Seared Cod with Fennel Slaw highlights the simplicity of flaky cod with earthy fennel bulb, briny capers and accents of citrus.
Fennel bulb is one of those herbs that can be used for both the bottom bulb portion and the top herb portion. It has flavors similar to anise and is lovely paired with citrus. It’s super easy to grow and really looks beautiful when fully mature with delicate yellow flowers.
This recipe uses thinly sliced portions of the bulb to create a light and refreshing slaw together with the juice of lemons and oranges. A few capers are added to the mix for that burst of brininess that works so well with cod. Spoon a generous amount over your seared cod for a light and satisfying meal.
Ingredients in Seared Cod with Fennel Slaw
- Cod – Four fresh fillets of cod. Try Wild Alaskan Company or local to Washington State, try You Are What You Eat Fish Company out of Snohomish, WA
- Fennel – One medium fennel bulb.
- Mint – Fresh torn mint leaves.
- Capers – Caper berries can be found in a jar near the pickle section of your grocery.
- Citrus – Fresh squeezed orange and lemon juice.
- Dijon Mustard – Just a little mustard to complete our vinaigrette.
- Agave – My favorite sweetener when making vinaigrette.
- Avocado Oil – You can substitute another mild flavored oil.
Fresh fish is such a healthy meal choice. Try these favorite fish dishes, like Roasted Cod with Spinach and Mushrooms that’s ready in 15 minutes! Halibut with Farro Salad is healthy but hearty with brussels sprouts, pecans and balsamic glaze in the salad. Not just for St. Patrick’s Day, Wine and Garlic Poached Cod with Irish Colcannon is an easy, healthy and delicious dinner.
Seared Cod with Fennel Slaw
- 4 6 oz. cod fillets
- 2 tbsp. avocado oil
- 2 tbsp. butter
- 1 fennel bulb thinly shaved
- 2 tbsp. fennel leaves
- 1 tbsp. fresh mint leaves gently torn
- 1 tbsp. capers
- 1 tsp. Dijon mustard
- 1/4 orange juiced
- 1 lemon juiced
- 1 tsp. agave nectar
- 3 tbsp. avocado oil
- salt and pepper to taste
- Combine thinly shaved fennel bulb, fennel leaves and capers in a large bowl. Gently toss with Citrus Vinaigrette. Let sit while you sear cod.
- Combine Dijon mustard, orange juice, lemon juice and agave nectar in a small bowl. Whisk in avocado oil. Season with salt and pepper.
- Heat a heavy bottom pan over medium-high heat. Coat pan with avocado oil. Add cod fillets (depending on pan size, you may need to sear in batches). Cook for about 3 to 4 minutes on each side, depending on thickness. Be careful not to overcook – the fish will flake and crumble in the pan. If you have skin on your fillet, sear flesh side down first, then flip. Remove from pan and serve with Fennel Slaw.
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