Poached Cod With Fennel and Orange

Experience the light, clean flavors of the Mediterranean with this Poached Cod With Fennel and Orange. This dish features delicate, skinless cod fillets simmered in a fragrant broth of white wine, orange, and fresh fennel, creating a meal that is both healthy and deeply satisfying. Perfect for a quick weeknight dinner or an elegant weekend meal, it highlights the natural sweetness of fresh seafood.

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Poaching is a gentle cooking technique that ensures the fish remains moist and tender while absorbing the bright citrus and herb notes of the liquid. By building a flavor base with sautéed shallots, garlic, and fennel before adding the stock and wine, you create a poaching liquid that doubles as a sophisticated, light sauce for the final presentation.

Ingredients

• Fish & Aromatics
• 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
• Poaching Liquid
• 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
• To Serve
• Reserved fennel fronds, chopped
• Extra orange zest
• 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 depth of flavor, consider adding a few fresh thyme sprigs or a splash of Pernod to the poaching liquid during the simmering stage. Using high-quality low-sodium stock allows you to control the salt levels perfectly.

Varianten und Anpassungen

While cod is excellent for this dish, you can easily substitute it with other firm white fish such as halibut, haddock, or sea bass depending on availability at your local fishmonger.

Serviervorschläge

This poached cod is excellent served with steamed potatoes or a slice of warm, crusty bread, which is perfect for soaking up the aromatic broth and citrus juices.

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At 235 calories and 32 grams of protein per serving, this Poached Cod With Fennel and Orange is a balanced and nutritious main course. It beautifully demonstrates how simple, fresh ingredients like citrus and aromatics can transform a humble fillet of fish into a stunning and healthy meal.

Recipe FAQs

→ What type of fish works best for poaching?

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

→ Can I make this dish without wine?

Yes, simply replace the white wine with additional fish or vegetable stock. The dish will still be delicious, though you may want to add a splash of lemon juice or a few extra herbs to maintain brightness in the poaching liquid.

→ How do I know when the cod is fully cooked?

The cod is done when it turns opaque throughout and flakes easily with a fork. This typically takes 8-10 minutes of gentle poaching. Avoid overcooking, as the fish will become dry and less tender.

→ What sides pair well with this poached cod?

Steamed potatoes, crusty bread for soaking up the aromatic broth, or a simple green salad with lemon vinaigrette complement this dish beautifully. Roasted vegetables like asparagus or zucchini also work well.

→ Can I prepare this dish in advance?

While best served immediately, you can prepare the poaching liquid and vegetables ahead of time. Reheat gently before adding the fresh cod fillets to poach. This ensures perfectly cooked fish without reheating leftovers.

→ How can I add more depth to the flavor?

Add fresh thyme sprigs, a splash of Pernod or other anise-flavored spirit, or a pinch of saffron to the poaching liquid. These enhancements complement the fennel and orange beautifully while adding sophisticated layers.