Grilled Cod with Dill and Garlic

Low-amine True Cod marinating in garlic, dill, and ascorbic acid. The second cod fillet transformed into a salmon fillet for my lucky man, who is not amine-intolerant.

This simple entrée is fast and easy. Cod, when very fresh, makes a wonderful, light summertime entrée that’s low-amine and low-fat. You should count on one medium-sized fillet per hungry person.

2 true cod fillet

1 Tbsp fresh minced dill

2 Tbsp safflower oil

1/4 tsp ascorbic acid

1 Tbsp garlic, pressed

1/8 tsp salt

• Mix all seasonings together with oil and rub on both sides of cod fillet. Marinate for at least 15 minutes.

My sweetie (aka The Grillmaster) displaying cuts of true cod (low-amine) and salmon (high-amine) marinating in garlic, dill, and ascorbic acid.

• Grill on medium heat on a grilling rack (so that the fish does not fall through the grill) until desired doneness is reached. It should be about 3 minutes on one side, and one or two on the other, depending on thickness.

The Grillmaster going to town on grilling cod (low-amine, gluten-free, soy-free, dairy-free, nut-free, paleo).

• Serve hot.

Dill, Garlic, and “Lemon” flavored cod fillets. Delicious! (low-amine, gluten-free, soy-free, dairy-free, nut-free, paleo)

AMINE BREAKDOWN:

Very Low Amine: dill, ascorbic acid, garlic, salt

Low Amine: true cod fillet, safflower oil

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Balsamic Blackened Cod (low-amine, gluten-free, soy-free, dairy-free, nut-free, paleo)

Balsamic blackened cod plated with a balsamic garlic butter reduction (low-amine, gluten-free, soy-free, dairy-free, low-fat, low-carb, paleo)

Blackened cod is delicious, and I usually do mine with a simple blackening seasoning. I wanted my fish to work with other flavors at the table, however, so went with a marinated cod instead. Rather than using a high amine food like balsamic vinegar, I opted to make my own balsamic vinegar substitute. So long as you use very fresh fish, this recipe is low in amines and delicious.

Balsamic Vinegar Substitute / Sauce:

1 C blueberry juice

2 tsp ascorbic acid

1 tsp molasses

4 tsp vodka

1 tsp lime juice

1/2 tsp finely minced fresh rosemary

1 Tbsp garlic, minced

2 Tbsp butter

Cod:

1 1/2 lb cod fillets

2 Tbsp finely minced parsley

1 Tbsp finely minced rosemary

1/2 C balsamic vinegar substitute

Salt & Pepper, to taste

• Lay fillets flat in a pan. Rub parsley and 1 Tbsp rosemary into both sides of the fillet(s).
• Heat blueberry sauce in a pan on high. Reduce to half, then add ascorbic acid, molasses, vodka, and lime juice. Mix until everything is dissolved.
• Pour half the balsamic vinegar substitute over the top of the fish fillets. Set fish aside in the fridge to marinate for at least 30 minutes.

Balsamic vinegar substitute and rosemary marinating into cod fillets

• With the remaining sauce, add butter and garlic. Cook over high heat until sauce thickens and reduces by almost half.
• Pour sauce through fine-mesh strainer (I use a tea strainer) into a ramekin. Add minced rosemary. Stir well.
• When cod is done marinating, heat a pan with a bit of oil in it on medium to medium high. Fry fish about two minutes each side (depending on thickness, of course), or until it has started to blacken. Flip over and sear other side.
• Serve with balsamic rosemary sauce drizzled over the top and onto the plate. Garnish with a sprig of parsley or rosemary, if available.

AMINE BREAKDOWN:

Very Low Amine: blueberry juice (high in histamines, low in tyramines), ascorbic acid, rosemary, garlic, parsley, salt, black pepper

Low Amine: molasses, vodka, butter, cod

Very High Amine: lime juice

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Tangy Garlic Cod

Tangy Garlic Cod with Cilantro Rice and Grilled Sour Onions

I love salmon and tuna… but since I can’t eat them anymore due to their high amine content, I’ve switched to highly seasoned low amine fish, like cod. Low amine fish can be delicious – it just tends to require more spices.

2 large pieces cod (or other whitefish – here I used something similar to Tilapia)

1/2 tsp safflower oil

4 Tbsp Panko

Spice Mix:

1 tsp lemon thyme (or regular thyme if you don’t have it)

1 Tbsp fresh minced parsley

1/2 tsp smoked paprika

1 lime, zest only

1/2 tsp sea salt

1/2 tsp fresh ground black pepper

1/2 tsp cayenne

1 Tbsp safflower oil

1/2 tsp brown sugar

1 bulb roasted garlic, skin removed and mashed

Mashing roasted garlic for the spice mix

• Preheat oven to 450 degrees.
• Zest lime, and cut reserved lime into wedges.
• Rub 1/2 tsp oil on fish.
• Lightly grease a baking dish large enough for fillets.
• Mix all spice mix ingredients together and coat fish.

Spice mix and roasted garlic, mixed together as rub for fish

Spice mix rubbed onto fish fillets

• Sprinkle Panko over the top of the cod fillets.
• Bake 10 minutes, or until cod flakes easily when tested with a fork.
• Serve with reserved lime wedges (unless you care terribly about appearances)…

Tangy Garlic Cod, hot out of the oven

AMINE BREAKDOWN:

Very Low Amine: panko, lemon thyme, parsley, sea salt, black pepper, roasted garlic

Low Amine: cod, safflower oil, brown sugar

Very High Amine: smoked paprika, cayenne, lime zest

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Zesty Cod

Zesty cod with nectarine ginger quinoa and apricot puree

This low-fat, low amine cod dish is delicious and very easy. It’s a simple way to prepare fish, but is highly flavorful and works with both sweet and savory flavors for side dishes.

2 cod fillets

4 large cloves garlic

4 Tbsp minced shallot

Zest of 1 lime

1/4 tsp ascorbic acid

1 tsp tarragon

2 tsp thyme

1/2 tsp salt

1/2 tsp pepper

1 Tbsp grapeseed oil

Zesty cod

• Preheat oven to 375 degrees.
• Grease a Pyrex or Cast Iron pan.
• Use a garlic press and press into a ramekin.
• Add minced shallot, lime zest, ascorbic acid tarragon, thyme, salt, and pepper. Mix all ingredients together well.
• Lay cod pieces down in the pan and press half the seasoning mix into the top half, then flip fillets and press seasoning mix into other side.
• Drizzle oil lightly over the top.
• Cover and bake for 10-15 minutes, or until fish flakes easily.
• Serve on its own or plated with apricot sauce. I used another fruited dish served with it: Nectarine Ginger Quinoa.

AMINE BREAKDOWN

Very Low Amine: garlic, shallot, ascorbic acid, tarragon, thyme, salt, pepper

Low Amine: cod, safflower oil

Very High Amine: lime zest

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