Cod with Fennel and Orange

Cod with Fennel and OrangeRecipe
Photo: Romulo Yanes; Styling: Paige Hicks
This entrée cooks in 7 minutes, with very little cleanup. The bags we used (Ziploc) are dioxin-free and food-safe in the microwave.


Serves 2 (serving size: 1 fish fillet and about ½ cup fennel mixture)
Total time: 11 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 4 Minutes
Total: 11 Minutes

Nutritional Information

Calories 222
Fat 5.5 g
Satfat 1.8 g
Monofat 2.3 g
Polyfat 0.8 g
Protein 31.4 g
Carbohydrate 8.4 g
Fiber 2.3 g
Cholesterol 78 mg
Iron 1.2 mg
Sodium 596 mg
Calcium 71 mg


2 (6-ounce) cod fillets
1/2 teaspoon kosher salt
1 cup thinly sliced fennel bulb
2 tablespoons dry white wine
1 teaspoon unsalted butter
1/4 teaspoon crushed red pepper
4 thyme sprigs
4 orange rind strips
2 garlic cloves, thinly sliced
1/3 cup orange sections
2 teaspoons finely chopped fennel fronds
1 teaspoon extra-virgin olive oil


1. Sprinkle fish evenly with salt; place 1 fillet in each of 2 quart-sized microwavable zip-top plastic bags. Divide fennel and next 6 ingredients (through garlic) evenly between the 2 bags. Gently press out as much air as possible from bags; seal tightly.

2. Place bags on a microwave-safe plate. Microwave at POWER LEVEL 7 for 5 minutes or until desired degree of doneness. Cool 2 minutes. Remove fish and vegetable mixture from each bag onto each of 2 plates. Top fillets evenly with orange sections and fennel fronds; drizzle with oil.