GERD Friendly Parmesan Crusted Baked Tilapia
Flaky, golden-crusted fish that comes together in under 20 minutes is exactly the kind of weeknight win everyone needs. Tilapia is a naturally mild, low-fat fish that sits well with a sensitive digestive system, and baking it instead of frying keeps things light and easy on the stomach. The Parmesan and breadcrumb topping gets beautifully crisp in the oven without any heavy sauces, spicy seasonings, or acidic ingredients that can trigger reflux. Melted butter binds the crust while fresh parsley, basil, and a touch of thyme add brightness without overwhelming heat or acidity. The whole thing bakes at 400°F for just 12 to 15 minutes, so you get a satisfying, restaurant-worthy crust without standing over a stovetop. This recipe makes four servings, so it's just as practical for a family dinner as it is for meal-prepping a couple of lunches for the week.
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Learn more →Ingredients
4 servings
- 4 tilapia fillets (about 6 oz each)
- ½ cup grated parmesan cheese
- ¼ cup plain breadcrumbs
- 2 tbsp unsalted butter, melted
Ingredient noteThough high-fat foods can worsen reflux, this recipe has only a small amount of butter (~1 1/2 teaspoons per serving), making it likely fine for many with GERD. If you prefer to always avoid butter, please tap it and change its rating to Red.
- 2 tbsp fresh parsley, finely chopped
- 1 tbsp fresh basil, finely chopped
- ¼ tsp dried thyme
- ¼ tsp salt
- 1 tbsp olive oil
Instructions
- 1
Preheat the oven to 400°F (205°C). Line a baking sheet with parchment paper or lightly coat it with cooking spray.
- 2
In a small bowl, stir together the Parmesan, breadcrumbs, melted butter, parsley, basil, thyme, and salt until the mixture resembles coarse, evenly moistened crumbs.
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