Dill Baked Cod for a GERD-Friendly Dinner

Why You'll Love This Recipe

• A nourishing, light, gut-friendly fish dinner that doesn't weigh you down
• Bright herbal flavor from dill 
• Minimal prep, minimal cleanup, maximum payoff
• Family-friendly that anyone can make
• Designed with GERD and acid reflux in mind 

Ingredient Inspiration

• Cod: The perfect fish for anyone managing GERD. Cod is mild, flaky, and easy to digest. It is low in fat and light in flavor, so there is no need to worry about that strong "fishy" taste.
• Dill: The star of the show. Fresh dill adds a bright, fresh herb flavor to these cakes without the need for acidic ingredients like citrus or tomato-based seasonings that can trigger flares.
• Spring Greens: More than just a pretty add-on, spring greens bring color to the dish along with a great nutritional boost. Think fiber, vitamin C, vitamin K, calcium, and iron all in one handful.
• Olive Oil & Mild Seasonings: A drizzle of olive oil keeps the cakes moist and adds a touch of richness. A pinch of salt and a small amount of pepper, if tolerated, bring all the flavors together while keeping the dish safe for reflux.

Tips, Variations & Customizations

• Swapping cod for other mild white fish (halibut, tilapia, sole) is a great option if you do not happen to have cod on hand. However, salmon may be too high in fat for some individuals, which can lead to GERD flares.  
• Playing with herb combinations: Italian parsley, lemon rinds, oregano, or fresh sage
• Roasting vs. sautéing the greens depending on texture preference
• If you miss the garlic taste without the burn, consider adding garlic-infused olive oil while staying GERD-friendly
• Note on portion size for those managing symptoms

Serving Ideas

• Steamed or baked rice, quinoa, or other mild grains as a base
• Roasted root vegetables or zucchini as a side
• A simple green salad with olive oil and herbs (no vinegar dressings)
• Mild sauces: a yogurt-dill drizzle or a light herb butter for those who tolerate dairy

Storage & Leftover Ideas

• Store your fish cakes and spring greens separately to keep the greens fresh and to make reheating easier.
• For the best results, reheat the cakes in the oven or air fryer. The microwave tends to make them soggy, so it is best to avoid it when possible.
• Have leftovers? They are easy to repurpose. Serve the cakes over rice or grains, break them up into a mild soup, or pack them up for a simple lunch the next day.

The Bottom Line

FAQs

Can I eat cod if I have GERD?

Are these cod cakes fried?

What can I use instead of cod?

How should I reheat leftover cod cakes?

GERD-Friendly Dill Baked Cod with Spring Greens

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Servings: 6 portionsPrep: 10 minsCook: 20 minsTotal: 30 minsDifficulty: Medium

AmericanDinnerLunchMainMain Entreegluten-freeseafoodGERD-friendly

Ingredients

2 tablespoons lemon zest

14 oz cod filets

2 whole eggs

1 teaspoon salt

1/8 teaspoon black pepper

1 cup Gluten-free Panko Breadcrumbs

2 tablespoons Low Fat Mayonnaise

1 green onion, diced

2 tablespoons Fresh Dill

1 tablespoon Garlic Infused Olive Oil

Instructions

1

In a preheated pan, cook the cod fillets in ½ inch of water until fully cooked through. Remove the fillets from the pan and place them in a sieve. Rinse under cold running water to cool the fish, then transfer it to a large mixing bowl.

2

In a large mixing bowl, combine the cod with 2 tablespoons of light mayonnaise, 2 eggs, 1 cup of gluten-free panko breadcrumbs, 1 diced green onion, 2 tablespoons of fresh dill, finely chopped, and 1 tablespoon of garlic-infused olive oil. Season with salt and pepper to taste, then mix until well combined.

3

Using a ¼-cup measure, scoop the mixture and shape it into patties. Place the patties in a preheated, lightly oiled skillet, cooking 1–2 at a time for best results. Cook for 2–3 minutes per side, or until golden brown and heated through. Repeat with the remaining mixture until all patties are cooked.

4

Serve cod patties over a bed of baby greens and drizzle with your favorite salad dressing. Enjoy!

Nutrition Facts

Per serving

Calories
292

Fat
6.0g

Carbs
5.0g

Protein
50.0g

Fiber
0.9g

Sodium
245.0mg

Sugars
0.2g

Sat. Fat
1.0g