Acid Reflux Diet Recipe For Fish Chowder That Heals Fast

Fish chowder is a comforting, hearty dish that can often be rich and heavy, which may trigger acid reflux symptoms in sensitive individuals. However, with some thoughtful ingredient choices and cooking techniques, you can enjoy a delicious, reflux-friendly fish chowder without the discomfort.

This acid reflux diet recipe for fish chowder uses gentle ingredients that soothe your digestive system while still delivering on flavor and satisfying textures. It’s perfect for those who want a warm, nourishing meal that’s easy on the stomach, featuring tender fish, mild vegetables, and a creamy base that avoids common reflux triggers like heavy cream, garlic, and onions.

Whether you’re cooking for yourself or your family, this recipe provides a wonderful way to enjoy seafood chowder with peace of mind. Plus, it’s flexible enough to adapt to your preferences and dietary needs.

Let’s dive into why this recipe is a must-try for anyone managing acid reflux but craving a delicious, wholesome chowder.

Why You’ll Love This Recipe

This acid reflux-friendly fish chowder offers a perfect balance of nutrition and flavor without the harsh ingredients that usually cause discomfort. Instead of heavy cream, we use a gentle combination of low-fat milk and potatoes to create a creamy texture that soothes the stomach.

The choice of white fish like cod or haddock keeps the protein lean and easy to digest. Fresh herbs add subtle flavor, avoiding the need for spicy or acidic seasonings.

With the inclusion of mild vegetables such as carrots and celery, you get a nutrient-packed meal full of fiber and vitamins.

Best of all, this chowder is quick to prepare, making it ideal for weeknight dinners or meal prepping. It’s a warm hug in a bowl that’s kind to your digestion, proving that managing acid reflux doesn’t mean you have to give up on taste or comfort food.

Ingredients

• 1 lb white fish fillets (such as cod or haddock), skin removed and cut into bite-sized pieces
• 2 medium potatoes, peeled and diced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced (use the tender inner stalks)
• 4 cups low-sodium vegetable broth or homemade broth
• 1 ½ cups low-fat milk (1% or skim for gentleness)
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• Salt to taste (use sparingly to avoid reflux)
• Freshly ground black pepper (optional and minimal)
• 1 bay leaf (optional)
• Fresh chives or parsley for garnish

Equipment

• Large heavy-bottomed pot or Dutch oven
• Sharp knife and cutting board
• Measuring cups and spoons
• Wooden spoon or silicone spatula
• Ladle for serving
• Soup bowls for serving

Instructions

1. Prepare the vegetables: Peel and dice the potatoes and carrots into roughly ½-inch cubes. Dice the celery stalks finely to ensure they cook quickly and soften.
2. Sauté the veggies: Heat the olive oil in a large pot over medium heat. Add the diced carrots and celery. Cook gently for about 5 minutes, stirring occasionally, until they start to soften but do not brown. This step helps develop flavor without using reflux-triggering onions or garlic.
3. Add potatoes and broth: Stir in the diced potatoes, dried thyme, parsley, bay leaf, and vegetable broth. Bring the mixture to a gentle boil, then reduce heat and simmer for about 15 minutes, or until the potatoes are tender when pierced with a fork.
4. Add the fish: Gently add the fish pieces to the simmering broth and vegetables. Cover and cook for 5–7 minutes until the fish is opaque and flakes easily with a fork.
5. Incorporate milk and season: Lower the heat and stir in the low-fat milk slowly to create a creamy soup base. Warm the chowder gently without boiling to prevent curdling. Season with salt and a small pinch of black pepper, tasting as you go to keep it reflux-friendly.
6. Final touches: Remove the bay leaf. Taste the chowder and adjust seasoning if needed. If you prefer a thicker chowder, mash a few potato pieces against the side of the pot and stir.
7. Serve: Ladle the chowder into warm bowls and garnish with freshly chopped chives or parsley. Enjoy immediately for best flavor and texture.

Tips & Variations

“For those sensitive to even mild spices, you can omit black pepper altogether and rely on fresh herbs for flavor.”

Consider using coconut milk instead of dairy milk if you want a dairy-free alternative. Just be sure to choose the light version to keep it gentle on reflux.

If you prefer a thicker chowder, adding a small amount of cooked quinoa or rice can provide a nice texture without upsetting your stomach. For extra nutrition, add finely chopped kale or spinach towards the end of cooking, but avoid acidic or spicy greens.

To vary the protein, you can swap white fish with shrimp or scallops, ensuring they are cooked gently to avoid toughness.

Nutrition Facts

Serving Suggestions

This fish chowder pairs wonderfully with a slice of warm whole-grain or sourdough bread, which is mild and less likely to aggravate acid reflux. Avoid buttery spreads; instead, try a light drizzle of olive oil or a small amount of reflux-friendly herb butter.

For a refreshing contrast, serve alongside a simple cucumber salad dressed with olive oil and fresh herbs. This keeps the meal light and digestion-friendly.

If you want a heartier meal, add a side of steamed green beans or roasted carrots seasoned with fresh thyme to complement the chowder’s flavors.

Conclusion

Enjoying a warm, flavorful fish chowder while managing acid reflux is entirely possible with the right recipe. This acid reflux diet fish chowder balances gentle ingredients with satisfying textures to create a meal that’s both nourishing and comforting.

The use of mild vegetables, lean fish, and a creamy yet light broth ensures you get all the goodness without the discomfort.

Whether you’re cooking for yourself or family members with sensitive stomachs, this recipe is adaptable and easy to prepare. It’s proof that mindful cooking can bring delicious comfort food to your table without compromising your health.

Be sure to check out other gentle and tasty recipes on our site like Apple Barn Pigeon Forge TN Vegetable Soup Recipe Guide, Veg Grilled Sandwich Recipes That Are Quick and Delicious, and Black Bean Sauce Recipe Vegetarian: Easy & Delicious Guide to keep your meal planning varied and reflux-friendly.

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