Acid Reflux Diet Recipe for Fish Chowder: A Gentle, Flavorful Meal
Soothing Acid Reflux Fish Chowder Healthy & Ready in 30 Minutes
Discover a creamy, GERD-friendly fish chowder, crafted by Oliver & Natalia with over 15 years of culinary expertise, using low-acid ingredients for heartburn-free comfort.
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Why Fish Chowder for Acid Reflux?
Traditional fish chowders often use heavy cream or spicy seasonings, which can worsen acid reflux. Our acid reflux fish chowder recipe reimagines this classic with lean fish, low-fat dairy alternatives, and mild herbs, creating a soothing, GERD-friendly meal that’s gentle on the stomach. Rich in omega-3s and protein, it’s a nutritious choice for those managing heartburn while craving comfort food (Healthline GERD Insights). Pair it with our Chicken Noodle Soup for more heartburn-free options.
Nutritional Benefits
This healthy fish chowder delivers ~20g protein per serving, supporting muscle repair and satiety. Cod provides omega-3 fatty acids, reducing inflammation and boosting heart and brain health. Low-acid vegetables and plant-based milk add fiber, vitamins A and C, and minerals, making it a balanced acid reflux diet soup.
Choosing the Right Fish
Low-Acid Varieties
Opt for low-acid, lean fish like cod, tilapia, or salmon for this acid reflux fish chowder recipe. These digest easily, avoiding reflux triggers, unlike high-fat fish like mackerel or sardines.
Sustainable Sourcing
Choose sustainable fish certified by the Marine Stewardship Council, such as responsibly farmed tilapia or wild-caught Alaskan cod, to support ocean health and ensure quality (Sustainable Fishing Guide).
Low-Acid Vegetables
Best Choices
Use low-acid vegetables like zucchini, carrots, potatoes, and celery for a stomach-friendly GERD-friendly chowder. These add flavor, texture, and nutrients without causing heartburn, unlike tomatoes or onions. Explore more in our Vegetarian Recipe Collection.
Preparation Tips
Wash, peel, and dice vegetables into small, uniform pieces for even cooking. Steam lightly for 3-5 minutes before adding to the chowder to preserve nutrients and ensure a soft, digestible texture, avoiding frying to keep fat low.
Herbs and Spices
Gentle Seasonings
Enhance this low-acid fish soup with mild, digestion-friendly herbs like parsley, dill, and thyme, avoiding spicy or acidic seasonings like chili or garlic that could trigger reflux.
Flavor Enhancers
Add 1 tsp fresh basil for a sweet note, 1/2 tsp oregano for zest, or a pinch of turmeric for warmth and anti-inflammatory benefits. A small amount of ginger (1/4 tsp) aids digestion with subtle flavor.
Dairy Alternatives
Lactose-Free Options
Replace heavy cream with unsweetened almond milk, coconut milk, or soy milk for a creamy texture that’s gentle on GERD symptoms, reducing heartburn risk compared to dairy.
Calcium-Rich Choices
Fortified plant-based milks provide ~300mg calcium per serving, supporting bone health. Add leafy greens like kale or spinach for extra calcium and nutrients in this acid reflux diet soup.
Healthy Fats
Olive Oil Benefits
Use 1 tbsp olive oil for monounsaturated fats that are stomach-friendly, adding rich flavor without triggering acid reflux, unlike saturated fats.
Avoiding Butter
Skip butter, which can increase acid production and worsen GERD. Olive oil or avocado offers a heart-healthy alternative for creaminess.
Acid Reflux Fish Chowder Recipe
This acid reflux fish chowder recipe is crafted to be gentle, flavorful, and GERD-friendly, using low-acid ingredients and mild seasonings for a comforting meal. Ready in 30 minutes, it’s ideal for cozy dinners or health-conscious eaters.
Ingredients
| Ingredient | Quantity | Preparation |
|---|---|---|
| Cod or tilapia fillets | 1 lb | Diced |
| Unsweetened almond milk | 2 cups | – |
| Low-sodium fish or chicken broth | 2 cups | – |
| Potatoes | 1 cup | Diced |
| Carrots | 1/2 cup | Diced |
| Zucchini | 1/2 cup | Diced |
| Celery | 1/4 cup | Diced |
| Olive oil | 1 tbsp | – |
| Fresh parsley | 2 tbsp | Chopped |
| Fresh dill | 1 tbsp | Chopped |
| Dried thyme | 1 tsp | – |
| Salt | 1/2 tsp | – |
| White pepper | 1/4 tsp | – |
| Cornstarch (optional) | 1 tbsp | For thickening |
Instructions
- Heat 1 tbsp olive oil in a large pot over medium heat (325°F/165°C). Add 1/2 cup diced carrots, 1/4 cup diced celery, and 1/2 cup diced zucchini, cooking for 5 minutes until softened.
- Add 1 cup diced potatoes and 2 cups low-sodium broth. Bring to a simmer and cook for 10 minutes until potatoes are tender.
- Stir in 2 cups unsweetened almond milk, 1 tsp dried thyme, 1/2 tsp salt, and 1/4 tsp white pepper. Simmer for 5 minutes to meld flavors.
- Add 1 lb diced cod or tilapia and cook for 5-7 minutes until just cooked through (flakes easily with a fork).
- For a thicker chowder, mix 1 tbsp cornstarch with 2 tbsp cold water, stir in, and cook for 1-2 minutes until thickened.
- Remove from heat, stir in 2 tbsp chopped parsley and 1 tbsp chopped dill, and serve immediately.
Nutrition (Per Serving, ~1.5 Cups): ~225 kcal, 20g protein, 15g carbs, 10g fat, 2g fiber, 450mg sodium.
Yield: 4 servings.
Cooking Methods
Low-Fat Techniques
Simmer or steam lean fish like cod to keep this GERD-friendly chowder light, using non-stick cookware to minimize oil and fat content.
Nutrient Preservation
Cook at low temperatures (below 350°F) and add vegetables late to retain vitamins A, C, and omega-3s, ensuring a nutrient-rich healthy fish chowder.
Making a Flavorful Broth
Homemade Stock
Simmer fish bones with 1 tsp ginger, 1/2 cup diced fennel, and 1/2 cup carrots in 4 cups water for 45 minutes, straining for a low-acid, flavorful base.
Store-Bought Alternatives
Choose low-sodium fish or chicken broth, enhancing with 1 tbsp fresh dill or parsley for depth without reflux triggers.
Balancing Seasonings
Salt and Pepper
Use 1/2 tsp salt and 1/4 tsp white pepper for subtle flavor, avoiding black pepper or chili to prevent reflux in this acid reflux diet soup.
Acid-Free Additions
Add 1/4 cup diced sweet bell peppers, extra carrots, or fresh herbs like parsley for depth, avoiding acidic ingredients like citrus or vinegar.
Thickening the Chowder
Gluten-Free Options
Use 1 tbsp cornstarch or arrowroot powder mixed with water for a smooth, gluten-free texture, ideal for GERD-friendly diets.
Creamy Texture
Puree 1/2 cup cooked potatoes or 1/4 cup steamed cauliflower with broth and blend back into the chowder for creaminess without heavy dairy.
Serving Suggestions
Pairing with Bread
Serve with lightly toasted whole grain or sourdough bread for dipping, avoiding butter to keep it GERD-friendly (Pair with Salads).
Side Dish Ideas
Pair with a cucumber-lettuce salad dressed with olive oil or steamed carrots and zucchini for a light, low-acid accompaniment that complements this healthy fish chowder.
Storing Leftovers
Refrigeration Tips
Cool chowder within 2 hours and store in an airtight glass container in the fridge (≤40°F/4°C) for up to 3 days. Label with the date to track freshness.
Reheating Methods
Reheat gently on low heat (250°F/120°C) for 5-7 minutes, stirring, or microwave on medium power in 1-minute intervals to maintain creamy texture.
Nutritional Information
Calorie Count
Each serving provides ~225 kcal, making this healthy fish chowder a light yet satisfying meal for GERD diets.
Macro and Micronutrients
Offers ~20g protein, 15g carbs, 10g healthy fats, 2g fiber, and essential nutrients like vitamins A, C, D, calcium (~150mg), and potassium (~400mg), supporting overall health.
Feedback and Adjustments
Community Suggestions
Readers love the almond milk’s creaminess and suggest low-acid vegetables like green beans to enhance texture without triggering reflux.
Personalizing the Recipe
Adjust thickness with 1-2 tbsp cornstarch slurry or try herbs like 1 tsp fresh rosemary for a personalized, GERD-friendly flavor profile.
Conclusion
This acid reflux fish chowder recipe is a creamy, GERD-friendly masterpiece, blending low-acid ingredients and mild seasonings for a soothing, flavorful meal. Perfect for cozy dinners or health-conscious eaters, it’s a nutritious, heartburn-free delight. Explore more recipes at our Full Recipe Archive or discover your culinary style with our Personality Quiz Hub. For more GERD-friendly inspiration, visit Bon Appétit Healthy Ideas.
