Poached Cod With Fennel and Orange

This Poached Cod with Fennel and Orange is a masterclass in clean, vibrant Mediterranean cooking. By gently simmering delicate white fish in a fragrant broth of citrus, white wine, and aromatic fennel, you create a main course that is as elegant as it is healthy. The natural sweetness of the orange perfectly complements the mild, flaky cod, while the fennel adds a sophisticated depth that makes every bite feel special.

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Whether you are hosting a dinner party or simply looking for a light weeknight meal, this recipe delivers maximum flavor with minimal effort. Here is everything you need to prepare this delicate seafood dish.

Ingredients

• Fish & Aromatics: 4 (150 g each) fresh cod fillets (skinless), 1 large fennel bulb (thinly sliced, fronds reserved), 1 orange (zested and thinly sliced), 1 small shallot (thinly sliced), 2 garlic cloves (smashed).
• Poaching Liquid: 500 ml low-sodium fish or vegetable stock, 120 ml dry white wine, 2 tbsp extra virgin olive oil, 1 bay leaf, ½ tsp sea salt, ¼ tsp freshly ground black pepper.
• To Serve: Reserved chopped fennel fronds, extra orange zest, and a final sprinkle of black pepper.

Instructions

Step 1: Sauté the Base

In a large, deep skillet or wide saucepan, heat olive oil over medium heat. Add the sliced fennel, shallot, and garlic; cook 3–4 minutes until just softened.

Step 2: Prepare the Broth

Add the orange slices, orange zest, bay leaf, wine, and stock. Bring the mixture to a gentle simmer.

Step 3: Add the Fish

Season the cod fillets lightly with salt and pepper. Nestle them into the poaching liquid in a single layer to ensure even cooking.

Step 4: Gentle Poach

Reduce the heat to low. Cover and gently poach the cod for 8–10 minutes, or until the fillets are opaque and flake easily with a fork.

Step 5: Plate the Dish

Using a slotted spatula, carefully transfer the cod and fennel to serving plates. Spoon some of the aromatic poaching liquid and orange slices over the top.

Step 6: Garnish and Serve

Finish with the chopped fennel fronds, extra orange zest, and a sprinkle of black pepper. Serve immediately.

Zusatztipps für die Zubereitung

For an extra layer of aromatic flavor, consider adding a few fresh thyme sprigs or a splash of Pernod to the poaching liquid while it simmers.

Varianten und Anpassungen

This poaching method works beautifully with other firm white fish. You can easily substitute the cod with halibut, haddock, or sea bass depending on what is fresh at your local market.

Serviervorschläge

To make this a more substantial meal, serve the cod with steamed potatoes or a thick slice of crusty bread to soak up the delicious, aromatic broth.

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At approximately 235 calories and 32g of protein per serving, this Mediterranean main is as nutritious as it is flavorful. Note that this dish contains fish; if using store-bought stock, please check labels for potential hidden allergens like gluten or sulfites.

Recipe FAQs

→ What fish works best for poaching?

White, firm-fleshed fish like cod, halibut, haddock, or sea bass work beautifully for poaching. These varieties hold their shape well in the liquid and absorb the aromatic flavors without becoming mushy or falling apart.

→ Can I make this dish dairy-free?

Yes, this dish is naturally dairy-free. The poaching liquid relies on olive oil, white wine, and stock for richness rather than any dairy products, making it perfect for those avoiding dairy.

→ How do I know when the cod is done?

The cod is finished when it turns opaque throughout and flakes easily with a fork. This typically takes 8-10 minutes over low heat. Avoid overcooking, as the fish will continue to cook slightly when removed from the hot liquid.

→ What can I serve with poached cod?

Steamed potatoes, crusty bread, or fluffy white rice are excellent sides to soak up the aromatic poaching liquid. A simple green salad or roasted vegetables also complement the light, fresh flavors of this dish.

→ Can I use orange juice instead of fresh orange?

Fresh orange slices and zest provide the best flavor balance. Orange juice would make the broth too sweet and acidic. The sliced oranges release subtle citrus notes while cooking, creating a perfectly balanced aromatic liquid.

→ Is this dish suitable for meal prep?

This dish is best enjoyed fresh, but you can prep components in advance. Slice the fennel and orange ahead of time, then proceed with cooking when ready. Leftovers can be stored refrigerated for up to 2 days, though the texture is optimal when first made.