Poached Cod With Fennel and Orange (Print page)

Delicate cod fillets gently poached with fresh fennel, sweet orange, and aromatic herbs for a bright, flavorful main course.

# What You Need:

→ Fish & Aromatics

01 - 4 fresh cod fillets, skinless, 5.3 oz each
02 - 1 large fennel bulb, thinly sliced with fronds reserved for garnish
03 - 1 orange, zested and thinly sliced
04 - 1 small shallot, thinly sliced
05 - 2 garlic cloves, smashed

→ Poaching Liquid

06 - 2 cups low-sodium fish or vegetable stock
07 - ½ cup dry white wine
08 - 2 tablespoons extra virgin olive oil
09 - 1 bay leaf
10 - ½ teaspoon sea salt
11 - ¼ teaspoon freshly ground black pepper

→ Garnish

12 - Reserved fennel fronds, chopped
13 - Extra orange zest
14 - Freshly ground black pepper

# Directions:

01 - Heat extra virgin olive oil in a large deep skillet over medium heat. Add sliced fennel, shallot, and smashed garlic; cook for 3 to 4 minutes until vegetables are just softened.
02 - Add orange slices, orange zest, bay leaf, dry white wine, and fish stock to the skillet. Bring to a gentle simmer over medium heat.
03 - Season cod fillets lightly with sea salt and freshly ground black pepper on both sides.
04 - Nestle seasoned cod fillets into the simmering poaching liquid in a single layer. Reduce heat to low, cover with lid, and gently poach for 8 to 10 minutes until fillets are opaque and flake easily with a fork.
05 - Using a slotted spatula, carefully transfer cod and fennel to serving plates. Spoon poaching liquid and orange slices over the top of each portion.
06 - Top each plate with chopped fennel fronds, extra orange zest, and a sprinkle of freshly ground black pepper. Serve immediately.

# Expert Advice:

01 -
  • Light and Nutritious: A high-protein meal that is naturally low in carbs, gluten-free, and dairy-free.
  • One-Pan Simplicity: The entire dish comes together in one skillet, making cleanup a breeze.
  • Sophisticated Flavors: The combination of orange zest, white wine, and fennel creates a restaurant-quality broth.
02 -
  • Low and Slow: Keep the heat on low once the fish is added; boiling the liquid can cause the delicate cod to become tough or fall apart.
  • Proper Tools: Use a wide skillet so the fillets aren't crowded, allowing the poaching liquid to circulate freely around each piece.
  • Check for Opaque Flesh: Use a fork to test the thickest part of the fillet; once it flakes easily and is no longer translucent, it's perfectly done.
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