Poached Cod With Fennel Orange

Poached cod with fennel and orange is a delicate and vibrant Mediterranean dish that brings together fresh, light flavors in a simple yet elegant preparation. By gently simmering the fish in an aromatic broth of stock, wine, and citrus, you create a main course that is as healthy as it is delicious, making it a perfect choice for those seeking a bright and flavorful seafood meal.

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The beauty of this recipe lies in the gentle poaching technique, which ensures the cod remains moist and tender while absorbing the nuanced scents of the bay leaf, garlic, and shallots. It is a true celebration of Mediterranean ingredients that transforms simple fish fillets into a gourmet experience.

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 flavor, add a few fresh thyme sprigs or a splash of Pernod to the poaching liquid. Ensure the liquid stays at a gentle simmer rather than a boil to maintain the delicate texture of the fish.

Varianten und Anpassungen

You can easily substitute cod with other firm white fish such as halibut, haddock, or sea bass as desired. If using store-bought stock or wine, remember to check for hidden allergens like gluten or sulfites.

Serviervorschläge

This dish is excellent served with steamed potatoes or crusty bread to soak up the aromatic broth. It makes for a complete and balanced Mediterranean meal.

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With its vibrant colors and refined flavors, this Poached Cod with Fennel and Orange is a testament to how simple ingredients can create a truly stunning dish. Enjoy this healthy, aromatic main course immediately while it's fresh and fragrant.

Recipe FAQs

→ What makes poaching cod different from other cooking methods?

Poaching cod in liquid keeps the fish exceptionally moist and tender. Unlike pan-searing or baking, the gentle heat prevents the fish from drying out and infuses it with the flavors of the poaching broth.

→ Can I use frozen cod fillets for this dish?

Yes, frozen cod works well. Thaw completely in the refrigerator before cooking and pat dry with paper towels to remove excess moisture, which helps the fish absorb the poaching liquid flavors better.

→ What white wine works best for poaching?

Dry, crisp whites like Sauvignon Blanc, Pinot Grigio, or a dry French Rosé work beautifully. Avoid overly oaky wines as they can overpower the delicate fennel and orange flavors.

→ 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. The internal temperature should reach 145°F (63°C). Be careful not to overcook, as the fish will continue cooking slightly off the heat.

→ What sides pair well with this Mediterranean cod?

Steamed potatoes, crusty bread for soaking up the broth, or a simple arugula salad with lemon vinaigrette complement the light flavors beautifully. Roasted asparagus or green beans also work wonderfully.

→ Can I prepare the poaching liquid in advance?

You can slice the fennel, orange, and shallots ahead of time and store them in the refrigerator. However, for the freshest flavor, it's best to simmer the poaching liquid just before cooking the fish.