Cod with Fennel and Orange

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Photo: Romulo Yanes; Styling: Paige Hicks
Hands-on Time
4 Mins
Total Time
11 Mins
Yield
Serves 2 (serving size: 1 fish fillet and about ½ cup fennel mixture)
Robin Bashinsky
May 2013
RECIPE BY Cooking Light

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

Ingredients

  • 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

Nutritional Information

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

How to Make It

Step 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.

Step 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.

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