Healthy Recipe: Cod with Oranges

Compliments of Woman’s Day. Recommended by Karen Boehme, Meriter Patient Food Service Manager.

Serves 4

Total Time: 30 minutes


  • 3 large navel oranges
  • 1 tablespoon olive oil
  • 1 medium red onion, sliced
  • 4 (5-oz) cod fillets, (3/4- to 1-in. thick)
  • Salt and pepper to taste


  1. Cut away the peel and white pith of 2 oranges and cut into segments.  Squeeze the juice from the membranes into a measuring cup.  Squeeze the juice of the remaining orange into the measuring cup (you should have about ¾ cup of juice total).
  2. Heat the oil in a large skillet over medium heat.  Add the onion and cook, stirring occasionally until just tender, 5 to 6 minutes; transfer to a plate.
  3. Increase the heat to medium-high. Season the fish with 1/8 tsp each salt and pepper and cook until golden brown and opaque throughout, 3 to 4 minutes per side; transfer to a plate.
  4. Return the onions to the skillet along with the orange juice and bring to a boil.  Simmer until reduced by half.  Add the orange segments and cook until heated through.  Serve over the cod.
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