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Baked Cod with Mashed Sweet Potato & Steamed Zucchini

Gastritis means the lining of your stomach is inflamed — and every meal either irritates it further or gives it a chance to heal. This plate was built entirely around healing. Cod is one of the most easily digestible fish available — virtually fat-free and completely neutral on stomach acid. Sweet potato soothes inflamed stomach lining with its natural starchiness and alkaline-forming properties. Zucchini is completely non-irritating. No garlic, no onion, no chilli, no citrus — all deliberate. This is food that lets your stomach breathe.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 2 people
Course: Main Course
Cuisine: Healthy
Calories: 310
Ingredients Equipment Method

Ingredients
  

For the Cod
  • 2 cod fillets skinless (approx. 150g each)
  • 1 tbsp extra virgin olive oil
  • ¼ tsp dried thyme
  • ¼ tsp dried parsley
  • 1 pinch black pepper freshly ground
For the Mashed Sweet Potato
  • 350 g sweet potato peeled and cubed
  • 1 tsp unsalted butter
  • 2 tbsp warm water or low-sodium broth
  • 1 pinch black pepper
For the Steamed Zucchini
  • 200 g zucchini sliced into rounds
  • ½ tsp extra virgin olive oil
  • 1 tbsp fresh parsley chopped

Equipment

  • 1 Medium saucepan For sweet potato
  • 1 Steamer basket or steamer pot For zucchini
  • 1 Potato masher
  • 1 Vegetable peeler For sweet potato
  • 1 Fork For checking cod doneness
  • 2 Serving Plates

Method
 

  1. Preheat your oven to 190°C (375°F). Line a baking tray with parchment paper. Peel and cube the sweet potato into roughly 3cm (1¼ inch) chunks. Place in a medium saucepan, cover with cold water, and bring to a boil.
  2. Boil the sweet potato for 15–18 minutes until completely tender. Drain well and return to the pan. Add the butter and warm water or broth and mash until completely smooth — no lumps. A smooth mash is gentler on an inflamed stomach. Season with a pinch of black pepper. Cover and keep warm.
  3. Place the cod fillets on the lined baking tray. Drizzle with olive oil and rub gently over the surface. Sprinkle dried thyme, parsley, and a pinch of black pepper over each fillet. Bake for 13–15 minutes until the fish flakes easily with a fork and is opaque all the way through.
  4. While the cod bakes, slice the zucchini into rounds about 5mm (¼ inch) thick. Steam over boiling water for 5–6 minutes until tender but still holding their shape. Transfer to a bowl, drizzle with olive oil, and scatter fresh parsley over the top.
  5. Spoon the sweet potato mash onto each plate. Place the baked cod fillet alongside and arrange the steamed zucchini rounds next to it. Finish with a light drizzle of olive oil over everything. Serve immediately.