GERD Friendly Herb-Baked Cod with Fennel and Leeks

Total time45 min

Prep time15 min

Cook time30 min

GERD Friendly Herb-Baked Cod with Fennel and Leeks

Reflux-friendly eating doesn't have to mean bland or boring, and this baked cod dish is proof. Tender white fish nestles into a bed of softened leeks and fennel that have been gently braised in low-sodium chicken broth, creating a naturally saucy, aromatic base that feels indulgent without relying on anything acidic or heavy. Fennel is a particularly smart choice here — it's mild, slightly sweet, and widely regarded as soothing to the digestive system, making it a natural fit for a reflux-conscious plate. Sweet paprika and ground ginger add just enough warmth and depth to the cod without reaching for citrus, tomatoes, or anything else that tends to trigger symptoms. A finishing scatter of fresh parsley and dill keeps the flavors bright and herbaceous in the most gentle way possible. The whole thing comes together in one oven-safe skillet, which means less cleanup and a beautiful presentation you can bring straight to the table. With four generous fillets and a full pan of braised vegetables, this is a complete, satisfying dinner that serves four without any compromise on flavor.

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Ingredients

4 servings

2 tbsp olive oil, divided
Filippo Berio Olive Oil 25.3 fl oz Filippo Berio Olive Oil 50.7 fl oz Bertolli Cooking Olive Oil 50.72 oz Pompeian Olive Oil Classic Mediterranean - 16 Fl. Oz.Vigo® 100% Pure Olive Oil
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2 medium leeks, white and light-green parts only, halved lengthwise and thinly sliced
Ingredient note
Onions and related vegetables can bring on reflux for some people with GERD, but leeks are milder and ~1/2 of a leek per serving is likely fine. If you prefer to always avoid leek, please tap it and change its rating to Red.
1 medium fennel bulb, cored and thinly sliced
3 garlic cloves, thinly sliced
Chef's tip
Swap it in for an equal amount of the oil or butter the recipe cooks with - do not add it on top of the existing fat.
½ tsp salt, divided
4 cod fillets (about 6 oz each)
½ tsp sweet paprika
Ingredient note
Sweet paprika is a mild spice with very little heat, and this recipe uses only about 1/8 teaspoon per serving. That is likely fine for most people with GERD. If you prefer to always avoid sweet paprika, please tap it and change its rating to Red.
½ tsp ground ginger
½ cup low-sodium chicken broth
2 tbsp fresh parsley, finely chopped
2 tbsp fresh dill, finely chopped

Instructions

1
Preheat the oven to 400°F (205°C). Heat 1 tbsp of the olive oil in a large oven-safe skillet over medium heat until shimmering.
2
Add the leeks and fennel to the skillet with a pinch of the salt. Cook, stirring occasionally, until softened and the leeks are translucent, about 8–10 minutes.

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