Poached Cod With Fennel and Orange (Printable)

Delicate cod poached with fresh fennel and sweet orange in aromatic broth for a light, flavorful Mediterranean dish ready in 35 minutes.

# 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

# How To Make It:

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 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 cod 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.
06 - Garnish with chopped fennel fronds, extra orange zest, and a sprinkle of black pepper. Serve immediately.

# Helpful Tips:

01 -
  • The whole meal comes together in 35 minutes, yet it feels like you've spent hours on it.
  • One pan means minimal cleanup, but the flavors are layered and deeply satisfying.
  • It's naturally gluten-free and dairy-free, so no one feels left out at the table.
02 -
  • The moment you see the cod turn opaque is the moment to stop—it keeps cooking even after you remove it from heat, so pulling it a half-minute early is better than pulling it a half-second late.
  • Don't skip zesting the orange fresh; bottled zest tastes dull and bitter, and the real thing makes such a difference you'll wonder why you ever tried the shortcut.
03 -
  • Bring your fish to room temperature 5 minutes before cooking so it poaches evenly from edge to center without the outside overcooking.
  • Save the poaching liquid after dinner—it freezes beautifully and becomes the secret weapon for cooking rice or as the base for a light seafood soup.
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