Greek Olive Oil Poached Fish

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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.

Course main

Cuisine Greek

Keyword Greek fish recipes, healthy fish recipe, longevity recipy, mediterranean diet fish recipe, My Greek Table Flavors of Longevity

PREP TIME 1 hour

COOK TIME 25 minutes

TIME 1 hour 25 minutes

SERVES 4

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.

Notes

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.