Reflux-Friendly Dinner Recipes Featuring Seafood - dummies

Reflux-Friendly Dinner Recipes Featuring Seafood

By Patricia Raymond, Michelle Beaver

Most types of seafood are very healthy and won’t trigger your acid reflux as long as they’re not deep fried or covered in tartar sauce. Fish and shellfish are full of high-quality protein and other essential nutrients. They support heart health and are lower in fat than beef or pork.

The following seafood recipes are high in nutrients and flavor, and they’re well balanced to keep you satisfied longer.

Seared Salmon with Sautéed Summer Vegetables

Preparation time: 10 minutes

Cook time: 15–20 minutes

Yield: 4 servings

3 cups broccoli florets

1 tablespoon olive oil

1 carrot, peeled and cut into 1/4-inch-thick rounds

1 yellow bell pepper, chopped

1 red bell pepper, chopped

1 cucumber, peeled, seeded, and cut into 2-inch spears

1 bunch of radishes (about 5 radishes), quartered and with some of the greens attached

4 basil leaves, chopped

1/4 teaspoon salt

1 teaspoon coconut oil

Four 5-ounce salmon fillets

  1. Steam the broccoli florets for 3 to 6 minutes; set aside.

  2. In a large skillet, heat the olive oil. Add the carrot and sauté for 1 to 3 minutes. Add the peppers, broccoli, cucumber, and radishes, and sauté for 1 to 3 minutes. Remove and transfer to a bowl; sprinkle with basil and salt.

  3. In a skillet, heat the coconut oil over medium-high heat. Season the salmon with salt and then add it to the skillet, searing each side for about 4 minutes. After 8 minutes, check to make sure the salmon is cooked through. If it isn’t, cook for 1 more minute on each side.

  4. Serve the salmon on top of the sautéed vegetables.

Per serving: Calories 272 (From Fat 101); Fat 11g (Saturated 3g); Cholesterol 66mg; Sodium 288mg; Carbohydrate 10g (Dietary Fiber 4g); Protein 33g.

You can serve the veggies in this recipe with any meat dish.

[Credit: ©iStockphoto.com/Lauri Patterson]
Credit: ©iStockphoto.com/Lauri Patterson

Coconut Panko Shrimp

Preparation time: 20 minutes

Cook time: 8 minutes

Yield: 4 servings

2 pounds large or jumbo shrimp, tail on and deveined

1/2 cup rough or fine panko flakes

One 4-ounce bag sweetened coconut flakes

4 eggs

1 cup coconut oil

  1. Butterfly the shrimp and set aside in a bowl.

  2. In a bowl, combine the panko flakes and coconut flakes.

  3. In a separate bowl, lightly beat the eggs.

  4. Dip the shrimp into the egg and then the panko/coconut mixture and place on a platter.

  5. When all the shrimp are dressed and ready to go, heat the coconut oil in a skillet over medium-high heat.

  6. Add several shrimp to the skillet, leaving room to turn them when one side is golden brown. Cook for about 2 minutes on each side; remove and drain thoroughly on several layers of paper towel. Repeat for the rest of the shrimp.

Per serving: Calories 557(From Fat 258); Fat 29g (Saturated 22g); Cholesterol 550mg; Sodium 1,800mg; Carbohydrate 25g (Dietary Fiber 3g); Protein 47g.

To test whether your oil is hot enough for frying, place one coated shrimp into the hot oil to see whether the oil bubbles and sizzles.

It sounds counterintuitive, but when done right, deep frying is not very high in fat. The hot oil cooks the outside without entering the food. This requires a higher cooking temperature (oil should be between 175 and 190 degrees), and the food should be submerged for only a minute or so. Most important, eat a small portion!

Baked Italian Fish Packets

Preparation time: 20 minutes

Cook time: 20–25 minutes

Yield: 4 servings

1 fennel bulb (about 1 pound), cut in half and sliced thin lengthwise

1/2 cup finely chopped fresh dill

2 tablespoons chopped fresh basil

1/4 cup white balsamic vinegar

1/4 cup extra-virgin olive oil

1 tablespoon Dijon mustard

1/2 teaspoon sea salt

1/8 teaspoon pepper

Four 4- to 6-ounce red snapper fillets

  1. Preheat the oven to 375 degrees F. In a medium bowl, combine the fennel, dill, and basil.

  2. In a small bowl, combine the balsamic vinegar, olive oil, mustard, sea salt, and pepper; mix with a whisk until well blended.

  3. Cut four 18-x-12-inch sheets of parchment paper and arrange them on your work surface.

  4. Place one fish fillet in the center of each sheet of paper. Top each fillet with 1/4 of the basil, fennel, and dill mixture, and drizzle each fillet with 1/4 of the olive oil mixture.

  5. Lift the short sides of the paper and fold the edges together twice to seal them. Then lift and fold the other sides of the paper to seal them together. Be sure to leave some air space in the packet to allow for heat expansion.

  6. Place the fish packets on a cookie sheet. Bake for 20 to 25 minutes, or until the fish flakes when you test it with a fork. (Carefully unwrap one packet and test the fish for doneness.)

  7. Place each packet on a plate. Cut a large X across the top of each packet. Serve immediately, making sure to warn diners to be careful of the steam when they open their packets.

Per serving: Calories 261 (From Fat 134); Fat 15g (Saturated 2g); Cholesterol 40mg; Sodium 460mg; Carbohydrate 8g (Dietary Fiber 2g); Protein 23g.

Baking fish in parchment paper is a wonderful way to keep it moist and tender. The paper also helps hold in all the flavors as the fish cooks, and it’s a clean way to cook. You can also wrap the fish in foil and grill it over medium coals for 15 to 20 minutes until the fish flakes when you test it with a fork.