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Low histamine cod with coconut sauce and herbs

Prep Time 20 minutes
Cook time 20 minutes
Total Time 40 minutes
Servings 4


  • 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 ⅓ cup of dry rice
  • Olive oil
  • Vegetable broth


  1. 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.

  2. 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.
  3. Serve the rice in a plate and top with the fish fillets. Add the parsley on top. Serve.


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.