Reflux Friendly Cooking: Fish ‘N’ Chips

Tracy Davenport, Ph.D. Health Guide

  • Reflux Friendly Cooking is a weekly feature that will be full of quick and easy food ideas that are acid reflux friendly and can be easily modified to meet the needs of everyone in your family! Each week I’ll provide a simple menu that is designed for easy digestion. I’ll also give you suggestions on how to modify the same recipe for others in your family without acid reflux disease. Bon Appétit!


    Fish ‘N’ Chips.

    It used to be that you either had to live near the coast or by a fancy fish market to get high quality fish fillets. Last night, I was pleasantly surprised at how many different types of quick-frozen fillets there were in the regular grocery store. Fried foods should be avoided if you are living with reflux, so this recipe calls for lightly browning the fish fillets in the skillet and then finishing them in the oven.

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    1 bag of frozen potato wedges

    Cooking spray

    4 - 6 pieces of your favorite fish fillets (thawed)

    1 cup oat flour (any flour will work)

    1 tsp. salt

    1 tsp. Old Bay seasoning (if tolerated)

    Tartar sauce for serving



    Cook the potato wedges as directed on the bag. Meanwhile, on a plate or in a shallow dish, whisk the flour, salt, and Old Bay together. Pat the fish dry with paper towels. Spray and heat a heavy skillet to medium heat. Working with one fillet at a time, dip the fish into the flour mixture, coating both sides, then carefully place in the skillet. Cook the fish quickly, about 1 minute on each side (just enough to turn the fillets light brown). Then place the entire skillet in the oven on 350 degrees for 5 – 8 minutes to finish baking. Serve the fish with the potato wedges and tartar sauce. 

Published On: March 10, 2014