Seared Cod with Fennel and Orange Salad

flaky cod, fennel, olives, orange, Dijon vinaigrette

1707 Past Meals

Serves: 2 Servings | Time to Table: 15 Minutes and Under | Calories: 394 | Category: Low-Calorie, Paleo, Pescatarian | Allergens: Contains Fish (Cod). Processed in a facility that contains Shellfish, Milk, Eggs, Soy and Wheat | Excellent Source of: Potassium, Protein, Vitamin A, Vitamin C | Good Source of: Iron


  • - Large Nonstick Skillet
  • - Measuring Spoons
  • - Paring Knife
  • - Small Bowl
  • - Tongs

What You Need:

  • - Coarsely Ground Black Pepper
  • - Kosher Salt or Flake Sea Salt
  • - Olive Oil

What We Send:

  • - 1/2 Orange
  • - Arugula
  • - Cod
  • - Dijon Mustard
  • - Honey
  • - Kalamata Olives
  • - Sliced Fennel
  • - White Wine Vinegar

Wine Pairings by @grapefriend

A crisp Willamette Valley Pinot Gris will be a light, refreshing partner for the cod and orange salad.

Beer Pairings

The orange flavors of a Belgian Witbier make it a no-brainer to pair with this dish.

TK Table Talk:

Physical book or ebook?

What To Do:

Seared Cod with Fennel and Orange Salad - Step 1

1. Make vinaigrette: Stir together vinegar, honey, Dijon mustard, and 2 tablespoons olive oil in a small bowl. Season with salt and pepper to taste.

Seared Cod with Fennel and Orange Salad - Step 2

2. Cut orange: Using a paring knife, remove the peel from the orange. Cut orange into bite-size pieces.

Seared Cod with Fennel and Orange Salad - Step 3

3. Sear cod: Heat 1 tablespoon olive oil in a large nonstick skillet over mediumhigh heat. Sprinkle cod with ¼ teaspoon each salt and pepper. Cook cod 3 to 4 minutes on each side or until done.

Seared Cod with Fennel and Orange Salad - Step 4

4. Assemble salad: Toss together arugula, fennel, oranges, and olives.

To Serve: Divide cod and salad evenly between 2 serving plates. Drizzle salad with vinaigrette.

Pro Tip:

Marinate the fennel in the vinaigrette for added flavor.
Spice it Up!: Drizzle the cod with a little chili oil after grilling.

Sure, our TK food containers are recyclable, but we’d rather you upcycle them first. We’re partial to using them to sprout our garden seeds, but we’d love to see how creative you are! Tag us in your photos. #tklife