Poached Cod With Fennel and Orange (Printable)

Tender cod fillets poached in aromatic fennel and orange broth for a light Mediterranean dish.

# 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

→ To Serve

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

# How-To:

01 - Heat olive oil in a large deep skillet over medium heat. Add sliced fennel, shallot, and smashed garlic; cook for 3-4 minutes until softened.
02 - Add orange slices, orange zest, bay leaf, white wine, and stock to the skillet. Bring to a gentle simmer.
03 - Season cod fillets lightly with salt and pepper. Nestle them into the poaching liquid in a single layer.
04 - Reduce heat to low, cover, and gently poach for 8-10 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.
06 - Top with chopped fennel fronds, extra orange zest, and black pepper. Serve immediately.

# Expert Advice:

01 -
  • The gentle poaching technique ensures the cod remains incredibly moist and flakes perfectly every time.
  • Bright citrus and aromatic fennel create a sophisticated flavor profile with minimal effort.
  • This recipe is naturally gluten-free and low-carb, making it a healthy choice for a quick weeknight dinner.
02 -
  • Keep the poaching liquid at a very low simmer; boiling the fish can cause it to become tough or break apart.
  • Use a wide enough pan so that the fillets sit in a single layer, ensuring even cooking.
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