Serves 2
Low Histamine
For the Fish:
2 fillets of fresh white fish (such as cod, snapper, flounder, or haddock – very fresh, not pre-frozen or canned)
1½ tbsp extra virgin olive oil
Pinch of sea salt
Fresh parsley, basil, or thyme (choose herbs you tolerate well)
Optional: 1/4 tsp ground turmeric or a few thin slices of fresh ginger
For the Roasted Potatoes:
2 medium white or red potatoes, cubed
1 tbsp olive oil
Pinch of sea salt
Fresh rosemary or thyme (optional)
For the Steamed Broccolini:
1 bunch broccolini (or regular broccoli if preferred)
Drizzle of olive oil after steaming
Pinch of sea salt
1. Prepare the Potatoes:
Preheat oven to 200°C.
Toss cubed potatoes with olive oil, sea salt, and herbs.
Spread on a baking tray and roast for 25–30 minutes, flipping halfway.
2. Bake the Fish:
Preheat oven to 190°C.
Place fresh fish fillets in a baking dish.
Drizzle with olive oil, sprinkle with salt, and add chopped herbs and optional turmeric/ginger.
Cover loosely foil.
Bake for 12–15 minutes, or until fish is opaque and flakes easily with a fork.
3. Steam the Broccolini:
Steam broccolini for 4–6 minutes, until tender but still bright green.
Drizzle lightly with olive oil and season with a pinch of salt before serving.
Use only very fresh fish (ideally cooked the same day of purchase).
Avoid lemon juice, vinegar, or sauces (common histamine triggers).
Eat immediately after cooking to keep histamine levels low.
