Steamed Cod With Fennel and Oranges

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steamed-cod-with-fennel-andDo you eat fish at your house? We tend to eat fish a couple nights a week. Not so much for any health benefits, but because we like it. Yes, The Kid prefers her fish in stick form but she’s also perfectly happy eating it in other ways. Maybe it’s because we’re originally from the East Coast that we’re seafood people.

Funny side story. The day we were unpacking in Texas, there was a contractor here installing the alarm system. He was pure down home Texan with the intense twang, boots, skoal ring and all. When he found out we were from Maryland and liked seafood, he recommended The Red Lobster for the best seafood in town. Not just Red Lobster but THE Red Lobster.

And not to slam the restaurant in any way, but anyone who knows seafood 1) knows that when you are landlocked in Texas you can’t expect high quality seafood and 2) chain restaurants probably don’t often have the best of seafood regardless. They just hide the fact with a lot of sauces, salt and butter. Or more likely, you go there for those heavenly cheddar garlic biscuits and don’t even worry about the entrée. 😉

Lately I’ve been reaching for cod when choosing my seafood. Salmon is great but since it’s higher in fat, I cut back on it to shave a few calories off where I can during contest prep. Tilapia is another white fish that would work in this recipe but cod has more of a flavor to it in my opinion. You could also go with flounder or sole if you’re in the store trying to choose.

This recipe was quick and easy since the fish is steamed in the microwave. You don’t even heat up your house so it’s perfect for hot summers when you don’t feel like cooking. I tried to get fancy and garnish the plate with frilly fennel fronds. The Kid promptly picked the pretty little ruffle off the top and turned up her nose at it. So if you’re pleasing the smaller crowd, don’t bother with fancy.

Steamed Cod With Fennel and Oranges

  • 4 – 4 oz cod fillets
  • Salt and pepper, optional
  • 1 cup thinly sliced fennel bulb
  • 2 tsp minced garlic
  • 4 sprigs of fresh thyme
  • 2 Tbsp dry white wine
  • 1/4 tsp crushed red pepper
  • 1 orange, divided
  • Fennel fronds, optional

Salt and pepper both sides of the cod fillets if desired and place them in a microwave safe dish that has a lid. Top with the sliced fennel, garlic, thyme, wine and pepper. Peel the orange and cut 4 thin strips from the rind and add to the dish. Cover and microwave at 70% power for approximately 5 minutes. The fish should be cooked through and flake with a fork when done.

Divide evenly on a plate and top with the orange slices and garnish with the fennel fronds. Makes 4 servings at approximately 200 calories each.

Told you it was simple. The hardest part is peeling the orange… or picking the fancy fronds off. 😉


  1. The recipe looks good.
    On your funny story – being from TX, I used to be just like the guy who directed you to the Red Lobster. Then, I moved to AL for grad school – I asked someone there where to eat good mexican food – they sent me to Taco Bell!!!
    Funny how different people have different ideas of what is good and what is just a substitute!!!

    • Adrianne says

      Too funny about Taco Bell. I guess “real” food is definitely regional. I still laugh every time I think of that moment. Makes for good memories. 🙂

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