Deliciously Healthy: An Acid-Reflux Friendly Fish Recipe

If you or a loved one suffer from acid reflux or GERD, you know how frustrating it can be to find recipes that won’t trigger uncomfortable symptoms. When it comes to enjoying fish, it can be particularly challenging. But fear not! I have a solution for you – my Acid-Reflux Friendly Fish Recipe. With this recipe, you can indulge in healthy fish meals without worrying about stomach acid.

This easy and healthy recipe features cod fish fillets, which are low in fat and high in omega-3 fatty acids, making them a great option for weight loss diets as well. The fish is seasoned with dried herbs, white pepper, and paprika and then oven-heated on a parchment paper-lined baking sheet with just a drizzle of olive oil.

Not only is this recipe GERD-friendly, but it’s also versatile. You can adapt it to your own taste preferences by swapping cod fish for any other white fish like salmon or tilapia. You could even use shrimp or make fish tacos! Together with brown rice or pasta, this dish will make for an easy healthy acid reflux friendly dinner that the entire family will enjoy.

So roll up your sleeves, grab some parchment paper, and get ready to experience heartburn-free fish like never before!

Why You’ll Love This Recipe

Acid-Reflux Friendly Fish
Acid-Reflux Friendly Fish

Are you someone who constantly struggles with acid reflux or GERD and is always on the lookout for delicious meals that won’t harm your stomach? Or perhaps you’re a health-conscious foodie searching for a low-fat, high-protein dish that is also quick and easy to prepare? Look no further because this acid-reflux friendly fish recipe ticks all the right boxes.

This recipe uses lean cod fish fillets, which are packed with protein and omega-3 fatty acids, making it a healthier alternative to other types of fish like salmon or tuna. The addition of dried herbs and olive oil provides flavor without adding any extra fat.

Moreover, this recipe is incredibly versatile as you can substitute the cod fish fillets with other white fish like tilapia, making it a great option for those who don’t particularly enjoy seafood. You can even turn it into fish tacos or serve it alongside pasta, brown rice, or shrimp for a well-rounded meal.

What makes this recipe so appealing is that it doesn’t feel like you’re giving up anything at all. You can indulge in a hearty and satisfying meal without the fear of aggravating your stomach acid or compromising on taste. It’s easy to make and requires minimal prep work, making it perfect for busy weeknights when you need to put dinner on the table in under 30 minutes.

In conclusion, this acid reflux friendly fish recipe is not only delicious and healthy but also versatile and easy to make. It’s an excellent addition to any meal plan if you’re on a weight loss journey or following a diet plan that requires low-fat options. Give it a try; we guarantee that you’ll fall in love with this heartburn-free fish dish!

Ingredient List

 Savor the flavor of this acid-reflux friendly fish dish!
Savor the flavor of this acid-reflux friendly fish dish!

Before we start with the recipe, let’s go through the ingredient list – this dish is low-fat, acid reflux friendly and full of Omega-3 fatty acids that will help to reduce acid reflux symptoms. Here’s what you’ll need:

List of Ingredients

  • 4 cod fish fillets (tilapia or any other white fish are also great options)
  • 1/2 cup of 1% low-fat milk
  • 1 tablespoon of dried herbs (this can be any dried herbs you like such as parsley, oregano, thyme or a mix of all three)
  • Salt and pepper to taste
  • Parchment paper
  • Olive oil

All of these ingredients are easily accessible at your local grocery store. This recipe requires a minimal amount of ingredients and is easy to prepare, making it an ideal choice for any dinner ideas.

The Recipe How-To

 Perfect for a hearty weeknight meal or Sunday dinner with the family.
Perfect for a hearty weeknight meal or Sunday dinner with the family.

Now that you have gathered all the necessary ingredients for this acid reflux friendly fish recipe, let’s jump into the how-to. Make sure to preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 1: Season your fish fillets

Place your cod or white fish fillets on the parchment paper and season them with dried herbs such as thyme, oregano, and rosemary, to add flavor without irritating acid reflux symptoms.

Step 2: Drizzle olive oil

Drizzle a little bit of olive oil over the seasoned fish fillets in order to make them moist and tender.

Step 3: Bake in the oven

Put the baking sheet with seasoned fish in the preheated oven for 10-15 minutes or until the fish is cooked through and reaches an internal temperature of 145°F (63°C). Cooking time will vary based on the thickness of your fillets.

Step 4: Serve and enjoy

Once cooked, remove from the oven, transfer to a serving dish, and enjoy your delicious reflux friendly fish meal!

This simple cooking technique can also be used for other types of fish such as salmon or tuna. To make yummy fish tacos, flake the baked fish with a fork and stuff it in taco shells along with veggies, salsa, and guacamole.

Moreover, this easy healthy acid reflux friendly recipe can be served with different side dishes like pasta or brown rice. It is also versatile enough to include shrimp in place of white fish.

Incorporating more of these types of meals into your diet can help reduce symptoms caused by excess stomach acid while adding essential nutrients like omega-3 fatty acids found in fish.

Substitutions and Variations

 Let's dive into this flavorful and tender fish.
Let’s dive into this flavorful and tender fish.

This acid reflux friendly fish recipe is quite versatile when it comes to substitutions and variations, making it easy to customize according to your preferences. Here are some suggestions:

– Fish: Although cod and tilapia are popular choices for this recipe, you can use other types of white fish like haddock or halibut. If you prefer salmon or tuna, you can season them with pepper and dried herbs before cooking. If you’re using frozen fish fillets, make sure to defrost them in the refrigerator for at least 24 hours before cooking.

– Milk: Instead of 1% low-fat milk, you can use almond milk or soy milk as a dairy-free option. You can also use coconut milk for a richer and creamier sauce.

– Oil: For a different flavor, you can substitute olive oil with coconut oil or avocado oil. These oils are also healthy fats that contain omega-3 fatty acids which can help reduce inflammation.

– Herbs: Feel free to experiment with different herbs and spices to suit your taste. Basil, thyme, parsley, and dill are great options that go well with fish. You can also add some chili flakes if you prefer a bit of heat.

– Vegetables: You can add some vegetables like bell peppers, zucchini, or mushrooms in the baking dish for extra nutrients and flavors. Simply chop them into small pieces and place them on top of the seasoned fish before baking.

– Pasta or Rice: If you want to turn this dish into a more filling meal, you can serve it with pasta or brown rice. Cook the pasta or rice separately according to package instructions, then place the cooked fish fillets on top of the pasta or rice before drizzling with the sauce.

– Shrimp: For a seafood twist, you can replace the fish fillets with shrimp. Simply season them with salt and pepper and cook for 2-3 minutes until pink before adding the milk sauce.

These substitutions and variations offer endless possibilities to create new flavor combinations while keeping the recipe acid reflux-friendly. Get creative in the kitchen and enjoy trying new things!

Serving and Pairing

 A culinary journey that is easy and enjoyable to prepare.
A culinary journey that is easy and enjoyable to prepare.

Now that you have prepared this delicious Acid-Reflux Friendly Fish Recipe, it’s time to think about how to enjoy it best. This dish pairs well with a light side salad or roasted vegetables to add some extra fiber and nutrients to your meal. The lightness of the fish makes it a perfect candidate for a bed of greens, so feel free to mix up some greens, sprouts or baby spinach and drizzle with olive oil, lemon juice, or balsamic vinegar.

If you want to make a complete meal out of it, consider serving it over a bed of brown rice for that extra dose of whole grains. It also pairs well with our weight loss pasta recipe made with shrimp and fresh herbs oil. Our shrimp recipes are designed to offer all the benefits of consuming seafood while taking care of your stomach acid, and this one will not disappoint.

If you are looking for dinner ideas during your diet plan or meal plan, you can never go wrong with salmon recipe. This dish can turn into healthy dinner recipes for two, three or more by filling up the plate with vegetables like steamed carrots, asparagus tips, or roasted fennel bulbs.

Ultimately, this low-fat and heartburn-free fish recipe is flexible enough to let you explore fun ways to personalize it according to what you love. Whether you prefer fish tacos style dishes or other fish meals commonly found in your daily life like salmon tuna burgers, selecting from the many friendly fish options available is an excellent option to help acid reflux or GERD. You could try replacing cod with friendly Tilapia recipes for similar results.

Generally speaking, white fish is an excellent source of omega-3 fatty acids, which are known to reduce acid reflux while adding numerous health benefits as well. So go ahead and experiment with different toppings, dressings or spices on this Reflux Friendly Fish Recipe if you’re in search of that perfect flavor combination!

Make-Ahead, Storing and Reheating

 A healthy and delicious way to satisfy your craving for seafood.
A healthy and delicious way to satisfy your craving for seafood.

One of the best things about this acid-reflux friendly fish recipe is that it can easily be made ahead of time, stored and reheated without losing taste or texture quality. This means that you can prepare a delicious and healthy meal in advance and have it ready to go for busy weeknights or gatherings.

To make this recipe ahead of time, simply follow the instructions for baking and allow the fish to cool completely. Once cooled, carefully transfer the fish to an airtight container and store in the refrigerator for up to three days.

When it’s time to reheat your leftover fish, there are several easy and quick ways to do so. For best results, place the leftover fish on a microwave-safe dish and cover with a damp paper towel. Microwave on high for 30 seconds at a time until heated through.

If you prefer not to use a microwave, you can also reheat the fish in a preheated oven at 350 degrees Fahrenheit for 5-10 minutes, or until heated through. Just be sure not to overcook the fish as this could result in dry and tough meat.

Whether you’re looking for a meal prep option or simply want to enjoy leftovers, this acid-reflux friendly fish recipe is perfect for making ahead, storing and reheating while still maintaining its delicious taste and texture.

Tips for Perfect Results

 Moist, soft, and flaky fish that leaves a lasting taste.
Moist, soft, and flaky fish that leaves a lasting taste.

One of the best things about this acid-reflux friendly fish recipe is how easy it is to prepare. However, there are still some tips and tricks that you can use to make sure your dish turns out perfectly every time.

Firstly, make sure that the oven is preheated before adding the fish. This ensures that the fish cooks evenly and prevents a mushy texture. Next, always use parchment paper on your baking sheet to keep the fish from sticking and to make clean up a breeze.

When seasoning the fish, opt for dried herbs instead of fresh ones as they are less likely to cause reflux. Alternatively, you can also add sliced lemons or limes as they are alkaline and can help neutralize stomach acid.

Another tip is to drizzle a little olive oil over the fish before cooking. This not only adds flavor but also helps with browning without the need for excess fat.

Keep in mind that white fish such as cod or tilapia are great options for this recipe because they are low in fat and calories, making them easier on your stomach. They’re also rich in omega-3 fatty acids which have been shown to reduce acid reflux symptoms.

If you’re looking for variations on this recipe, consider swapping out the fish for shrimp or using brown rice as a side dish instead of pasta. These small changes will not only add variety but can also aid in weight loss if you’re following a diet plan.

Overall, this recipe and its variations offer plenty of healthy meal options for those suffering from acid reflux or GERD. With just a few simple tips, you’ll be able to create delicious and heartburn-free dishes that everyone will enjoy.

Bottom Line

In conclusion, this acid reflux friendly fish recipe is a must-try for anyone who loves delicious and healthy meals. With its omega-3 fatty acids and low-fat content, it’s perfect for those who want to maintain a heart-healthy diet or are on a weight loss meal plan. Moreover, for those who suffer from acid reflux or GERD, this recipe provides a much-needed solution to enjoy the pleasures of eating without having to worry about stomach acid issues.

Whether you make it as fish tacos, paired with brown rice or pasta, or served with shrimp, this recipe offers versatility and endless options for your meals. With its easy and quick cooking process, plus its make-ahead and storing options, you won’t have to worry about any fuss in preparing meals for your family and guests.

So add this recipe to your repertoire of dinner ideas and enjoy a heartburn-free and delicious meal tonight with your loved ones. Don’t forget to try out other variations such as tilapia recipes and white fish great options that you may not have previously considered.

Eating healthy is never boring with these recipes that cater to your dietary needs while keeping things exciting in the kitchen. Now take control of your health and start enjoying mouth-watering dishes like never before!

Acid-Reflux Friendly Fish

Acid-Reflux Friendly Fish Recipe

Being raised on the beautiful Arabic cuisine of my late father, this dish doesn't exactly blow my mind. BUT I made it for my mother and I when she was suffering from acid reflux, she didn't have too much trouble with it and I thought it pretty good considering the limitations. The smart bit (see end note) is that you can adjust the servings to what different people can eat.
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Prep Time 20 mins
Cook Time 20 mins
Course Main Course
Cuisine Fusion
Calories 215 kcal


  • 2 cod fish fillets
  • 1/2 cup 1% low-fat milk
  • seasoning
  • 2 sheets kitchen aluminum foil
  • 1 tablespoon dried herbs


  • Preheat oven.
  • Lay the cod fillets on the foil sheets.
  • Season lightly, and sprinkle on the herbs.
  • Bend up the sides of the foil to make 'nests' but don't close yet.
  • Pour half the milk into each nest.
  • Seal the foil packages.
  • Bake for 20mins or according to instructions on fish.
  • Serve with potatoes mashed with milk and a little low-fat spread, plus whatever vegetable the sufferer can tolerate. NB - if only one person in your family has acid reflux, you can put whatever flavouring you like in the other packages, such as ginger, garlic or curry powder.

Your Own Notes


Serving: 295gCalories: 215kcalCarbohydrates: 3gProtein: 43.2gFat: 2.1gSaturated Fat: 0.7gCholesterol: 102.4mgSodium: 151.6mgSugar: 3.2g
Keyword < 60 Mins, Easy, European
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