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Photo: Romulo Yanes; Styling: Paige Hicks Photo by: Photo: Romulo Yanes; Styling: Paige Hicks

Cod with Fennel and Orange

This entrée cooks in 7 minutes, with very little cleanup. The bags we used (Ziploc) are dioxin-free and food-safe in the microwave.

Cooking Light MAY 2013

  • Yield: Serves 2 (serving size: 1 fish fillet and about ½ cup fennel mixture)
  • Hands-on: 4 Minutes
  • Total: 11 Minutes


  • 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.

Nutritional Information

Amount per serving
  • Calories: 222
  • Fat: 5.5g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 0.8g
  • Protein: 31.4g
  • Carbohydrate: 8.4g
  • Fiber: 2.3g
  • Cholesterol: 78mg
  • Iron: 1.2mg
  • Sodium: 596mg
  • Calcium: 71mg

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Cod with Fennel and Orange Recipe