Steamed Green Beans & Carrots - GRED

This GERD-friendly recipe is a light, soothing dinner option that avoids common reflux triggers like tomatoes, citrus, garlic, and heavy spices. Baked cod pairs with gently steamed green beans and carrots for a balanced, nourishing meal that’s easy to digest and perfect for anyone managing acid reflux.

Yields:

2 Servings

Prep time:

10 mins

Total time:

18 mins

Why You’ll Love It

This meal is quick, simple, and gentle on the stomach while still feeling satisfying. Cod is mild and flaky, offering lean protein without excess fat. Steamed green beans and carrots add fiber, antioxidants, and a pop of color — all prepared in a way that supports digestive comfort. It’s a weeknight-friendly recipe that’s both gut-friendly and delicious.

Ingredients

  • 2 cod fillets (about 4–6 oz each, fresh or thawed if frozen)
  • 1 tbsp olive oil
  • ½ tsp dried parsley (or fresh, chopped)
  • ¼ tsp dried basil
  • Pinch of salt (optional, or skip for lower-sodium)
  • 2 cups fresh green beans, trimmed
  • 2 medium carrots, sliced into sticks or rounds
  • 1 tsp olive oil (for veggies)

Instructions

  1. Bake the Cod:
    Preheat oven to 375 °F (190 °C). Place cod fillets on a parchment-lined baking dish. Drizzle with olive oil, sprinkle with parsley, basil, and a pinch of salt. Bake for 15–18 minutes, or until fish flakes easily with a fork.
  2. Steam the Vegetables:
    While cod bakes, steam green beans and carrots until tender but still bright in color (about 6–8 minutes). Toss with a small drizzle of olive oil before serving.
  3. Assemble & Serve:
    Plate cod fillets with steamed vegetables. Garnish with extra parsley if desired. Serve warm.

Storage & Meal-Prep Tips

  • Store: Leftovers keep in an airtight container in the fridge for up to 2 days.
  • Reheat: Warm gently in the oven or on the stovetop — avoid microwaving too long to prevent fish from drying out.
  • Meal prep: Bake extra fillets and portion with steamed veggies for easy GERD-friendly lunches.

Substitutions & Variations

  • Fish alternatives: Swap cod with tilapia, haddock, or sole for a similar mild flavor.
  • Veggie swaps: Try zucchini or steamed asparagus for variety.
  • Flavor twist: Use a sprinkle of dill instead of basil for a fresh, gentle herb option.
  • Lower fat: Bake cod without oil and steam vegetables plain if extra-sensitive to fats.

Why This Recipe Is GERD-Friendly

This simple plate avoids common reflux triggers while focusing on lean protein and gentle vegetables:

This dish is also part of our GERD-Friendly Recipes → collection, designed to help you enjoy flavorful meals without the discomfort of reflux.

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