Low Histamine Fish Recipe (Low Oxalate, Low Lectin, Low FODMAP, and Low Salicylate)
This herb encrusted low histamine fish recipe is sure to be a hit at your next get together. And it fits perfectly into the low histamine diet.
It’s elegant enough to serve to guests, but it’s so easy to make, you’ll likely want to add it to your weekly meals for the family, too.
This recipe hits just right for a flaky and tender protein, with lots of flavor.
The fennel bulb has a slightly sweet taste that complements the spice of the chive and the earthiness of the parsley.
But don’t worry that all the herbs will mask the salmon.
The herbs are delicious. But you still know you are eating salmon.
This recipe will be a hit, even for people who don’t have Mast Cell Activation Syndrome (MCAS) or Histamine Intolerance.
I made this recipe for some friends and family who don’t have any food intolerances. They loved it.
And if you DO have food intolerances, you’ll be happy to know that this recipe is:
Keep reading for the easy-to-make, mouth-watering recipe!
You’ll also learn about:
- How to find the lowest histamine fish
- What Salicylate Intolerance is
- The health benefits of the ingredients used in this recipe
I’m really excited that this recipe is low salicylate.
If you do have Salicylate Intolerance, you already know there are a lot of herbs that are high salicylate. So, adding flavor to a low histamine, low salicylate recipe might seem challenging.
But this flavorful recipe uses only tasty herbs that are low salicylate. No modifications are necessary with this recipe to make it low salicylate!
Why Low Histamine Fish?
It’s important you know that this blog post is for informational and educational purposes. It’s not meant to treat any health condition or to be prescriptive for anyone. If you have any medical condition, it is critical you work under the care and guidance of a licensed medical provider.
Most fish you’ll find at the store is high histamine.
This can cause bad reactions for those with MCAS and HIT.
By eating high histamine foods, you’re adding to your histamine load.
And Histamine Intolerance happens when you have high levels of histamine built up in your body. Basically, you have more histamine than your body can process.
This can lead to all kinds of different symptoms if you have Histamine Intolerance.
Take a look at some of the symptoms you might see. Then keep reading to learn how to find the lowest histamine fish for your meals.
Symptoms of Histamine Intolerance
Some symptoms of Histamine Intolerance you might experience could be:
- GI issues
- Brain fog
- Heart palpitations
That’s just to name a few.
Some of the symptoms of Histamine Intolerance are similar to allergic reactions from food allergies.
For example, I got terrible itching whenever I ate strawberries.
Pineapple gave me headaches and insomnia.
And I also got GI issues (gut issues like diarrhea) when I ate the fish I got from the market.
One of the steps you can take to get your histamine levels down is to start with a low histamine diet, that includes low histamine fish.
Quick Review of the Low Histamine Diet
If you have Histamine Intolerance, you’ll want to lower histamine levels in your body.
There are a few ways you can do that.
One way is to consider supplements like DAO (diamine oxidase).
DAO (diamine oxidase) is a histamine-degrading enzyme your body makes naturally.
However, it is very possible you aren’t making enough of this enzyme if you have Histamine Intolerance.
That’s where taking a DAO supplement can help.
However, the supplement isn’t the magic pill that will fix everything. Alone, it usually isn’t enough to get symptoms of Histamine Intolerance under control.
So, one of the next steps you can take to help your reactions is to start replacing high histamine foods with low histamine foods, like low histamine fish.
You can check out the Mast Cell 360 Low Histamine Foods List to help you shop smarter.
One food group you really want to pay attention to is meat and seafood.
Keep reading for more on making low histamine choices for meat and seafood.
Low Histamine Fish & Meat
Some fish and meats have higher levels of histamine because of how they are prepared.
For example, fermented foods have higher histamine levels.
You may know sauerkraut or kombucha are fermented.
But did you know that cured meats (salami, summer sausage, etc.) are made using fermentation? They have higher histamine content because of this.
Aged meats, like aged beef, will also be high histamine.
You may already know about that.
But did you know that “fresh fish” and “fresh meat” aren’t always going to be your best choice? I didn’t! After all, it’s “fresh”. And fresh is usually best!
But when it comes to meat and seafood, “fresh” isn’t always as fresh as you might think.
Fresh meat and fresh fish may already be a week old by the time they get to your grocery store.
The filet you see in the grocer’s case will already have had time to build up histamine, even with refrigeration.
That doesn’t even account for the time it sits in the store or on the boat.
When I was getting meat and seafood from my local health food store, I’d call ahead to be sure I got there within hours of delivery.
But it was hit or miss as to whether I would have a reaction from that “fresh” chicken or salmon.
I’ve since learned that how meat and fish are processed makes a difference.
These two companies offer low histamine meat and seafood options.
Northstar Bison offers meats that are grass-fed. They freeze their meats soon after they have been processed, too.
Vital Choice is a great option for seafood. They gut and freeze the fish immediately after being caught.
Processing and freezing meat and seafood soon after catch or slaughter will help keep histamine levels low.
Related Article: The Best Low Histamine Meat and Seafood Options
King Salmon can be a great protein choice for the low histamine diet if you get it frozen after catch. (Which Vital Choice and Northstar Bison do!)
Salmon offers a lot of nutrients that can help support your health. And it’s generally well tolerated, even in phase 1 of the low histamine diet.
You can find Vital Choice here:
Check out Northstar Bison’s low histamine fish and other meats here:
And since frozen is the best way to get low histamine fish, you’ll want to know the best ways to thaw it to keep histamine levels lower.
Here are some tips on how to thaw frozen fish.
Thawing Frozen Low Histamine Fish
There are a couple ways that you can thaw fish to keep histamine levels lower.
The best method to defrost frozen fish is to run cool water over it for about 30 minutes before you plan to cook it. You’ll keep it in the package for this method.
This is what I do when I’m cooking fish.
The second best option is to thaw the fish in your fridge on the day you are ready to cook it. Thaw until it’s still just slightly frosty.
This can take about 8 hours or so. If you are leaving for work, just put it in the fridge when you leave. It should be ready when you get back.
Typically, the longer the thaw time, the higher the histamine levels will be. However, thawing in the fridge is still much better than the third way – thawing on the counter.
I don’t recommend thawing meat and seafood at room temperature.
It’s 1 of the top meat-handling mistakes those with Histamine Intolerance make.
Now, experience has probably shown you that thawing on the counter is faster than thawing in the fridge.
So, you may be wondering why that method isn’t recommended since longer thaw times can raise histamine levels.
The answer is actually pretty straight-forward.
It has to do with temperature.
See, even though the thaw time is longer in the fridge, the temperature is lower.
That’s important because meat and seafood at room temperature build up bacteria much quicker. And that raises histamine levels significantly more than a longer thawing time in the fridge.
I almost always stick to thawing under running cold water.
Health Benefits of Low Histamine Fish
King salmon has important nutrients like:
- Omega 3s
- Vitamin B6
Let’s take a quick look at how those nutrients may be supportive if you have MCAS or Histamine Intolerance.
Salmon is a rich source of fatty acids.
These nutrients can stabilize mast cells.
Fatty acids like Omega 3s have also been shown in studies to have health benefits for:
- Cardiovascular (heart) health
Some studies have shown that B6 is often low in those with inflammatory conditions.
It’s also been shown that supplementing vitamin B6 may improve some immune functions in those with low vitamin B6.
But here’s something you really want to know about B6 if you have Histamine Intolerance.
B6 is an important cofactor of DAO, the histamine-degrading enzyme.
Some people with Histamine Intolerance don’t make as much DAO as they need.
In some cases, it may be because they lack certain nutrients needed to produce or activate DAO.
Zinc can help support diamine oxidase (DAO) levels.
And like you read earlier, you need diamine oxidase to help break down histamine.
Zinc is also important for growth and development.
And it helps with functions of the immune system, too.
Studies have shown that iron regulates cell growth and development as well as cytokine production.
Unfortunately, many iron supplements aren’t well absorbed. But you can get iron from the foods you eat.
Salmon is a good source of heme-iron.
The heme iron you get in animal protein is better absorbed by your body than non-heme iron. Non-heme iron is what you’ll get from plants like broccoli or dandelion leaves.
Iron is also important to prevent anemia.
Those are just some of the health benefits associated with salmon.
But this recipe is also big in benefits because of the rich use of low salicylate herbs.
You’ll read about that next. Then, you’ll learn a little about Salicylate Intolerance. And why choosing the right herbs is important if you have it.
Health Benefits of Herbs on Low Histamine Fish
Herbs are some of the most nutrient dense foods you can add to your diet.
This recipe uses fresh fennel, parsley, and chives.
If you’re in phase 1, you’ll want to get fresh herbs whenever possible to keep this a low histamine fish recipe. And you get more nutrients from fresh herbs, too.
I will still link to some fresher dried herbs if you don’t have these available fresh in your area.
But if you are sensitive and unsure how you will react to dried herbs, you might consider trying just a very small amount first.
And you’ll want to do this before you try this recipe which uses a lot of herbs.
Also, note that you may need to adjust measurements if you are using dried herbs rather than fresh. The general suggestion is that you need 3 times as much fresh as dried.
TIP: If you are using dried herbs, reduce the amount by 1/3 if the recipe gives you measurements for fresh.
But either way, you’ll get some good benefits by adding herbs to your diet.
Fennel is a good source of phosphorus and magnesium.
Phosphorous supports kidney functions.
Your kidneys are an important detox organ.
Are you doing a detox protocol for Mold Toxicity?
I’ve seen so many people with MCAS make big strides toward better health once they start detoxing those mycotoxins (mold toxins).
So, it’s really important to support your detox pathways and detox organs.
Magnesium is another important nutrient found in fennel.
Magnesium supports DAO (diamine oxidase).
You may remember that DAO is that important enzyme that breaks down histamine.
Related Article: Mast Cell and Histamine Safe Forms of Magnesium
Parsley is rich in quercetin.
Quercetin has been shown to have mast cell stabilizing qualities.
You can find quercetin in foods like apples, some berries, and green tea.
Green tea is higher histamine, though.
Some berries like strawberries are high histamine. And raspberries are high salicylate.
And only Golden and Red Delicious apples are only low salicylate if peeled.
So, if you are looking to get some quercetin through foods, don’t think of parsley as just a garnish!
Add it to your meal plan where you can!
TIP: It’s important that you use flat-leaf parsley. Curly parsley is high oxalate.
Chives have been shown to have these properties:
And chives are a good source of Vitamin C and Vitamin K.
Vitamin C has been shown to have many positive health benefits.
But one benefit that you’ll want to know about is that it naturally lowers histamine. It does this by helping the body produce more of the histamine-degrading enzyme, diamine oxidase (DAO).
Additionally, it can support the reduction of histamine-induced inflammation in the body.
And Vitamin K is needed to aid in blood clotting. That’s an important part of wound healing.
Those are just a few health benefits you can get from adding herbs to your recipes.
And what I love about this recipe is that all the herbs used are low salicylate.
For some people, Histamine Intolerance is the only intolerance they have.
But if you are still having reactions even after trying a low histamine diet, you may want to explore other food intolerances to see if they may be affecting you.
Salicylate Intolerance is one of those intolerances that you don’t tend to hear about as much. But it may be the reason behind some of your reactions,
Keep reading to learn more.
What is Salicylate Intolerance?
Mold Toxicity is the #1 root cause of Mast Cell Activation Syndrome we see in the Mast Cell 360 practice.
Mold Toxicity can affect you in so many different ways.
One way is that it can lead to Salicylate Intolerance.
I see it in about 20% of clients, but generally it isn’t common.
I dealt with a moderate case of it due to Mold Toxicity. But, I was able to add salicylate foods back into my diet as I detoxed from mold.
So, what are salicylates? Salicylates are part of the plant’s defense system.
You’ll find salicylates in herbs, spices, fruits, veggies, nuts, and seeds. You can even find them in oils made from certain plants.
If you have Salicylate Intolerance, you may get reactions from foods like:
- Sesame Seeds (and sesame oil)
That’s just to name a few.
You’ll notice that those foods are low histamine. Those should be ok for you if you only have Histamine Intolerance.
But if you have Salicylate Intolerance, high salicylate foods can be problematic.
However, many foods with salicylates have a lot of benefits.
For example, many herbs which are high salicylate have been shown to have anti-inflammatory and antioxidant properties.
So, you don’t want to eliminate high salicylate foods from your diet if you don’t have salicylate issues.
Salicylates are only a problem when you develop Salicylate Intolerance.
Salicylate Intolerance means that you can’t eat a normal amount of salicylates in foods without developing symptoms.
Symptoms of Salicylate Intolerance
Some symptoms of Salicylate Intolerance are the same as you’d get with Histamine Intolerance such as:
- Nasal congestion
- Skin irritation like:
- GI issues like:
- abdominal pain
But there are a few telltale symptoms of Salicylate Intolerance:
- Do you have an aspirin allergy?
- What about ear ringing (tinnitus)?
If so, you might want to talk with your provider about Salicylate Intolerance.
But if you do have Salicylate Intolerance there are still plant foods that you can eat. Like all the herbs in this recipe.
You can enjoy this low histamine fish recipe without worry.
Ready to try this herb encrusted, low histamine salmon recipe?
Low Histamine Fish Recipe
This fish recipe would be great with:
- Low Histamine Chinese Broccoli – Low Oxalate, Low Lectin L, and Low FODMAP
- Low FODMAP Root Vegetable Mash – Low Histamine, Low Oxalate, and Low Lectin
- Low Histamine Mango Salsa – Low Oxalate and Low Lectin
- In fish tacos using: Cassava Tortillas – Low Histamine, Low Lectin, and Medium Oxalate
Low Histamine Fish Recipe (Low Oxalate, Low Lectin, Low FODMAP, and Low Salicylate)
- Defrost fish in advance. (See above section: Thawing Low Histamine Fish)
- Preheat the oven to 350 F.
- Finely chop the fennel fronds (wispy “leaves” of the fennel), parsley, and chives. Combine in a small bowl and set aside.
- Rough chop the fennel bulb (round white part) and onion.
- Add about 2 Tablespoons of olive oil to your sauté pan. Then add chopped fennel bulb and onion. Cook until just tender (about 5 minutes). Set aside.
- Line a baking sheet with silicone mat or parchment paper lightly brushed with olive oil.
- Put the salmon on the baking sheet, skin side down.
- Rub olive oil over the top of the salmon (about 1 Tablespoon) and then salt the salmon.
- Coat the top of the salmon evenly with your chopped herb mixture. Then top with the fennel and onion mixture.
- Bake until just cooked through, about 25 – 30 minutes depending on your oven.
What herbs would you also enjoy on your low histamine fish?
More Info on MCAS and Related Conditions
Some links in this website are affiliate links, which means Mast Cell 360 may make a very small commission if you purchase through the link. It never costs you any more to purchase through the links, and we try to find the best deals we can. We only recommend products that we love and use personally or use in the Mast Cell 360 practice. Any commissions help support the newsletter, website, and ongoing research so Mast Cell 360 can continue to offer you free tips, recipes, and info. Thank you for your support!
Anogeianaki, A., et al. (2010). Vitamins and mast cells. International journal of immunopathology and pharmacology, 23(4), 991–996. https://doi.org/10.1177/039463201002300403
Calder P. C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society transactions, 45(5), 1105–1115. https://doi.org/10.1042/BST20160474
Elumalai, P., & Lakshmi, S. (2016). Role of Quercetin Benefits in Neurodegeneration. Advances in neurobiology, 12, 229–245. https://doi.org/10.1007/978-3-319-28383-8_12
FoodData Central. (n.d.). Retrieved September 29, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168047/nutrients
FoodData Central. (n.d.-b). Retrieved September 29, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/nutrients
Jiang T. A. (2019). Health Benefits of Culinary Herbs and Spices. Journal of AOAC International, 102(2), 395–411. https://doi.org/10.5740/jaoacint.18-0418
Li, Y., et al. (2016). Quercetin, Inflammation and Immunity. Nutrients, 8(3), 167. https://doi.org/10.3390/nu8030167
Justesen, U., & Knuthsen, P. (2001, May). Composition of flavonoids in fresh herbs and calculation of flavonoid intake by use of herbs in traditional Danish dishes. Food Chemistry, 73(2), 245–250. https://doi.org/10.1016/s0308-8146(01)00114-5
NHS website. (2021b, November 18). Vitamin K. nhs.uk. Retrieved September 29, 2022, from https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/
Read, S. A., Obeid, S., Ahlenstiel, C., & Ahlenstiel, G. (2019). The Role of Zinc in Antiviral Immunity. Advances in nutrition (Bethesda, Md.), 10(4), 696–710. https://doi.org/10.1093/advances/nmz013
Roth-Walter, F. Compensating functional iron deficiency in patients with allergies with targeted micronutrition. Allergo J Int 30, 130–134 (2021). https://doi.org/10.1007/s40629-021-00171-9
Roth-Walter, F., et al. (2017). Linking iron-deficiency with allergy: role of molecular allergens and the microbiome. Metallomics, 9(12), 1676–1692. https://doi.org/10.1039/c7mt00241f
Salehi, B., et al. (2019). The Therapeutic Potential of Apigenin. International journal of molecular sciences, 20(6), 1305. https://doi.org/10.3390/ijms20061305
Shahidi, F., & Ambigaipalan, P. (2018, March 25). Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits. Annual Review of Food Science and Technology, 9(1), 345–381. https://doi.org/10.1146/annurev-food-111317-095850
Shahrajabian, M. H., et al. (2021). Caraway, Chinese Chives and Cassia as Functional Foods with Considering Nutrients and Health Benefits. Carpathian Journal of Food Science and Technology, 13(1), 101–119. https://www.researchgate.net/profile/M-Hesam-Shahrajabian/publication/351005359_Caraway_Chinese_Chives_And_Cassia_As_Functional_Foods_With_Considering_Nutrients_And_Health_Benefits/links/607eda94881fa114b4151dd3/Caraway-Chinese-Chives-And-Cassia-As-Functional-Foods-With-Considering-Nutrients-And-Health-Benefits.pdf
Ueland, P. M., et al. (2017). Inflammation, vitamin B6 and related pathways. Molecular aspects of medicine, 53, 10–27. https://doi.org/10.1016/j.mam.2016.08.001
USDA. (2020, October 30). FoodData Central. Retrieved September 28, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103347/nutrients
Wang, X., et al. (2015). n-3 Polyunsaturated fatty acids inhibit Fc ε receptor I-mediated mast cell activation. The Journal of nutritional biochemistry, 26(12), 1580–1588. https://doi.org/10.1016/j.jnutbio.2015.07.027
Weng, Z., et al. (2012). Quercetin is more effective than cromolyn in blocking human mast cell cytokine release and inhibits contact dermatitis and photosensitivity in humans. PloS one, 7(3), e33805. https://doi.org/10.1371/journal.pone.0033805
Ykelenstam, Y. (n.d.). Vitamin C, Nature’s Best Antihistamine For Histamine Intolerance? Healing Histamine. Retrieved September 29, 2022, from https://healinghistamine.com/blog/vitamin-c-natures-best-antihistamine-for-histamine-intolerance/