Poached Cod With Fennel and Orange

This Poached Cod With Fennel and Orange is a vibrant Mediterranean dish that brings together delicate fish and aromatic citrus. Gently simmering skinless cod fillets with thinly sliced fennel and fresh orange creates a meal that is both light and satisfying, perfect for a healthy weeknight dinner or an elegant gathering.

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The beauty of this recipe lies in the gentle poaching method, which ensures the fish remains incredibly moist and flaky. By nesting the fillets into a fragrant poaching liquid of stock, wine, and aromatics, you infuse the cod with deep flavor while keeping the preparation simple and effortless.

Ingredients

• 4 (150 g each) fresh cod fillets, skinless
• 1 large fennel bulb, thinly sliced (fronds reserved for garnish)
• 1 orange, zested and thinly sliced
• 1 small shallot, thinly sliced
• 2 garlic cloves, smashed
• 500 ml (2 cups) low-sodium fish or vegetable stock
• 120 ml (½ cup) dry white wine
• 2 tbsp extra virgin olive oil
• 1 bay leaf
• ½ tsp sea salt
• ¼ tsp freshly ground black pepper

Instructions

Step 1

In a large, deep skillet or wide saucepan, heat olive oil over medium heat. Add the sliced fennel, shallot, and garlic; cook 3–4 minutes until just softened.

Step 2

Add the orange slices, orange zest, bay leaf, wine, and stock. Bring to a gentle simmer.

Step 3

Season the cod fillets lightly with salt and pepper. Nestle them into the poaching liquid in a single layer.

Step 4

Reduce the heat to low. Cover and gently poach the cod for 8–10 minutes, or until the fillets are opaque and flake easily with a fork.

Step 5

Using a slotted spatula, carefully transfer the cod and fennel to serving plates. Spoon some poaching liquid and orange slices over the top.

Step 6

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

Zusatztipps für die Zubereitung

For extra flavor, add a few fresh thyme sprigs or a splash of Pernod to the poaching liquid. Ensure the liquid remains at a very gentle simmer; boiling the liquid can cause the delicate fish to become tough or break apart.

Varianten und Anpassungen

You can easily substitute the cod with other firm white fish such as halibut, haddock, or sea bass. If you are avoiding alcohol, replace the white wine with additional stock and a squeeze of fresh lemon juice to maintain the acidity.

Serviervorschläge

This dish is excellent served with steamed potatoes or crusty bread to soak up the aromatic citrus broth. For a complete Mediterranean meal, serve it alongside a crisp green salad or roasted seasonal vegetables.

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Enjoy this elegant Poached Cod With Fennel and Orange, a dish that proves healthy eating can be incredibly flavorful. With its bright citrus notes and tender texture, it is sure to become a favorite in your healthy recipe rotation.

Recipe FAQs

→ What other fish work well for poaching?

Halibut, haddock, and sea bass make excellent substitutes for cod. These firm white fish hold their shape well during gentle poaching and absorb the aromatic flavors beautifully. Choose fillets of similar thickness for even cooking.

→ Can I make this dairy-free?

Absolutely! This dish is naturally dairy-free, using only olive oil, stock, and wine for the poaching liquid. No cream or butter is needed—the silky broth and olive oil create plenty of richness on their own.

→ 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 over low heat. Avoid overcooking, as the fish will continue to cook slightly after being removed from the liquid.

→ What sides pair well with this dish?

Steamed potatoes, crusty bread, or fluffy couscous are perfect for soaking up the aromatic broth. A simple green salad with lemon vinaigrette or roasted asparagus complements the light flavors beautifully.

→ Can I prepare this ahead of time?

The poaching liquid can be prepared up to a day in advance and refrigerated. Reheat gently before adding the fresh cod fillets. However, for best texture and flavor, cook the fish just before serving.

→ What wine works best for poaching?

A dry white wine like Sauvignon Blanc, Pinot Grigio, or dry vermouth adds subtle acidity and depth. Avoid sweet wines, as they'll overpower the delicate fennel and orange flavors.