GERD Friendly Baked Tilapia with Dill
Mild, flaky, and genuinely satisfying, this baked tilapia is the kind of weeknight dinner that feels effortless but tastes like you actually tried. The seasoning leans on fresh dill, a touch of grated ginger, and lightly crushed fennel seeds — all ingredients that bring real flavor without the acidic or high-fat triggers that tend to aggravate reflux. Olive oil keeps things moist in the oven without weighing the dish down, and baking rather than frying means there's no greasy aftermath to deal with. The whole thing comes together in under 20 minutes of oven time, making it a genuinely low-stress option for four people on a weeknight. Fresh parsley scattered over the top at the end adds a little brightness without pushing into territory that's hard on a sensitive stomach. It's clean, herby, and light in all the right ways — proof that eating carefully doesn't have to mean eating boringly.
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Learn more →Ingredients
4 servings
- 4 tilapia fillets (about 6 oz each)
- 2 tbsp olive oil
- 1 tsp fresh ginger, finely grated
- ½ tsp fennel seeds, lightly crushed
- ½ tsp salt
- 3 tbsp fresh dill, roughly chopped
- 1 tbsp fresh parsley, roughly chopped (optional)
Instructions
- 1
Preheat the oven to 400°F (205°C). Lightly coat a 9×13-inch baking dish with a small amount of olive oil.
- 2
In a small bowl, stir together the olive oil, grated ginger, crushed fennel seeds, and salt until combined.
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