Although Labor Day has come and gone, it’s still hot enough in Massachusetts for me to want a light, summery meal. White fish is so easy to cook, and the corn is still sweet this late in the season. This is a simple meal, but using fish instead of chicken makes it feel more special. Also, fish ends up being easier to cook and clean up after, as long as you put the wrappers in the outdoor trash immediately to keep your kitchen smelling fresh.
I served this with a side of Sesame Bok Choy Salad, but any vegetable side dish will work. Take advantage of your farmers’ market while it’s still flush with produce! Also, feel free to cover the side with cheese since the rest of this meal is so healthy.
- 2 4-oz cod fillets, defrosted if frozen
- 2 ears sweet corn
- 1 tsp lemon olive oil
- sea salt
- ground coriander
- Preheat the oven to 350 degrees, and set a large pot of water on high heat to boil.
- Shuck the corn, removing as many silks as possible with your fingers. Rinse, snap off the ends of the cobs, and set corn aside.
- Line a baking sheet with foil, and spray with olive oil spray. Place the fish on the sheet, and sprinkle with the spices to taste.
- Bake fish for 15-20 minutes, until the middle is warm and opaque.
- When the water comes to a boil, add the corn cobs. Cook for 5 minutes, bringing the water back to a boil during that time. Remove corn from the water after 5 minutes.
- Fill two plates with fish and corn (and a side salad, if you wish), and enjoy!
Serves 2. Active time 10 minutes; total time 30 minutes.
Tilapia is an inexpensive fish that’s easy to prepare, and its mild flavor is a blank slate. Shake on a few spices, put it in the oven for 15 minutes, and you’re done! I served this to dinner guests with sauteed vegetables and a mashed squash-potato mix.
I’ve been trying to incorporate more fish into my diet, and this recipe is foolproof. Buy a bunch of fillets when they’re on sale, freeze them in zip-top bags, and pull one out the night before you want to bake it. I used Italian herbs here, but cumin, ginger, or coriander would also be wonderful.
- olive oil spray
- 2 tilapia fillets
- dried basil
- dried oregano
- dried thyme
- sea salt
- Preheat the oven to 350 degrees. Line a baking sheet with foil and cover with olive oil spray.
- Place the fish on the baking sheet and cover with olive oil spray. Sprinkle with the herbs and salt.
- Bake for 15 minutes for 1 to 4 fillets. For more than 4 fillets, add an additional 3 to 5 minutes to the baking time, until the fish is opaque throughout.
Serves 2. Active time 10 minutes; total time 25 to 30 minutes.
Japanese restaurants always have reflux-friendly food. Sushi with ginger works for most diets, and appetizers like miso soup and steamed dumplings are both low-acid and low-fat.
The other night at Fuji 1546
, I started with the seaweed salad. This dish is light and perfect for a summer evening. There’s probably more sesame oil than is recommended, but I felt fine afterward.
I also had a mixed roll of tuna and yellowtail with light soy sauce and pickled ginger. It was weird to leave off the wasabi—I’m not positive that it is as irritating as hot peppers, but I didn’t want to chance it. I enjoyed the freshness of the fish that evening.
I would’ve ordered a miso soup and another roll to round out the meal, but I was saving room for dessert! My husband found a Friendly’s gift card around the house, and I would’ve been depressed watching idly as he ate a massive chocolate-peanut butter sundae. So I ordered a waffle with nonfat vanilla frozen yogurt, caramel sauce, and almonds. It was so delicious, I forgot to take a photo! It looked like this, except I scraped off the whipped cream.
This meal was a restaurant WIN for the sushi dinner. The waffle sundae could’ve been a win if I had stopped myself from eating the whole thing, but hey, a girl’s gotta live.