Baked Cod

Tanya Eisenwasser

Print Recipe

Baked cod with butter and fresh herbs.

Prep 5 min

Cook 15 min

Serves 2

Gluten-free

Ingredients

• 2 cod fillets (about 6 ounces each)
• 2 tablespoons butter, melted
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon fresh thyme leaves
• 1/2 teaspoon sea salt
• Black pepper (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Pat the cod fillets dry with paper towels and place in a baking dish.
3. Drizzle the melted butter over the fish.
4. Sprinkle with parsley, thyme, salt, and pepper if using.
5. Bake for 12-15 minutes until the fish flakes easily with a fork and reaches 145°F (63°C) internal temperature.
6. Serve immediately.

Tips & Substitutions

• Buy the freshest fish possible. It should smell like the ocean, not fishy. Cook the same day you buy it. Fish that was frozen immediately after catch (often labeled "frozen at sea") can also be a good option for histamine intolerance.
• Swap the protein. Haddock, halibut, or tilapia all work with the same method and timing.
• Make it dairy-free. Use olive oil instead of butter. The result is lighter but still delicious.
• Add vegetables. Sliced zucchini or asparagus placed around the fish bake nicely at the same temperature and time.
• Don't overcook. Fish goes from perfect to dry quickly. Pull it out as soon as it flakes easily with a fork.

Why This Works

Cod (fresh). Fresh white fish can be low in histamine when handled properly. Freshness is critical with fish because histamine builds up rapidly once fish is caught, so buy it the same day you cook it or choose fish that was frozen immediately after catch.

Butter. Fresh butter is generally well tolerated by most people with histamine intolerance. If you are also sensitive to dairy, substitute olive oil.

Fresh herbs (parsley, thyme). Fresh herbs are commonly tolerated and add flavor without adding histamine risk. They're a better choice than dried herbs, which may have reduced tolerance depending on age and storage.

Storage

Fish is best eaten immediately after cooking. Seafood accumulates histamine faster than other proteins, so leftovers are not recommended. If you must store some, refrigerate within 30 minutes and eat within 12 hours.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.