low histamine fish, low histamine salmon

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. 

Salicylate Intolerance with MCAS isn’t as common as histamine, oxalate, or lectin intolerance. But it can happen as a result of Mold Toxicity.  

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!  

Enjoy! 

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 
  • Insomnia 
  • Hives 
  • Anxiety 
  • Sneezing 
  • 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. 

Related Article: Diamine Oxidase (DAO) for Mast Cell Activation Syndrome or Histamine Intolerance  

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. 

That’s why I like companies like Northstar Bison and Vital Choice. 

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:    

>>>Order Low Histamine Seafood from Vital Choice

Check out Northstar Bison’s low histamine fish and other meats here:  

>>>Use Coupon Code MASTCELL360 to Get 10% off Northstar Bison    

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 
  • Zinc 
  • Heme-iron 

Let’s take a quick look at how those nutrients may be supportive if you have MCAS or Histamine Intolerance. 

Omega 3s 

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 
  • Depression 
  • Diabetes 
  • Inflammation 

Vitamin B6 

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 

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. 

Heme Iron 

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 

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 

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 

Chives have been shown to have these properties: 

  • Antioxidant 
  • Antifungal 
  • Anti-bacterial 

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: 

  • Broccoli 
  • Radishes 
  • Cherries 
  • Raspberries 
  • Almonds 
  • Sesame Seeds (and sesame oil) 
  • Thyme 
  • Basil 
  • Rosemary 

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: 
    • itchiness 
    • hives 
    • rashes 
  • GI issues like: 
    • abdominal pain 
    • gas 
    • diarrhea 
  • Fatigue 

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? 

This Low Histamine Salmon Would Be Great With: 

low histamine fish, low histamine salmon

Low Histamine Fish Recipe (Low Oxalate, Low Lectin, Low FODMAP, and Low Salicylate)

Enjoy this low histamine salmon recipe that's also a low oxalate, low lectin, low FODMAP, low salicylate, and low histamine fish.
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Main Course
Cuisine American
Servings 4 people
Calories 490 kcal

Equipment

Ingredients
  

Instructions
 

  • 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.

Notes

Not a fan of fennel? Here’s an option for you. However, it’s not low salicylate so keep that in mind. 
Leave out the fennel bulb. 
Use dill instead of the fennel fronds. You’ll want more dill than fennel fronds. A lot of the fennel flavor comes from the bulb so you don’t need as much of the frond. 
You need about 1/3 cup of dill. 
And add 3 Tablespoons of chopped fresh basil. 
I made this salmon recipe both ways. Both are delicious. 

Nutrition

Nutrition Facts
Low Histamine Fish Recipe (Low Oxalate, Low Lectin, Low FODMAP, and Low Salicylate)
Amount per Serving
Calories
490
% Daily Value*
Fat
 
33
g
51
%
Saturated Fat
 
6
g
38
%
Cholesterol
 
115
mg
38
%
Potassium
 
940
mg
27
%
Carbohydrates
 
10
g
3
%
Protein
 
41
g
82
%
Calcium
 
130
mg
13
%
Iron
 
1.7
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dairy free, gluten free, grain free, low FODMAP, low histamine, low lectin, low oxalate, low salicylate

What herbs would you also enjoy on your low histamine fish? 

More Info on MCAS and Related Conditions

Be sure to check out these posts: 

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References 

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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 

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