Poached Cod With Fennel Orange (Printable)

Tender cod fillets poached with fennel and orange for a bright, healthy Mediterranean dish ready in 35 minutes.

# What You'll 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

# How-To Steps:

01 - Heat olive oil in a large deep skillet over medium heat. Add sliced fennel, shallot, and garlic; cook for 3 to 4 minutes until just 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 the skillet, and gently poach the cod for 8 to 10 minutes until fillets are opaque and flake easily with a fork.
05 - Using a slotted spatula, carefully transfer the cod and fennel to serving plates. Spoon poaching liquid and orange slices over the top.
06 - Garnish with chopped fennel fronds, extra orange zest, and black pepper. Serve immediately.

# Expert Tips:

01 -
  • The poaching liquid does all the heavy lifting, keeping the fish moist while infusing it with subtle Mediterranean flavors.
  • It's naturally gluten-free and dairy-free, so you're not sacrificing taste for dietary choices.
  • Fennel transforms from something intimidating into a silky, aromatic bed that your guests will actually want to eat.
02 -
  • Don't let the poaching liquid boil or the cod will toughen instantly; a barely-there simmer is the entire secret to success.
  • The orange zest added at the very end, fresh from the microplane, tastes brighter than anything stirred in earlier, so save some for garnish.
03 -
  • Pat the cod fillets completely dry before seasoning them; any moisture on the surface will steam away and leave the fish drier than it should be.
  • If you can't find fresh fennel or want to save time, thinly sliced celery mixed with a tiny pinch of crushed fennel seeds isn't a perfect substitute, but it works in a pinch.
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