Poached Cod With Fennel and Orange

My neighbor stopped by one afternoon with a bunch of fennel from her garden, and I had no idea what to do with it until she mentioned poaching fish. That conversation changed how I think about weeknight dinners—suddenly, something that sounded fancy and complicated became this gentle, almost meditative way to cook. The first time I made this, the smell of orange and fennel steaming together reminded me why I loved cooking in the first place.

I made this for my sister when she was visiting, and she kept asking if I'd added butter or cream because the fish tasted so rich and luxurious. When I told her it was just wine, stock, and the magic of gentle heat, she actually laughed and asked me to write it down before she left. That moment made me realize this dish has a way of surprising people in the best way.

Ingredients

• Fresh cod fillets (4, about 150 g each): Look for fillets that are bright white and smell ocean-fresh; they poach beautifully and stay delicate if you don't overcook them.
• Fennel bulb (1 large, thinly sliced): The slices cook down into something almost caramelized and sweet, and those feathery fronds are pure garnish gold.
• Orange (1, zested and sliced): The zest brightens everything, while the slices infuse the poaching liquid with subtle citrus that makes the fish sing.
• Shallot (1 small, thinly sliced): Use a sharp knife here—thin slices melt into the broth and add depth without overpowering.
• Garlic cloves (2, smashed): Smashing them releases their flavor better than mincing, and they soften completely in the gentle heat.
• Low-sodium fish or vegetable stock (500 ml): This is your foundation; use something you'd actually taste on its own, not a salty shortcut.
• Dry white wine (120 ml): A crisp, unoaked wine works best; avoid anything too heavy or oaky.
• Extra virgin olive oil (2 tbsp): Good oil matters here because it's part of the final flavor profile, not just cooking medium.
• Bay leaf, sea salt, and black pepper: These are your quiet backbone—don't skip them or rush through seasoning.

Instructions

Build your aromatic base:

Heat the olive oil in a large skillet over medium heat until it shimmers just slightly. Add the sliced fennel, shallot, and smashed garlic, stirring gently for 3 to 4 minutes until they soften and smell incredible—this is where the magic starts.

Create the poaching liquid:

Add the orange slices, zest, bay leaf, wine, and stock. Let it come to a gentle simmer; you want little bubbles breaking the surface, not a rolling boil. This is a tender dish, so treat the heat with respect.

Season and nestle the fish:

Pat the cod fillets dry with a paper towel, then sprinkle them lightly with salt and pepper on both sides. Carefully lay them in a single layer in the simmering liquid, nestling them among the fennel and orange slices.

Poach with patience:

Reduce the heat to low, cover the skillet, and let the fish poach undisturbed for 8 to 10 minutes. You'll know it's done when the flesh is opaque and flakes easily with a fork—there's no need to poke and fuss; one gentle check near the end is enough.

Plate with care:

Using a slotted spatula, transfer the cod and fennel to warm serving plates, working gently so the fish doesn't break apart. Spoon some of that precious poaching liquid and a few orange slices over the top.

Finish with brightness:

Scatter the reserved fennel fronds over each plate, add a pinch of extra orange zest, and a crack of fresh black pepper. Serve immediately while everything is warm and the aromas are still dancing.

Pin It

There's something about serving fish this way that makes people slow down and actually taste their food instead of just eating. It became our favorite thing to make on nights when we wanted to feel a little more intentional about dinner.

The Poetry of Poaching

Poaching is honestly one of the gentlest cooking techniques, and once you realize that, it stops feeling fussy and starts feeling like self-care for your dinner. The low, steady heat keeps the fish tender and actually locks in moisture instead of cooking it out, which is why this method feels so different from pan-searing or baking. It's the kind of cooking that teaches you to listen—the sound of a gentle simmer, the smell of aromatics releasing into steam, the way the fish transforms from translucent to opaque.

Fennel: A Secret Weapon

Before I made this recipe regularly, I honestly didn't know what to do with fennel besides look at it in the market and walk past. But cooked gently like this, it becomes almost licorice-sweet and impossibly tender, completely different from raw fennel's sharp bite. It's one of those ingredients that deserves more attention, and this dish is a perfect introduction if you're hesitant about it.

Making It Your Own

The beauty of this recipe is how easily it bends to what you have on hand or what you're craving. Once you understand the method—aromatics, liquid, gentle heat, fish—you can play with variations without losing the soul of the dish. I've added fresh thyme sprigs when I had them, splashed in a bit of Pernod for an herbaceous twist, and even substituted the cod with halibut or sea bass depending on what looked best at the market.

• Serve it with crusty bread to soak up the aromatic broth, or alongside steamed potatoes for something heartier.
• Add fresh thyme sprigs or a splash of Pernod to the poaching liquid if you want extra depth and that classic French seafood flavor.
• Try swapping the cod for halibut, haddock, or sea bass—any mild, flaky white fish works beautifully with this method.

Pin It

This dish reminds me that the best meals don't have to be complicated or require a long list of fancy ingredients. Sometimes it's just about respecting good fish, a few fresh aromatics, and the patience to let them cook gently together.

Recipe FAQs

→ What type of fish works best for poaching?

White fish with mild flavor and firm texture like cod, halibut, haddock, or sea bass work beautifully. These varieties hold their shape during gentle poaching while absorbing the aromatic flavors of the broth.

→ Can I prepare this dish ahead of time?

While best served fresh, you can prepare the poaching liquid and vegetables up to 4 hours ahead. Reheat gently before adding the cod. The fish cooks quickly and should be poached just before serving for optimal texture.

→ What sides pair well with this poached cod?

Steamed potatoes, crusty bread, or fluffy rice perfectly complement the aromatic broth. A simple green salad with lemon vinaigrette or roasted asparagus also balances the delicate flavors beautifully.

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

The cod is done when it becomes opaque and flakes easily with a fork. This typically takes 8-10 minutes over low heat. Avoid overcooking as the fish will become dry and lose its delicate texture.

→ Can I use something other than white wine?

Yes, you can substitute additional stock, vermouth, or even water with extra lemon juice. For an authentic Mediterranean touch, a splash of Pernod or pastis adds wonderful depth to the poaching liquid.