Poached Cod With Fennel and Orange (Printable Version)

Delicate cod poached with fennel, orange, and herbs in aromatic white wine broth

# 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
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 - Heat olive oil in a large deep skillet over medium heat. Add sliced fennel, shallot, and garlic; cook for 3-4 minutes until softened.
02 - Add orange slices, orange zest, bay leaf, white wine, and stock. 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 the cod 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 each portion.
06 - Garnish with chopped fennel fronds, extra orange zest, and freshly ground black pepper. Serve immediately.

# Expert Advice:

01 -
  • The gentle poaching method ensures the fish stays incredibly moist and tender every time.
  • It is naturally gluten-free, dairy-free, and low-carb, making it a healthy choice for any day of the week.
  • The combination of fresh fennel and orange creates a sophisticated flavor profile with very little effort.
02 -
  • Use a wide skillet so the cod fillets can sit in a single layer without overlapping for even cooking.
  • Reserve the brightest green fennel fronds for the garnish to add a fresh pop of color and flavor.
  • Don't skip the orange zest at the end; it provides a final hit of citrus aroma that elevates the dish.
Go Back