Save This Poached Cod with Fennel and Orange is a refined yet simple Mediterranean dish that brings bright, clean flavors to your dinner table. By gently simmering delicate white fish in an aromatic broth of citrus, anise-scented fennel, and dry white wine, you create a meal that is both healthy and deeply satisfying. This recipe is perfect for those seeking a light, gluten-free, and dairy-free main course that feels like a restaurant-quality experience.
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The key to this dish is the poaching technique, which ensures the cod remains incredibly moist and tender. As the fennel and shallots soften, they infuse the poaching liquid with a savory depth that perfectly complements the vibrant acidity of the orange slices. Each bite offers a harmonious blend of textures and aromas that highlight the freshness of the ingredients.
Ingredients
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- 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
- Additional chopped fennel fronds and orange zest for serving
Instructions
- 1. Sauté Aromatics
- 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.
- 2. Prepare Broth
- Add the orange slices, orange zest, bay leaf, wine, and stock. Bring the mixture to a gentle simmer.
- 3. Prep Fish
- Season the cod fillets lightly with salt and pepper. Nestle them into the simmering poaching liquid in a single layer.
- 4. Poach
- 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.
- 5. Plate
- Using a slotted spatula, carefully transfer the cod and fennel to serving plates. Spoon some of the poaching liquid and orange slices over the top.
- 6. Garnish
- Garnish with the reserved chopped fennel fronds, extra orange zest, and a sprinkle of black pepper. Serve immediately.
Zusatztipps für die Zubereitung
For an extra layer of complexity, consider adding a few fresh thyme sprigs or a small splash of Pernod to the poaching liquid. It is essential to keep the heat on low once the fish is added; a gentle poach prevents the delicate cod from becoming tough or breaking apart.
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Varianten und Anpassungen
This poaching method works beautifully with other firm white fish. You can substitute the cod with halibut, haddock, or sea bass depending on what is fresh at your market. If you prefer to cook without alcohol, simply replace the white wine with an equal amount of additional stock and a squeeze of fresh lemon juice.
Serviervorschläge
Serve this dish with steamed baby potatoes or a piece of warm, crusty bread to ensure you can enjoy every drop of the aromatic broth. A side of lightly sautéed greens or a crisp seasonal salad also pairs wonderfully with the citrus notes of the fish.
Save Mastering the art of poaching allows you to create incredibly flavorful meals with very little added fat. This Poached Cod with Fennel and Orange is a testament to how simple, high-quality ingredients can come together to create a stunning and healthful dinner.
Recipe Questions & Answers
- → What is the best way to tell when the cod is done poaching?
The cod is ready when the fillets turn opaque throughout and flake easily when gently pressed with a fork. This typically takes 8–10 minutes over low heat. Avoid overcooking, as the cod will become dry and less delicate.
- → Can I prepare this dish ahead of time?
While cod tastes best freshly poached, you can prepare the poaching liquid and sauté the fennel and aromatics up to a day in advance. Store them refrigerated, then reheat gently before adding the fresh cod fillets to finish the dish.
- → What other fish work well for this preparation?
Halibut, sea bass, haddock, or even salmon fillets work beautifully with this fennel and orange poaching method. Adjust the cooking time slightly depending on the thickness of the fillets—thicker cuts may need a few extra minutes.
- → Can I omit the white wine from the poaching liquid?
Yes, replace the white wine with additional fish or vegetable stock. The dish will still be flavorful, though you may want to add a splash of lemon juice or extra orange zest to maintain the bright acidity that wine provides.
- → What should I serve alongside poached cod?
Crusty bread is ideal for soaking up the aromatic broth. Steamed potatoes, rice, or orzo also pair well. A simple green salad with citrus vinaigrette complements the bright flavors without overwhelming the delicate fish.
- → How can I add more depth to the poaching liquid?
Fresh thyme sprigs, a pinch of saffron, or a splash of Pernod or pastis will enhance the aromatic quality. A small piece of lemon or additional herbs like parsley or dill can also layer in more complexity.
