Low Histamine Macadamia Crusted Fish (Medium Oxalate, Low Lectin, Low FODMAP option)
You’ll get a taste of vacation with this low histamine macadamia crusted fish!
A while back, I invited a friend over to taste test some low histamine recipes. She’s a foodie like me.
I like to test recipes with friends who don’t have food intolerances whenever possible.
It’s my goal to share recipes you’ll want to eat even when you can eat higher histamine foods again. What better way to test than with a foodie friend?
During our lunch, she mentioned a trip she took to Hawaii. She enjoyed trying all kinds of new foods. Including something that really caught my interest. Macadamia crusted fish.
Macadamia nuts are popular in the Hawaiian Islands. They also happen to be one of my go-to foods for snacking and recipes.
I was so intrigued that I looked up macadamia nut crusted fish recipes online when she left.
I found several I knew I could adapt to fit the low histamine diet!
I’m excited to share this yummy new recipe with you.
Macadamia nuts are the star ingredient in the crust. They add a crispy texture which makes it extra satisfying.
(When I’ve seen cooking competitions on tv, I’ve noticed the judges like textural variety! They love it when a contestant adds a little crunch to an otherwise soft or creamy dish.)
Macadamia crusted fish sounds fancy, but it’s easy to make.
This recipe is:
Keep reading to get the recipe and learn more about:
- Cooking with cod
- Can you use other fish in this recipe?
- My favorite sources for low histamine meat and seafood
- Top nutrients in fish and how they can support Histamine Intolerance (HIT) and Mast Cell Activation Syndrome (MCAS)
- Eating well with HIT and MCAS
Low Histamine Macadamia Crusted Fish
When my friend was in Hawaii, she had macadamia nut crusted mahi mahi.
But I’ve used cod in this recipe instead. I’ll tell you more about why below.
You can use other types of white fish, as well. I’ll tell you more about that, too!
Cooking with Cod
Cod is a white fish.
It’s firm and holds up well to multiple types of cooking methods.
Some people have described cod as subtly sweet. Overall, it’s considered a mild fish.
Cod might be a good choice for you if you don’t like “fishy” tasting fish.
Fun Fact: Fish with higher fat content (like salmon) will be stronger in flavor!
Cod is a lean fish. It’s mild in flavor. Its mildness lends itself well to taking on a sauce or flavorful crust.
Because cod is lean, you want to be sure not to overcook it. It can dry out and become rubbery if you aren’t careful.
I’ve chosen cod for this recipe for one simple reason.
I can get low histamine cod from my favorite low histamine seafood suppliers regularly.
They used to carry low histamine mahi mahi, too. If they bring it back, mahi mahi is certainly an option!
In fact, you can use several types of white fish with this recipe!
Whatever you choose, there are 2 main points to remember when it comes to choosing low histamine seafood.
Let’s look at those next.
Fish Options for the Low Histamine Diet
I like flexible recipes.
In this recipe, you can use cod or other types of mild white fish, too.
Here are 2 main points to remember when it comes to choosing what fish you’ll use.
- What you choose matters.
- How it’s processed matters just as much!
Generally speaking, you’ll want to stay away from canned fish.
Canned tuna, sardines, mackerel, anchovies…these are going to be high histamine foods.
(Even canned vegetables are higher histamine than their fresh or frozen counterparts.)
Related Article: Low Histamine Food List
Now, you wouldn’t even consider using canned fish for a recipe like this. That’s just some general info for you.
But you might think you’ll be safe getting fresh fish fillets from your grocery store.
Here’s why fish from the store may be a problem if you have Histamine Intolerance.
Fresh fish from the market may have higher levels of histamine.
Histamine levels build:
- During processing
- During transportation
- While a product sits at the store
Seafood is typically high histamine unless it’s gutted and frozen almost immediately after being caught.
So, when fish and seafood are processed that way, frozen is your best choice for lower histamine levels.
When I was really sick, it was hit or miss with me when I got “fresh” meat and seafood from the store.
That’s why I was thrilled to find suppliers who had low histamine options.
Some low histamine options you could use for this recipe instead of cod include:
- Mahi mahi
- Haddock
- Sea bass
- Halibut
TIP: Cook times will differ with types of fish and size of fillet. The internal temperature should be 145° F.
Where can you get these and other great low histamine meat and seafood?
Below are my favorite suppliers!
My Favorite Sources for Low Histamine Meat and Seafood
I mentioned I chose cod for this recipe over mahi mahi due to availability.
Both are lean, mild, slightly sweet fish.
I thought about trying a macadamia nut crusted mahi mahi since that’s what my friend ate on her vacation.
But I have a few seafood suppliers I trust most for low histamine animal protein, including fish. And they didn’t have mahi mahi fillets at the time. I didn’t want that to stop me from trying something new!
They still have lots of great options.
My favorite suppliers are Northstar Bison and Vital Choice.
>>> Use coupon code MASTCELL360 for 10% off at Northstar Bison
>>> Click here to order Low Histamine Seafood from Vital Choice
Northstar Bison independently tested many of their products for histamine levels.
And when I’ve talked with both companies, I’ve been satisfied with how they process the fish.
Here’s what you can expect when you order.
Your orders will ship frozen on dry ice. I’ve received orders in 100° F weather without any problems.
I’ve been using these companies for a while now. Their customer service is super!
I wish I’d known about companies like these when I was really sick!
As it was, I never knew if I would react to meat or seafood from the grocery store. Sometimes I was fine. Other times, I had terrible reactions.
I’ve done well with these low histamine options. And many of you in the community have told me you’ve enjoyed these choices, too!
Related Article: The Best Low Histamine Meat and Seafood Options
In addition to eating for taste, I’m also thinking about how foods will fuel me. There are some great benefits to eating low histamine fish.
Read about those next.
Health Benefits of Low Histamine Fish
Variety in your diet is important. Different foods offer different nutrients to support your body.
Fish is a great source of many vitamins and minerals.
Each of these nutrients plays multiple roles in keeping your body healthy.
I’ve just listed a few that relate to your health if you have MCAS or HIT.
Here are some of the top nutrients you’ll find in fish:
- Protein – Important for immune health and cell signaling
- Omega 3 fatty acids – Anti-inflammatory properties
- Vitamin B12 – Activates diamine oxidase (DAO) enzyme which breaks down histamine
- Calcium – Also helps with DAO activity; important in cell signaling
Choosing nutrient rich foods is one way to make sure you’re doing what you can to support your health.
Here’s more on eating well with Histamine Intolerance.
Eating Well with Histamine Intolerance
Having Histamine Intolerance doesn’t mean you can’t enjoy your meals!
But you may have to make some different choices.
Related Article: What Is Histamine Intolerance?
One of the keys to getting Histamine Intolerance under control is to lower the histamine levels in your body.
If you’re new to Histamine Intolerance education, here’s a brief background.
Histamine is a type of chemical called a biogenic amine.
Your body naturally produces histamine for good reasons like:
- Immune system response
- Sleep/wake cycle regulation
- Digestion
But if you have more histamine in your body than it can keep up with, you can end up with Histamine Intolerance.
You might have a large histamine load due to Mast Cell Activation Syndrome.
When mast cells are triggered, they release histamine.
Your histamine load may also be high because you’re eating foods with high histamine content.
So, one way you can lower your histamine load is by choosing low histamine foods for your weekly meal plan.
Including low histamine fish!
And with just a few modifications, you can even add a tasty crust for even more flavor.
What to Expect and Top Tips for Macadamia Crusted Fish
Here’s a brief overview of what to expect from this recipe and some of my top tips.
What to Expect on the Ingredients List
When adapting this recipe, I replaced a few foods that have high levels of histamine with low histamine foods.
For example, I didn’t use commercially prepared bread crumbs like panko. That’s what a lot of recipes online call for.
Instead of bread crumbs, I used tiger nut flour.
Do you have a nut allergy? Don’t worry! Tiger nuts are tubers. They aren’t nuts at all. But they do have a nutty flavor.
Want to try more recipes with tiger nut flour? Check out this Tiger Nut Cookie Recipe.
And I used cassava flour instead of all-purpose flour. Most recipes don’t call for much all-purpose flour anyway. It just adds a little thickness to the crust.
Another different ingredient you’ll see is ghee in place of butter.
Butter isn’t necessarily high histamine.
However, some people with food intolerances and sensitivities have either a lactose or casein intolerance they don’t know about.
That’s why it’s sometimes helpful to go dairy-free for a short time to see if that helps.
You can use grass-fed, unsalted butter if you tolerate it. Or you can do what I did and use ghee if you aren’t sure.
Ghee is technically clarified butter. But it is lower in lactose and casein, making it more tolerated by some people.
Optionally, you could consider coconut oil as well.
What to Expect for Taste
In the past, have you mostly eaten fish with butter and lemon or tartar sauce? If so, this might be a different experience for you.
But I like getting creative with my food. Don’t you?
Oddly enough, not being able to eat certain foods made me get more creative with my meals.
I encourage my clients to think about replacing rather than removing when it comes to foods. It helps keep variety in your diet and enjoyment in your meals.
The crust on this fish is meant to be nutty and slightly sweet.
Cod is a mild simple fish. But it felt like an elevated meal from a fancy restaurant with this decadent topping!
I could just imagine my friend in Hawaii eating this with a beautiful view of the ocean!
But please note. This recipe isn’t meant to mimic deep-fried batter. This crust is crunchy. It may help to think of it as a topping rather than a batter.
Top Tips for Thawing
When thawing frozen chicken or fish, here’s what I do.
I get a large bowl and fill it with tepid water. Then I submerge the fillets still in their packaging in the water.
I put a jar or bowl on top of the packaging to keep the fillets submerged.
Thawing fish in this way takes about 15 minutes.
About halfway through this time, I change the water to help speed things along.
Basically, the frozen fish acts as an ice cube that chills the water. Thawing will go faster if the water isn’t as cold.
I use the discarded water for my houseplants or garden so I’m not wasting.
The fillets are still a little frosty when I start cooking with them.
While your fish is thawing, you can prepare the other ingredients and preheat your oven.
Top Tip for Macadamia Nuts
This recipe calls for coarsely chopped macadamia nuts. You can do this with a knife.
You can also use a food processor.
If you use a food processor here’s my top tip.
Don’t over blend!
Due to the fat content, macadamia nuts can become macadamia nut butter very quickly! Just a few pulses with a high-power blender and you’ve got butter!
I actually almost completely over-blended when I first tried!
If this does happen to you, don’t worry. You can still use your nut butter.
Just get a few more nuts out and coarsely chop those with a knife. You’ll get all the flavorful coating as well as the desired crunch of the crust.
Ready to eat? Here’s the recipe!
What to Serve with Macadamia Nut Crusted Low Histamine Fish
- Low Histamine Mango Salsa – Low Oxalate and Low Lectin
- Chinese Broccolini Recipe Inspired by Gai Lan Chinese Broccoli – Low Histamine, Low Oxalate, Low Lectin, and Low FODMAP
- Low Histamine Coleslaw Recipe – Low Lectin, Low Oxalate, with Low FODMAP and Low Salicylate Options
- Low Histamine Shaved Brussels Sprouts Salad – Low Oxalate and Low Lectin, with Low Salicylate option
Low Histamine Macadamia Crusted Fish (Medium Oxalate, Low Lectin, Low FODMAP)
Equipment
- Sharp Knife
- Silicone Mat OR
- Food Processor (optional)
Ingredients
- ⅓ cup Macadamia Nuts coarsely chopped
- ¼ cup Tiger Nut Flour
- 1 Tablespoon Otto's Cassava Flour
- ⅛ cup Ghee melted
- 4 Cod Fillets about 4 ounces each
- ¼ teaspoon Redmond Real Salt
- 4 Tablespoons Coconut Milk
- ½ teaspoon Fresh Ginger
- 4 Lemon Wedges (optional)
Instructions
- Preheat oven to 400° F.
- In a medium bowl, stir together the chopped macadamia nuts, tiger nut flour, cassava flour, ginger, salt, and melted ghee. Set aside.
- Rub the coconut milk evenly over the top of the cod filets.
- Place parchment paper or silicone mat on your baking sheet. Then put the cod fillets on and bake for 5 minutes.
- Remove from the oven and coat the tops of each fillet evenly with the nut mixture. Lightly press the mixture into the fillets so it sticks better when serving.
- Return to the oven and bake about 7 minutes. The crust should be golden brown and the internal temperature of the fish should be 145° F.
- Remove from the oven and add a squeeze of lemon juice over the top before serving, if desired and tolerated.
Notes
Nutrition
Let me know what you think of this macadamia crusted fish recipe in the comments! It helps me know what kind of recipes you’d like to see more of.
More Low Histamine Main Course Recipes:
- Low Histamine Salmon Recipe – Low Oxalate, Low Lectin, Low FODMAP, and Low Salicylate
- Savory Pork Roast – Low Oxalate, Low Lectin, Low Salicylate and Low FODMAP Options
- Chicken & Veggie Pad Thai – Low Histamine, Low Lectin, Low Fodmap, Low Salicylate, Low Oxalate Options
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 newslett er, website, and ongoing research so Mast Cell 360 can continue to offer you free tips, recipes, and info. Thank you for your support!
References
Bootman, M. D., & Bultynck, G. (2019). Fundamentals of Cellular Calcium Signaling: A primer. Cold Spring Harbor Perspectives in Biology, 12(1), a038802. https://doi.org/10.1101/cshperspect.a038802
FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
HappyForks. (n.d.). Recipe analyzer. https://happyforks.com/analyzer/result
Li, P., et al. (2007). Amino acids and immune function. British Journal of Nutrition, 98(2), 237–252. https://doi.org/10.1017/s000711450769936x
Miyoshi, M., et al. (2017). Effect of dietary fatty acid and micronutrient intake/energy ratio on serum diamine oxidase activity in healthy women. Nutrition, 39–40, 67–70. https://doi.org/10.1016/j.nut.2017.03.004
Schnedl, W. J., et al. (2019). Diamine oxidase supplementation improves symptoms in patients with histamine intolerance. Food Science and Biotechnology, 28(6), 1779–1784. https://doi.org/10.1007/s10068-019-00627-3
Simopoulos, A. P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), 495–505. https://doi.org/10.1080/07315724.2002.10719248
Thank you for sharing this recipe.