Looking for a light and comforting dinner that won’t trigger acid reflux? This oven-baked tilapia served with a simple zucchini medley is a perfect low-fat, no-acid option. It’s fast, flavorful, and free of common reflux triggers like citrus, tomatoes, garlic, and heavy oils.
Yields:
2 Servings
Prep time:
10 mins
Total time:
30 mins
Ingredients
For the Tilapia:
- 2 tilapia fillets (or other mild white fish)
- 1 tbsp olive oil
- 1 tbsp chopped fresh parsley
- ½ tsp dried basil
- Salt and black pepper to taste
- Optional: splash of low-sodium broth (keeps fish moist)
For the Zucchini Medley:
- 1 medium zucchini, sliced into rounds
- 1 small carrot, thinly sliced
- ½ cup green beans or yellow squash, chopped
- 1 tsp olive oil
- Pinch of salt and dried thyme
Directions
- Preheat oven
To 375°F (190°C). Line a baking sheet with parchment paper. - Prepare vegetables
Toss zucchini, carrot, and green beans in 1 tsp olive oil, salt, and thyme. Spread evenly on one half of the sheet. - Prepare fish
Pat tilapia dry. Drizzle with olive oil and sprinkle with parsley, basil, salt, and pepper. Lay fillets next to veggies. Add a splash of broth if desired for moisture. - Bake
Bake for 18–20 minutes, or until the fish flakes easily and vegetables are tender. - Serve immediately
Optionally garnished with extra herbs or a spoonful of lactose-free plain yogurt for creaminess.
GERD-Friendly Notes
| Ingredient | GERD-Safe? | Notes |
|---|---|---|
| Tilapia (White Fish) | Yes | Low-fat, mild, and easy to digest |
| Zucchini | Yes | Gentle on digestion, non-acidic |
| Carrot | Yes | Naturally sweet and gut-soothing |
| Green Beans | Yes | Low-acid vegetable; easy to tolerate |
| Olive Oil (Light) | Yes in moderation | Use a small amount to avoid triggering reflux |
| Herbs (Basil, Parsley, Thyme) | Yes | Mild, non-spicy flavor enhancers |
| No Citrus or Tomato | Yes | Fully excluded to prevent acid flare-ups |
Serving Suggestions
- Pair with white or brown rice for a reflux-safe starch
- Serve with steamed spinach or roasted sweet potatoes
- Add a spoonful of lactose-free yogurt or plain mashed avocado for creaminess without acidity
- Ideal for meal prep or post-flare-up recovery meals
Why You’ll Love It
- Naturally low-fat and easy to digest
- No acidic ingredients — safe for GERD and reflux-prone diets
- Light, clean flavor with fresh herbs
- Quick weeknight dinner — ready in 30 minutes
- Gluten-free, dairy-optional, and versatile
