Olive Oil Poached Fish (Greek Style)

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Make tender Olive Oil Poached Fish — a classic Greek dish that uses extra virgin Greek olive oil to gently cook fish fillets, highlighting why olive oil in Greek cooking is central to Mediterranean diet longevity principles featured in My Greek Table Season 5: Olive Oil & Longevity.

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Olive Oil Poached Fish (Greek Style)

By Diane Kochilas

Prep Time 1

Cook Time 25

Total Time 1 25

Servings

Fish, Main Courses, Recipes, Season #5

Prep Time 1

Cook Time 25

Total Time 1 25

Servings

Fish, Main Courses, Recipes, Season #5

Ingredients

4 fish fillets cod, halibut, salmon, etc.
Sea salt & freshly cracked black pepper
Extra virgin olive oil enough to cover fish
2 lemon slices
2 –3 garlic cloves
Fresh herbs e.g., dill, parsley

Instructions

Prep fish: Bring thawed fish to room temperature (~1 hr); season with salt and pepper.
Heat oil: In a saucepan, add olive oil to cover fish completely; warm over low heat to 120–150°F.
Aromatics: Add lemon, garlic, and herbs to oil.
Poach: Add fish; cook gently 20–25 mins or until fish flakes easily.
Serve: Plate fish, drizzle with olive oil, squeeze fresh lemon, and garnish with flaky sea salt. Save oil for future use.

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Notes & Longevity Tips

Omega-3 + Olive Oil Synergy: Combining fish (rich in omega-3s) with extra virgin olive oil provides a heart-healthy, longevity-boosting meal aligned with Mediterranean diet research.
Temperature Tip: Keep oil low and slow for moist, delicate texture.

If you like this recipe, you may also like my Lemony Cod and Chickpeas recipe and Baked Sardines with Lemon & Herbs.

Diane’s Greek Single-origin Artisanal Foods

Visit my online shop for a wide selection of Greek single-origin artisanal foods, from honeys to wild herbs, olives, olive oils, pistachios, heirloom grain products, fruit preserves and more.

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Travel Cook Eat & Live with Diane

Diane Kochilas is one of the world’s foremost experts on Greek and Mediterranean cuisine. She is the host, creator and co-producer of My Greek Table, the award-winning 13-episode per season cooking-travel show about Greece that airs nationally on Public Television. The series is in its third season.

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Olive Oil Poached Fish (Greek Style)