Poached Cod With Fennel Orange (Printable)

Delicate cod fillets poached with fresh fennel, sweet orange, and aromatic herbs for a bright Mediterranean dish.

# 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 - 0.5 cup dry white wine
08 - 2 tablespoons extra virgin olive oil
09 - 1 bay leaf
10 - 0.5 teaspoon sea salt
11 - 0.25 teaspoon freshly ground black pepper

→ To Serve

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

# Directions:

01 - In a large deep skillet or wide saucepan, heat olive oil over medium heat. Add the sliced fennel, shallot, and garlic; cook for 3 to 4 minutes until just softened.
02 - Add the orange slices, orange zest, bay leaf, wine, and stock. Bring to a gentle simmer over medium heat.
03 - Season the cod fillets lightly with salt and pepper. Nestle them into the poaching liquid in a single layer.
04 - Reduce the heat to low. Cover and gently poach the cod for 8 to 10 minutes, or until the fillets are opaque and flake easily with a fork.
05 - Using a slotted spatula, carefully transfer the cod and fennel to serving plates. Spoon some poaching liquid and orange slices over the top.
06 - Garnish with chopped fennel fronds, extra orange zest, and a sprinkle of black pepper. Serve immediately.

# Expert Advice:

01 -
  • The whole thing comes together in under 40 minutes, which means weeknight dinner that doesn't feel rushed or compromised.
  • One pot means less cleanup, more time to actually enjoy the meal and conversation at the table.
  • The delicate poaching method keeps the fish tender and the flavors subtle but complex, never heavy.
02 -
  • Don't let the poaching liquid boil vigorously or the fish will become tough and separate; keep that heat low and patient.
  • Overcooking cod by even a minute transforms it from tender to dry, so set a timer and start checking at the 8-minute mark.
03 -
  • If your fish fillets are particularly thick, you can poach them for 12 minutes instead; the low heat means you have some wiggle room.
  • Orange zest scattered over the finished dish right before serving adds a brightness that wouldn't survive the cooking process.
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