Poached Cod With Fennel Orange (Print Version)

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

# 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 - 1/2 cup dry white wine
08 - 2 tablespoons extra virgin olive oil
09 - 1 bay leaf
10 - 1/2 teaspoon sea salt
11 - 1/4 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 or wide saucepan over medium heat. Add sliced fennel, shallot, and garlic; cook for 3-4 minutes until just softened.
02 - Add orange slices, orange zest, bay leaf, white wine, and stock to the skillet. Bring to a gentle simmer over medium heat.
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 the cod for 8-10 minutes 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 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.

# Additional Tips::

01 -
  • The fish cooks so gently that it stays impossibly tender, not dry like overcooked cod can be.
  • That poaching liquid becomes a silky, aromatic broth that makes you want to soak bread in it.
  • It feels elegant enough for guests but takes less time than ordering takeout.
02 -
  • Don't let that poaching liquid boil aggressively or the cod will seize up and become tough and rubbery instead of tender.
  • The fennel continues to soften as it sits in the hot liquid, so pull it off the heat just when you think it might need another minute.
03 -
  • Use a slotted spatula instead of a regular one so you can transfer the fish without breaking it apart under its own weight.
  • If your fillets are thicker than usual, give them an extra 2 to 3 minutes, but check for doneness by pressing gently with your fork rather than guessing by time alone.
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