Flaky, golden, and genuinely satisfying, this baked tilapia delivers a restaurant-worthy result with a short ingredient list and almost no hands-on effort. The Parmesan and breadcrumb crust comes together in minutes and bakes into a crisp, savory coating that makes the mild fish feel like a real treat. Because the whole dish goes into the oven rather than a skillet full of oil, it stays light and easy on the stomach — exactly what you want when you're managing reflux. There's no tomato, no citrus, no garlic or onion, and no heavy cream sauce to worry about; just herbs, a little butter, and good cheese doing all the work. Fresh parsley and basil keep things bright without any of the acidic punch that can trigger symptoms. At four servings, it's practical enough for a weeknight dinner and impressive enough to put in front of guests without any explanation needed.
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Though 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.
Preheat the oven to 400°F (205°C). Line a baking sheet with parchment paper or lightly coat it with cooking spray.
In a small bowl, stir together the Parmesan, breadcrumbs, parsley, basil, oregano, and melted butter until the mixture resembles damp, clumping sand.
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