Poached Cod With Fennel Orange (Printable)

Delicate cod fillets poached with fresh fennel, sweet orange, and aromatic 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

→ For Serving

12 - Reserved fennel fronds, chopped
13 - Extra orange zest
14 - Freshly ground black pepper

# Step-by-Step Guide:

01 - Heat olive oil in a large deep skillet over medium heat. Add sliced fennel, shallot, and garlic; cook 3–4 minutes until just softened.
02 - Add orange slices, orange zest, bay leaf, wine, and stock to the skillet. Bring to a gentle simmer.
03 - Season cod fillets lightly with salt and pepper. Nestle fillets into the poaching liquid in a single layer.
04 - Reduce heat to low. Cover and gently poach the cod for 8–10 minutes until fillets are opaque and flake easily with a fork.
05 - Using a slotted spatula, carefully transfer 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 black pepper. Serve immediately.

# Expert Tips:

01 -
  • The whole thing comes together in under 40 minutes, yet tastes like you've been simmering it all day.
  • It's naturally gluten-free and dairy-free without tasting like it's missing anything.
  • The poaching liquid transforms into a silky sauce that makes even simple sides taste restaurant-worthy.
02 -
  • The moment your fish turns opaque is when you stop cooking it, not when you keep going—I learned this the hard way with overcooked, rubbery fillets before I understood that carryover cooking is minimal in poaching.
  • Don't skip patting the fish dry before seasoning; any excess moisture prevents the gentle seasoning from adhering properly.
  • If your poaching liquid ever boils hard, your fish will shatter into pieces, so watch the heat and adjust it down if needed.
03 -
  • A slotted spatula with a slight angle makes transferring the delicate fish infinitely easier than a flat one.
  • If you're cooking for guests, prep all your ingredients ahead of time so you can stand at the stove for just 25 minutes and feel completely in control.
  • The poaching liquid is liquid gold—save any extra to use as a light broth for risotto or to poach vegetables the next day.
Go Back