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Poached Cod with Fennel and Cauliflower
If you want to enjoy great flavor along with an excellent source of vitamins, add this easy-to-prepare recipe to your Healthiest Way of Eating. The recipe creates a delicious broth, which you will want to savor to the very last drop.
Poached Cod with Fennel and Cauliflower Prep and Cook Time: 30 minutes



  1. Slice onion and chop garlic and let sit for at least 5 minutes to bring out their hidden health-promoting properties.
  2. Rub cod with lemon juice and season with a little salt and pepper. Set aside.
  3. Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently.
  4. Add rest of broth and carrots. Simmer on medium heat for about 10 minutes covered.
  5. Add cauliflower, fennel, and garlic. Place cod on top and continue to cook covered for about 6 more minutes. Season with salt and pepper
  6. Serve cod with vegetables and broth. Sprinkle with chopped fennel greens.
Serves 4

Serving Suggestions:

  • Brown Rice

Nutritional Profile

Poached Halibut with Fennel & Cauliflower
1.00 serving
(327.83 grams)
Calories: 244


 vitamin K126%


 vitamin D85%


 vitamin A66%

 vitamin B366%


 vitamin B645%

 vitamin C39%




Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Poached Cod with Fennel and Cauliflower is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Poached Halibut with Fennel & Cauliflower
1.00 serving
327.83 grams
Calories: 244

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin K 113.56 mcg 126 9.3 excellent
selenium 63.42 mcg 115 8.5 excellent
vitamin D 340.20 IU 85 6.3 excellent
vitamin B12 2.01 mcg 84 6.2 excellent
protein 37.80 g 76 5.6 excellent
vitamin B3 10.59 mg 66 4.9 very good
vitamin A 594.89 mcg RAE 66 4.9 very good
phosphorus 438.20 mg 63 4.6 very good
vitamin B6 0.77 mg 45 3.3 good
vitamin C 29.60 mg 39 2.9 good
magnesium 160.44 mg 38 2.8 good
biotin 10.03 mcg 33 2.5 good
omega-3 fats 0.76 g 32 2.3 good
potassium 1284.64 mg 27 2.0 good
pantothenic acid 0.99 mg 20 1.5 good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Poached Cod with Fennel and Cauliflower

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