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tender poached tilapia fillets resting in a fragrant golden broth with thin fennel slices and orange zest, shown in a wide horizontal shot in a shallow ceramic bowl with fennel fronds, on a pale linen surface, soft natural light, shallow depth of field, landscape orientation

Fennel and Orange Poached Tilapia

Mild tilapia fillets are poached in a fragrant broth made with fennel and orange.
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Prep Time 12 minutes
Cook Time 15 minutes
Total Time 27 minutes
Servings: 4 servings
Ingredients Method Notes

Ingredients
  

  • 4 tilapia fillets about 5 oz each
  • 1 fennel bulb thinly sliced
  • 1 orange juiced, plus zest
  • 2 cups vegetable broth
  • 2 tbsp olive oil
  • 2 cloves garlic sliced
  • 0.5 tsp salt
  • 0.25 tsp black pepper

Method
 

  1. Heat the olive oil in a wide skillet and soften the fennel and garlic over medium heat for 5 minutes.
  2. Pour in the vegetable broth, orange juice, and orange zest, and bring to a gentle simmer.
  3. Season the tilapia with salt and pepper and slide the fillets into the broth.
  4. Cover and poach 8 to 10 minutes, until the fish is opaque and flakes.
  5. Lift the fillets into shallow bowls and ladle the fennel-orange broth over the top.

Notes

Keep the liquid at a bare simmer. A hard boil will toughen delicate tilapia.