GERD-Friendly Dinner Recipes

Oven-Baked Cod with Roasted Asparagus

Oven-Baked Cod with Roasted Asparagus
Prep Time: 5 mins
Cook Time: 15-20 mins
Total Time: 20-25 mins
Serves: 1

Ingredients

  • 1 cod fillet (about 6 oz)
  • 1 tablespoon olive oil
  • 1 bunch fresh asparagus
  • 1 tablespoon fresh parsley, chopped
  • 1/2 teaspoon lemon zest (optional)
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. Line a baking sheet with parchment paper or lightly grease with olive oil.
  3. Trim the woody ends of the asparagus and arrange on the baking sheet.
  4. Place the cod fillet on the baking sheet next to the asparagus.
  5. Drizzle olive oil over the cod and asparagus.
  6. Sprinkle chopped parsley over the fish.
  7. If tolerated, add a small amount of lemon zest for extra flavor.
  8. Season lightly with salt and pepper.
  9. Bake for 15-20 minutes, or until the cod is cooked through and flakes easily.
  10. Remove from oven and serve immediately.

Why it works: Cod is an ideal protein for those managing GERD, as it is a mild, low-fat fish that is gentle on the digestive system. Asparagus provides a nutritious, low-acid vegetable that is easy to digest and adds essential nutrients to the meal. The simple preparation method of oven-baking helps prevent adding any heavy or acidic sauces that might trigger reflux. The use of minimal, GERD-friendly seasonings like parsley and a touch of lemon zest enhances the flavor without causing digestive discomfort, making this a satisfying and stomach-friendly dinner option.