Cuisine Network

Cuisine Network

HEALTHY DIETSMediterranean Diet Recipes

Indulgence Redefined: Olive Oil Poached Salmon.

40 minutes. Cook
Scroll to recipe

In the world of culinary delights, innovation knows no bounds. And today, we delve into a technique that redefines indulgence – olive oil poached salmon. This exquisite dish traces its origins back to the Mediterranean, where olives and seafood have long been cherished staples. The gentle poaching process in luxurious olive oil elevates the salmon to new heights, creating a symphony of taste and aroma that is bound to captivate even the most discerning palates. Join me as we embark on a culinary journey to master the art of olive oil poached salmon.

Historical Context: The method of poaching fish in olive oil has ancient roots, harking back to civilizations that thrived along the Mediterranean coastline. With olives and fish readily available, ingenious cooks discovered that submerging fish in fragrant olive oil not only preserved its freshness but also imparted a remarkably sumptuous texture. Over the centuries, this technique has evolved, transitioning from a necessity born of preservation to a refined culinary experience that showcases the harmonious union of simple ingredients.


1. Prepare the Salmon:

  • Gently rinse the salmon fillets under cold water and pat them dry with paper towels.
  • Sprinkle each fillet with salt, pepper, and the lemon zest. Set aside momentarily.

2. Infuse the Olive Oil:

  • In the wide, heavy-bottomed pan, pour the olive oil and add the smashed garlic cloves and rosemary sprigs.
  • Heat the oil over low heat, allowing the flavors of garlic and rosemary to infuse for about 15-20 minutes. The oil should register around 120°F (49°C) on a cooking thermometer.

3. Poach the Salmon:

  • Gently slide the seasoned salmon fillets into the infused olive oil using tongs.
  • Maintain a low and steady heat, ensuring the oil’s temperature stays between 110°F to 120°F (43°C to 49°C). This gentle poaching technique ensures the salmon cooks evenly and stays incredibly tender.
  • Allow the fillets to poach for about 20-25 minutes, depending on their thickness. You’ll know they’re ready when the salmon turns opaque and flakes easily when tested with a fork.

4. Serve with Panache:

  • Using a slotted spatula, carefully lift the poached salmon fillets from the oil, allowing any excess oil to drain.
  • Place the fillets on a plate lined with paper towels to absorb any remaining oil.

5. Presentation:

  • Transfer the poached salmon to serving plates, letting them take center stage.
  • Garnish with additional fresh rosemary and a sprinkle of lemon zest to amplify the sensory experience.
  • Consider serving the salmon alongside a bed of lightly dressed greens, or even a medley of roasted vegetables, to complement its luxurious texture and flavor.

6. Savor the Perfection:

  • As you take that first bite of olive oil poached salmon, close your eyes and let the delicate flavors dance on your palate.
  • The salmon’s velvety texture, infused with the essence of olive oil, garlic, and rosemary, is a testament to the harmony between tradition and innovation.

Conclusion: The journey of preparing olive oil poached salmon might seem intricate, but its rewards are undeniable. The synergy between the lush olive oil and the salmon’s inherent richness creates a dish that is as much a masterpiece as it is a testament to culinary history. As you relish each bite, you partake in a tradition that spans epochs, and yet feels as fresh as the sea breeze. So, go ahead, ignite your passion for the art of cooking, and let the allure of olive oil poached salmon redefine your culinary horizons.


prep time
20 minutes.
cooking time
40 minutes.
4 servings.
total time
1 hour.


  • Wide, heavy-bottomed pan

  • Cooking thermometer

  • Slotted spatula

  • Paper towels

  • Zester or microplane

  • Tongs


  • 4 salmon fillets (6 oz each), skin removed

  • 2 cups extra virgin olive oil (high-quality)

  • 4 garlic cloves, smashed

  • 2 sprigs fresh rosemary

  • Zest of 1 lemon

  • Salt and pepper to taste


Prepare salmon fillets.
Infuse olive oil with garlic and rosemary.
Gently poach salmon in oil.
Serve with garnishes.
More Servings
Mediterranean Diet Recipes

Savory Moroccan Lamb Tagine - North African Flavor Explosion

Mediterranean Diet Recipes

Mediterranean Tabbouleh Salad - Fresh and Tangy Sides

Mediterranean Diet Recipes

Healthy Mediterranean Grilled Swordfish - Seafood Elegance

0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments
Would love your thoughts, please comment.x

There is a good reason not to support the Guardian

Not everyone can afford to pay for news right now. That is why we chose to keep our journalism open to everyone.

But if you can, then there are three good reasons to choose to support us today: we are independent and have no billionaire or shareholders telling us what to do; our quality journalism is vital at a time when powerful people are getting away with more and more; and it takes less time than it took to read this message. Choose to help power the Guardian’s journalism for years to come. Give just once from $1. Thank you.

A valid rationale exists for not endorsing or backing The Cuisine Network.

Not everyone can afford paid culinary insights right now. That’s why we’ve kept our culinary information accessible to all.

However, if you’re able to, there are three compelling reasons to support us today: we remain independent without the influence of billionaires or shareholders dictating our direction; our commitment to high-quality culinary journalism is crucial, especially as influential figures escape scrutiny more frequently; and it takes just a moment, shorter than the time it took to read this message. Choose to bolster Cuisine Network’s culinary journalism for the years ahead. Give just once, starting from $1. Thank you.