Save There's something about poaching fish that feels almost meditative—the gentle steam rising from a simmering pan, the kitchen filling with the scent of fennel and citrus. I discovered this dish on a gray afternoon when I had fresh cod and an orange sitting on my counter, and somehow that simple combination led to one of the brightest meals I'd made in months. It's become my go-to when I want something that tastes restaurant-quality but requires barely any fuss.
I made this for my sister who'd just moved to the city and was exhausted from unpacking boxes. She walked into my kitchen as the fennel was softening, and by the time the fish went into the pan, she'd completely relaxed. We ate it straight from shallow bowls, soaking up every bit of that fragrant broth with bread, and for the first time that week, she actually smiled without thinking about what else needed doing.
Ingredients
- Fresh cod fillets (4, about 150 g each): Look for fillets that are firm and pale, not translucent or mushy, and keep them cold until the very moment you cook them.
- Fennel bulb (1 large): Slice it thin so it softens quickly in the poaching liquid, and don't discard those fronds—they're your secret garnish that makes everything taste more intentional.
- Orange (1): Use a microplane for zesting so you get just the bright oils without the bitter white pith, and save those thin slices for the poaching liquid.
- Shallot and garlic: The shallot should be so thin it becomes almost translucent, and smashing the garlic releases its flavor into the broth without overpowering the delicate fish.
- Fish or vegetable stock (500 ml): Low-sodium is crucial here because the liquid reduces slightly and concentrates, so you don't want it getting too salty as it cooks.
- Dry white wine (120 ml): A crisp, unoaked wine works best—something you'd actually want to drink, because that flavor carries straight into your dish.
- Extra virgin olive oil (2 tbsp): This isn't just for cooking; it adds a silky richness to the poaching liquid that makes each spoonful feel luxurious.
- Bay leaf, salt, and pepper: The bay leaf perfumes everything without being obvious, while restraint with salt lets the fish and citrus shine.
Instructions
- Warm your aromatics:
- Heat the olive oil in a large, deep skillet over medium heat, then add the fennel, shallot, and garlic. You'll know they're ready when the kitchen smells sweet and the fennel starts to soften—about 3 to 4 minutes. Don't rush this; it builds the foundation for everything that comes next.
- Build the poaching liquid:
- Stir in the orange slices, orange zest, bay leaf, wine, and stock, then let it come to a gentle simmer. Watch for small bubbles breaking the surface rather than a rolling boil, because aggressive heat will cook the fish unevenly and make it tough.
- Prepare and nestle the cod:
- Season each fillet lightly with salt and pepper, then carefully lay them in the simmering liquid in a single layer. If they overlap, they'll cook at different rates, so give them space even if it means working in batches.
- Poach with patience:
- Lower the heat to medium-low, cover the pan, and let the fish poach for 8 to 10 minutes. The fillets are done when they're opaque throughout and flake easily with a fork—overcooking even by a minute turns them dry and sad.
- Plate with care:
- Using a slotted spatula, gently lift the cod and some fennel onto serving plates. This tool prevents the fish from falling apart and keeps you in control of what lands on each plate.
- Finish with brightness:
- Spoon some of the poaching liquid and a few orange slices over each fillet, then top with chopped fennel fronds, a sprinkle of orange zest, and a crack of black pepper. This final garnish is where the whole dish comes alive.
Save My neighbor tasted this once and started growing fennel in her garden the next spring, just so she could make it whenever she wanted. That's when I realized this dish had crossed from being something I cooked into something that mattered to people I care about.
Why This Poaching Method Works
Poaching isn't just a cooking technique—it's a way of treating delicate fish with respect. The low, gentle heat cooks the protein evenly without drying it out, while the aromatic liquid infuses the flesh with flavor rather than masking it. Every element in the pan has a job: the fennel and citrus brighten, the wine adds depth, and the herbs tie everything together. You're not fighting against the fish; you're coaxing its best self out.
What to Serve Alongside
This dish doesn't need much, but it does love company. Steamed new potatoes soak up the poaching liquid beautifully, turning something plain into something special. A piece of crusty bread works just as well if you're keeping things simple, and honestly, some of the best moments eating this meal have been when I'm just using bread to chase the last drops of broth around the bowl.
Making It Your Own
Once you understand the method, you can play with what you have on hand. Halibut, haddock, or sea bass swap in seamlessly for the cod, each bringing its own subtle personality to the dish. I've added fresh thyme sprigs, a splash of Pernod for anise depth, even thin slices of lemon when I didn't have an orange. The core idea stays the same: gentle heat, aromatic vegetables, bright citrus, and fish that's treated like the delicate thing it is.
- Fresh herbs like tarragon or dill work beautifully if you prefer something more delicate than thyme.
- Keep the poaching liquid gently simmering, never at a rolling boil, so the fish cooks through evenly.
- Taste the liquid before serving and adjust seasoning—it concentrates as it cooks, so you might need less salt than you think.
Save This is the kind of meal that feels like self-care, the kind where you finish eating and feel nourished rather than stuffed. Keep making it, and eventually someone you love will ask for the recipe, and you'll know you've created something worth passing on.
Recipe FAQs
- → What type of fish works best for poaching?
Firm, white fish like cod, halibut, haddock, or sea bass work beautifully for poaching. They hold their shape well while becoming tender and flaky. Cod is ideal here due to its mild flavor that lets the fennel and orange shine through.
- → Can I use something other than white wine?
Yes, you can substitute additional fish or vegetable stock for the white wine if preferred. For a different flavor profile, a splash of Pernod or pastis adds a lovely anise note that complements the fennel beautifully.
- → 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 become dry rather than tender and moist.
- → What sides pair well with this dish?
Steamed potatoes, crusty bread, or fluffy couscous are perfect for soaking up the aromatic poaching liquid. A simple green salad with lemon vinaigrette or roasted asparagus also complements the light Mediterranean flavors beautifully.
- → Can I make this ahead?
The poaching liquid can be prepared a day in advance and refrigerated. However, cod is best poached just before serving for optimal texture. If you must prep ahead, slightly undercook the fish and gently reheat in the warm liquid before serving.