Disclaimer : fish is usually not recommended for a low histamine diet. However, white fish such as cod is low in histamine when consumed fresh. I know it’s not easy to know how fresh the fish is when you buy it at the store. Go to a grocery store and ask the fish manager the day they receive their fish. This way you can buy it on this day and eat it when it’s as fresh as possible.
I like fish so I couldn’t help but try to come up with a low histamine fish recipe.
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Low histamine cod with coconut sauce and herbs
Ingredients
- 4 cod fillet
- 1/2 cup of coconut milk
- 4 shallots, finely chopped (about 3/4 cup)
- 3 tablespoons finely chopped flat-leaf parsley
- 1 tablespoon finely chopped marjoram
- 1 tablespoon finely chopped oregano
- 1 Tablespoons minced peeled fresh ginger
- 1/2 teaspoon salt
- 1 â…“ cup of dry rice
- Olive oil
- Vegetable broth
Instructions
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In a large saute pan, heat the oil over moderate heat. Add the shallots and cook, until beginning to brown, 3 to 5 minutes. Add the vegetable broth, coconut milk, 1/2 teaspoon salt, marjoram, oregano and ginger. Simmer until reduced to 2 cups, about 5 minutes. Meanwhile, boil rice, drain and toss with a little butter.
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Add the fish in the pan and coat with the sauce using a tablespoon. Cover and cook until the fish flakes easily with a fork, about 7 minutes.
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Serve the rice in a plate and top with the fish fillets. Add the parsley on top. Serve.
Notes
Benefits/Side notes :
Cod: anti-inflammatory, rich in vitamin B-12
Olive oil : contains large amounts of antioxidants, is anti-inflammatory and anti-cancer
Coconut cream : low histamine dairy-free
Shallots : highly anti-inflammatory
Parsley, Marjoram : Low Histamine Foods Rich In Polyphenols
Oregano : rich in luteolin, helps reduce mast cell activation
Rice is gluten free
Ginger : antihistamine, nausea inhibitor and anti-inflammatory.