Poached Cod With Fennel and Orange

Discover the light and aromatic flavors of the Mediterranean with this Poached Cod With Fennel and Orange. This dish utilizes a gentle cooking technique to ensure the fish remains incredibly tender while absorbing the bright citrus and anise notes of the poaching liquid, resulting in a healthy yet sophisticated main course.

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The combination of dry white wine and fresh orange zest creates a poaching liquid that is as fragrant as it is flavorful. By nesting the cod into a bed of softened fennel and citrus, you create a harmonious dish that is perfect for a light dinner any day of the week.

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
• Reserved fennel fronds, chopped (to serve)
• Extra orange zest (to serve)
• Freshly ground black pepper (to serve)

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. The anise-forward notes of Pernod complement the fennel beautifully.

Varianten und Anpassungen

You can easily substitute cod with other firm white fish such as halibut, haddock, or sea bass depending on availability and preference.

Serviervorschläge

This dish is excellent served with steamed potatoes or crusty bread to soak up every drop of the aromatic, citrus-infused broth.

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Poached Cod With Fennel and Orange is a testament to how simple ingredients can create a truly elegant meal. With its bright colors and light textures, it is sure to become a favorite in your healthy recipe rotation.

Recipe Questions & Answers

→ What makes cod ideal for poaching?

Cod's mild flavor and delicate, flaky texture make it perfect for poaching. The gentle cooking method keeps the fish moist and tender while allowing it to absorb the aromatic flavors of the poaching liquid without becoming dry or tough.

→ Can I use other types of fish?

Absolutely. Halibut, haddock, or sea bass work beautifully as substitutes. Choose firm, white-fleshed fish that can withstand gentle poaching without falling apart. Adjust cooking time slightly based on fillet thickness.

→ How do I know when the cod is done?

The cod is ready when it becomes opaque throughout and flakes easily with a fork. This typically takes 8-10 minutes of gentle poaching. Avoid overcooking, as the fish will continue to cook slightly after removing from the heat.

→ Can I prepare this dish ahead?

The poaching liquid can be prepared in advance and refrigerated. However, cod is best cooked just before serving for optimal texture. If needed, slightly undercook the fish and gently reheat in the poaching liquid before serving.

→ What should I serve alongside?

Crusty bread is perfect for soaking up the aromatic broth. Steamed potatoes, rice, or quinoa also work well. A simple green salad with lemon vinaigrette complements the bright flavors without overwhelming the delicate fish.

→ Can I use something other than wine?

Yes. Replace the white wine with additional fish or vegetable stock for a non-alcoholic version. A splash of lemon juice or white wine vinegar can provide similar acidity to balance the sweetness of the orange and fennel.