Olive Oil Poached Salmon

Olive Oil Poached Salmon
Jane Bruce


  •   4 cups extra-virgin olive oil, or enough to cover the fish
  • cloves garlic, peeled and crushed slightly
  • lemons
  • 1 Teaspoon  chile flakes, or more to taste
  • 1 Teaspoon  dried oregano
  •   Two 1/2- pound salmon fillets
  •   Salt and pepper, to taste

Poaching fish is a great, easy way to cook the protein while ensuring that it retains all its moisture. And poaching something in olive oil takes that to the next level. You'll want to use a tasty extra-virgin olive oil for this because the fish will absorb a lot of the oil's flavor during the cooking process. I went with simple flavors (lemon, garlic, chile, oregano) to let the olive oil and fish shine, but it would be easy to sub in any additional herbs and spices (think rosemary or other citrus) you like.

Click here to see Why You Should Cook with Olive Oil.


Add the olive oil and garlic to a pot just wide enough to hold the fish fillets in a single layer without touching. Line a plate with paper towels and set aside.

Peel 1 of the lemons into strips with a vegetable peeler (to get just the yellow part of the peel). Add to the pot together with the chile flakes and oregano. Season the fish fillets with salt and pepper, to taste.

Using a deep-frying thermometer to monitor the temperature, bring the oil to 175 degrees over medium-low heat. Then, reduce the heat and adjust to maintain a steady temperature. Add the fish. (The oil temperature will drop slightly once fish is added, so slowly adjust the flame to get oil back up to 175 degrees, then reduce the heat again to maintain.) Cook until the fish is opaque, about 10-15 minutes depending on the thickness of the fillet and desired doneness. 

Remove the fish and place on the paper towels to drain some of the excess oil. Cut the second lemon into slices and scatter over the fish. Serve immediately. 


Calories per serving:

5,027 calories

Dietary restrictions:

Low Carb Sugar Conscious, Paleo, Specific Carbs, Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:



  • Fat 1,017g 1,565%
  • Carbs 16g 5%
  • Saturated 154g 770%
  • Fiber 5g 20%
  • Sugars 3g
  • Monounsaturated 673g
  • Polyunsaturated 135g
  • Protein 234g 468%
  • Cholesterol 624mg 208%
  • Sodium 1,806mg 75%
  • Calcium 184mg 18%
  • Magnesium 328mg 82%
  • Potassium 4,398mg 126%
  • Iron 10mg 57%
  • Zinc 4mg 29%
  • Phosphorus 2,761mg 394%
  • Vitamin A 40µg 4%
  • Vitamin C 109mg 182%
  • Thiamin (B1) 2mg 161%
  • Riboflavin (B2) 2mg 107%
  • Niacin (B3) 99mg 494%
  • Vitamin B6 7mg 372%
  • Folic Acid (B9) 313µg 78%
  • Vitamin B12 37µg 610%
  • Vitamin E 165mg 826%
  • Vitamin K 538µg 673%
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