Fresh cod, fennel, orange, and thyme come together in this light, flavorful dish that’s perfect for an autumn meal. Cod provides high-quality protein, along with choline and vitamin B12, nutrients that help support healthy brain and nervous system function. Baked over tender fennel and garlic, the fish stays moist as the orange juice and natural vegetable juices create a delicate citrus sauce without added oil.
Servings: 2
Ingredients (organic/biodynamic)
- 2 fresh, wild-caught, sustainably sourced cod fillets (5–6 oz. each), never frozen
- 1 medium fennel bulb, trimmed and sliced ¼ inch thick (about 1½ cups)
- 1 medium orange
- 2 garlic cloves, thinly sliced
- ¼ cup water
- 1 tsp. fresh thyme leaves, plus a few sprigs for garnish
- ⅛ tsp. Celtic Sea Salt®, divided
- Pinch of freshly ground black pepper, optional
- 1 Tbsp. finely chopped fresh parsley
Instructions
- Preheat the oven to 400°F. Choose a baking dish large enough to hold the cod fillets without overlapping.
- Trim the fennel bulb, remove any tough outer layers, and cut into ¼-inch-thick slices. Reserve a few fennel fronds for garnish, if available.
- Zest the orange to obtain approximately ½ teaspoon zest. Cut the orange in half and juice one half.
- Arrange the fennel and garlic slices in the baking dish. Add the water, orange juice, half the thyme, and half the Celtic Sea Salt®.
- Cover the baking dish with an oven-safe lid or an inverted baking sheet. Bake for 8–10 minutes, just until the fennel begins to soften. It will continue cooking with the fish.
- Remove the dish from the oven and uncover. Arrange the cod fillets over the fennel. Sprinkle with the remaining salt, black pepper (if using), orange zest, and thyme. Spoon a little of the cooking liquid over the fillets.
- Return the dish to the oven, uncovered, and bake for approximately 12–18 minutes, depending on the thickness of the fillets. Check the internal temperature with an instant-read thermometer. If the fish has not reached 145°F, continue baking in 3–5-minute increments until it reaches that temperature and flakes easily with a fork. If the dish begins to dry out, add a tablespoon or two of water.
- Divide the fennel between two plates, top with the cod, and spoon the pan juices over each serving. Garnish with parsley, reserved fennel fronds, and fresh thyme sprigs.
Author: PERQUE Integrative Health (PIH) Clinical Team
Every resource on the PERQUE blog is crafted by the PIH Clinical Team, a multidisciplinary panel of functional medicine, pharmacy and nutrition experts led by immunologist Dr. Russell Jaffe, MD, PhD. Discover actionable strategies designed to optimize your physiology and restore lasting wellness.
