Poached Cod With Fennel Orange

There's something almost meditative about watching a piece of fish turn from translucent to opaque in gently simmering liquid, especially when that liquid smells like citrus and fennel. I discovered poached cod on a gray afternoon when I had exactly twenty minutes and four beautiful fillets that needed rescuing from the back of my freezer. What started as a practical dinner became something I now make whenever I want to feel like I'm eating by the Mediterranean, even if I'm nowhere near it.

I made this for my neighbor one evening when she brought over fresh fennel from her garden and mentioned she'd never cooked fish at home before. Watching her plate it up and taste it, then immediately ask for the recipe, reminded me that the simplest meals often impress the most. She's made it four times since, which tells me everything about how forgiving and rewarding this dish really is.

Ingredients

• Fresh cod fillets, skinless (4 fillets, about 150g each): Look for fillets that are firm and smell like ocean, not fish market. They should be roughly the same thickness so they cook evenly.
• Large fennel bulb: That anise-like sweetness mellows as it simmers, creating an almost creamy texture at the core. Don't throw away those feathery fronds at the top, you'll need them for garnish.
• Orange, zested and sliced: The zest gives concentrated flavor while the slices infuse the broth with brightness. Use an orange that feels heavy for its size, which means it's juicier.
• Shallot and garlic: These soften into the background, adding subtle depth without overpowering the delicate fish.
• Low-sodium fish or vegetable stock (500 ml): The low sodium matters because you're seasoning as you go and don't want surprise saltiness at the end.
• Dry white wine (120 ml): A crisp, unoaked white works best, something you'd actually drink. The acidity balances the richness of the fish and fennel.
• Extra virgin olive oil (2 tbsp): This is what carries the flavor, so don't skimp on quality here.
• Bay leaf, sea salt, and black pepper: Bay leaf adds a subtle herbal note that ties everything together.

Instructions

Build your aromatic base:

Heat olive oil in a large, deep skillet over medium heat until it shimmers slightly. Add the sliced fennel, shallot, and smashed garlic cloves, stirring occasionally for 3 to 4 minutes until the fennel just begins to soften at the edges. You're not trying to caramelize anything here, just wake up those aromatics.

Create the poaching liquid:

Add the orange slices, orange zest, bay leaf, white wine, and stock, stirring gently. Let everything come to a gentle simmer, which should take about 2 minutes, and you'll know it's ready when you see small bubbles lazily breaking the surface.

Season and nestle the cod:

Pat the cod fillets dry with a paper towel, then season each one lightly on both sides with sea salt and black pepper. Carefully lay them into the simmering liquid in a single layer, nestling them among the fennel and orange slices so they're mostly submerged.

Poach gently until tender:

Reduce the heat to low, cover the skillet with a lid, and let it cook undisturbed for 8 to 10 minutes. The fish is done when the flesh is opaque throughout and flakes easily with a gentle nudge of a fork, but before it becomes dry or stringy.

Plate with care:

Using a slotted spatula, carefully transfer each cod fillet and some of the poached fennel to warmed serving plates. Spoon a generous amount of the aromatic poaching liquid and a few orange slices over the top of each portion.

Finish and serve:

Sprinkle each plate with chopped fennel fronds, a pinch of extra orange zest, and a crack of freshly ground black pepper. Serve immediately while everything is still warm and the flavors are at their brightest.

Pin it

This dish became my go-to when I realized fish didn't need to be complicated to be memorable. There's something about serving a whole plate of bright, fragrant food that makes people slow down and actually taste what they're eating.

Why This Poaching Method Works

Poaching is the gentlest way to cook delicate fish because the low, moist heat never damages the delicate protein structure. The liquid essentially cooks the cod from all sides at once, so you don't get that overcooked exterior and undercooked center that can happen with pan-searing. Plus, you end up with an incredible flavored broth that's part of the dish itself.

The Fennel and Orange Pairing

Fennel and citrus are a classic combination in Mediterranean cooking, and there's a reason they show up together so often. The fennel's subtle anise notes actually complement the fish's delicate flavor in a way that bolder vegetables might overshadow, while the orange zest cuts through any richness and adds brightness. Together, they create a flavor profile that feels both simple and sophisticated.

How to Make It Your Own

This recipe is forgiving enough to bend to what you have in your kitchen and what you're craving. If you love herbs, add a few sprigs of fresh thyme or dill directly to the poaching liquid. If you want to push the anise flavor further, a splash of Pernod or pastis adds a sophisticated depth that catches people off guard in the best way. The base recipe works beautifully as is, but these small additions transform it into something that feels personally yours.

• Halibut, haddock, or sea bass work just as well as cod and cook in the same timeframe.
• Serve with crusty bread, steamed potatoes, or soft rice to soak up every last drop of that broth.
• Make the poaching liquid up to 2 hours ahead and reheat gently just before adding the fish.

Pin it

This is the kind of meal that makes weeknight cooking feel less like a chore and more like something worth slowing down for. Serve it with someone you like, maybe with a glass of that same white wine, and you've got something special.

Frequently Asked Questions

→ What fish works best for poaching?

White, firm-fleshed fish like cod, halibut, haddock, or sea bass work beautifully for poaching. These varieties hold their shape well in the hot liquid and absorb the aromatic flavors without becoming mushy or falling apart.

→ How do I know when the cod is done?

The cod is ready when it turns opaque and flakes easily with a fork. This typically takes 8-10 minutes of gentle poaching over low heat. Avoid overcooking, as the fish will become dry and lose its delicate texture.

→ Can I make this dish dairy-free?

Yes, this dish is naturally dairy-free, gluten-free, and low-carb. The poaching liquid relies on fish stock and white wine for flavor rather than cream or butter, making it suitable for various dietary preferences.

→ What sides pair well with poached cod?

Steamed potatoes, crusty bread, or light rice dishes work wonderfully to soak up the aromatic broth. A simple green salad with citrus vinaigrette complements the bright flavors without overwhelming the delicate fish.

→ Can I prepare this in advance?

While best served immediately, you can prepare the poaching liquid and slice the vegetables ahead of time. The final poaching step takes just 10 minutes, making it easy to finish the dish right before serving for optimal texture and flavor.