Bring the stock to a gentle simmer in a small saucepan and keep warm. Warming the stock prevents a thermal shock when you add it to the rice and helps the grains cook evenly.

Rinse the wild rice blend briefly in a fine-mesh sieve under cold water to remove dust, then drain. Pat the cod fillets dry with paper towels and season both sides with 1/4 tsp of the salt (reserve the remaining 1/4 tsp for the rice) and a pinch of black pepper. Drying the fish ensures a better sear; the light seasoning lets the orange-caper butter finish the seasoning.

Toast the wild rice: heat a small saucepan over medium heat, add 1 tsp olive oil (from pantry) and the minced shallot (1 tbsp). Cook, stirring, until the shallot softens and becomes translucent (about 1–2 minutes) — this releases the shallot's sugar and builds flavor. Add the drained wild rice and toast, stirring, for 2–3 minutes until the grains smell nutty. Toasting builds an extra layer of flavor and helps separate the grains later.

Add the warm stock (240 ml) and the reserved 1/4 tsp salt to the rice, bring to a gentle boil, then reduce to the lowest simmer and cover. Cook according to the rice blend package (typically 30–35 minutes) until the grains have split and are tender but with a slight chew. If the rice absorbs all liquid before tender, add a splash more hot stock and continue cooking. Let the rice rest, covered, off the heat for 8–10 minutes to steam — this finishes cooking the interior of the grains and keeps them fluffy.

While the rice cooks, segment and zest the orange: using a small knife, cut away the peel and pith, then slice between membranes to release segments and collect any juices. Reserve the zest separately. Using fresh orange segments (rather than juice alone) provides bright bursts of texture and intensity in the brown butter sauce.

Prepare the broccoli: set up a steamer basket over a pot with 2–3 cm of simmering water. Add the trimmed tenderstem broccoli, cover, and steam for 3–5 minutes until bright green and just tender when pierced with a knife. Immediately transfer to a bowl and toss with a small pinch of salt and a drizzle of olive oil (or 1/2 tsp butter) to stop cooking and preserve color and texture. Steaming keeps the broccoli crisp-tender and preserves its vibrant color and nutrients.

When the rice has 5–7 minutes left, start the fish: heat a large stainless-steel or cast-iron skillet over medium-high until hot. Add the 2 tsp olive oil and once it shimmers, place the cod fillets in the pan (presentation side down first). Sear without moving for 3–4 minutes, until a golden crust forms — searing creates Maillard browning that adds savory depth and texture. Flip and lower the heat to medium; cook the second side for 2–4 minutes until the fish is opaque and flakes easily or reaches 54–60°C (130–140°F) internal temperature depending on your preferred doneness.

Transfer the cooked cod to a warm plate and loosely tent with foil to rest for 2–3 minutes. Resting lets residual heat finish cooking the fish gently while preserving juices.

Make the orange-caper brown butter sauce in the same pan used for the fish to capture the fond (browned bits). Wipe the pan if there's an excess of burnt bits, then reduce heat to medium-low and add the unsalted butter (28 g). Melt the butter and let it bubble steadily; watch carefully. After ~3–4 minutes, the milk solids will turn golden-brown and the butter will smell nutty — this is brown butter (beurre noisette). Browning concentrates butter's flavor and gives an aromatic base for the sauce.

As soon as the butter browns, add the remaining minced shallot (if not used in rice; if you used all earlier, omit) and both cloves of minced garlic. Sauté for 20–30 seconds until fragrant — add for only a short time to avoid burning. Stir in the drained capers and orange zest; the capers bring a briny pop while the zest adds concentrated citrus perfume.

Deglaze the pan with 1–2 tablespoons of the warm stock or reserved orange juice/segment juices to loosen browned bits and create a glossy sauce (this tames the butter's richness and adds acidity). Add the orange segments toward the end and gently warm them for 30–60 seconds to keep their texture. Taste and adjust seasoning with a small pinch of salt and black pepper — the capers are salty, so err on the side of light seasoning.

Finish the wild rice pilaf: fluff the rested rice with a fork, fold in 1 tsp butter or a drizzle of olive oil (optional, for silkiness), half the chopped parsley (1 tbsp), and a pinch of salt and black pepper. Folding at the end keeps the texture light and integrates the fresh herb fragrance without bruising it.

Plate: spoon a bed of wild rice pilaf on warm plates, position a cod fillet on each portion, spoon the orange-caper brown butter over the fish (reserve a few spoonfuls for the rice or broccoli), and arrange the steamed tenderstem broccoli alongside. Scatter remaining chopped parsley over everything and add a final grind of black pepper and a light sprinkle of orange zest for brightness. Serve immediately so the brown butter is still glossy and aromatic.