You’ll enjoy soft chunks of white fish in a savory, light broth filled with sweet bell pepper and delicate leek. This GERD-conscious version uses low acid swaps to create a warm, comforting stew that’s easy on digestion and free of acidic triggers.

Ingredients Needed

3 tablespoons olive oil – rich and smooth
1 tablespoon chopped chives – gentle alternative to garlic
1 teaspoon white miso paste – optional umami without acidity
1 stalk leek, finely chopped – sweet and mild
1 red or yellow bell pepper, julienned – naturally low acid
1 cup peeled yellow zucchini or roasted carrots, diced – replaces acidic tomatoes
½ cup low-acid chicken broth or fennel water – instead of wine
1½ cups low sodium chicken stock
1¼ pounds white fish (cod, halibut, sea bass) – firm, skinless, boneless, cut small
3 tablespoons chopped flat leaf parsley – fresh finish
Salt & pepper, to taste – add lightly

How to Make Low Acid Fish Stew

Sauté Aromatics:
In a large saucepan, heat olive oil over medium. Add chives, optional miso, leek, and bell pepper. Cook about 4 minutes until softened and aromatic.

Add Veggies & Liquid:
Stir in zucchini or carrots and low acid broth (replacing wine). Cook 3 minutes more.

Simmer Broth:
Pour in chicken stock. Bring to a gentle boil, then reduce to simmer. Cover and cook 20 minutes.

Add Fish:
Add bite-sized fish pieces. Simmer uncovered 5 minutes, until fish flakes easily.

Serve:
Ladle stew into bowls. Top with chopped parsley. Adjust salt and pepper to taste.

Recipe Tips

Use mild vegetables like zucchini or carrot to replace acidic tomatoes.
Use white fish like cod or halibut for gentle texture and taste.
Avoid citrus or vinegar-based ingredients.
Add fennel water for light herbal aroma without acidity.
Stir gently to keep fish intact.

How to Store & Reheat

Room Temperature: Keep no longer than 1 hour.
Fridge: Store in airtight container up to 2 days.
Freezer: Freeze up to 1 month. Reheat on stove over low heat; do not boil to avoid overcooking fish.

Nutrition Facts (approx. per serving)

Calories: ~250 kcal
Sodium: ~280 mg
Protein: ~28 g
Fat: ~10 g
Carbs: ~6 g
Fiber: ~2 g
Sugar: <2 g

FAQs

Is fish stew okay for acid reflux?
Yes, when made without tomatoes, wine, or garlic, fish stew can be gentle and reflux-friendly.

Can I use another vegetable instead of zucchini?
Yes. Peeled yellow squash, parsnips, or carrots work well for texture and low acid flavor.

What fish is best for low acid stew?
Cod, halibut, or sea bass are firm, low-fat, and low acid—ideal choices.

Do I need the miso paste?
No. It adds a touch of umami but can be skipped for a simpler stew.

Is chicken stock low acid?
It can be. Choose one without citric acid or vinegar, or make your own at home.

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