GERD-Friendly Dinner Recipes

Baked Salmon with Steamed Asparagus

Baked Salmon with Steamed Asparagus
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Serves: 2

Ingredients

  • 2 salmon fillets (6 oz each)
  • 2 tablespoons olive oil, divided
  • 1 teaspoon lemon zest (avoid juice)
  • 1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
  • 1/2 pound green beans, trimmed
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup water (for steaming)

Instructions

  1. Preheat oven to 375°F (190°C).
  2. Line a baking sheet with parchment paper or lightly oil a baking dish.
  3. Place salmon fillets on the prepared baking sheet, skin side down.
  4. In a small bowl, mix 1 tablespoon olive oil with lemon zest and dill.
  5. Brush the salmon fillets with the oil mixture, then season with salt and pepper.
  6. Bake the salmon for 12-15 minutes, until it flakes easily with a fork but is still moist inside.
  7. While the salmon is baking, prepare the green beans. Wash and trim the ends.
  8. In a medium saucepan with a steamer basket, bring 1/2 cup water to a boil.
  9. Place green beans in the steamer basket, cover, and steam for 5-7 minutes, until tender-crisp.
  10. Transfer the steamed green beans to a bowl and toss with remaining 1 tablespoon olive oil, salt, and pepper to taste.
  11. Serve the baked salmon with steamed green beans on the side.

Why it works: This baked salmon dish is ideal for GERD sufferers as it uses gentle cooking methods that preserve flavor without triggering symptoms. Salmon is a lean protein rich in omega-3 fatty acids that can help reduce inflammation. Using lemon zest instead of juice provides flavor without the acidity that can trigger reflux. The olive oil adds heart-healthy fats that can help coat the stomach lining. Green beans are a non-acidic vegetable that's easy to digest when steamed. This simple, whole-food based meal is nutritious, satisfying, and gentle on sensitive digestive systems while providing essential nutrients and protein.