`Olive Oil Poached Mahi Mahi with Garlic and Rosemary - Olive Oil Times

Olive Oil Poached Mahi Mahi with Garlic and Rosemary

Poaching fish, especially fattier, warm water fish like Mahi Mahi, in olive oil is an amazing way to introduce delicate flavors, while maintaining a silken, luxurious texture.
Olive Oil Poached Mahi Mahi with Garlic and Rosemary
Olive Oil Poached Mahi Mahi with Garlic and Rosemary
By Paul Kostandin
Dec. 1, 2020 06:26 UTC

Poaching fish in olive oil is one of those well-kept restau­rant secrets that is incred­i­bly easy to recre­ate on our stove­top at home. All it takes is a nice, flaky fish filet, some fresh herbs of your choice, and an abun­dance of extra vir­gin olive oil.

While roast­ing, grilling, or pan-sear­ing fish that can be eaten less than fully cooked, like tuna or salmon is often the ideal method, some fish like hal­ibut, sea bass, or Mahi Mahi should be cooked com­pletely. By poach­ing them gen­tly in olive oil you can cre­ate a del­i­cate, silken tex­ture that’s hard to recre­ate in any other way.

When olive oil-poach­ing fish, I love to use a del­i­cate and fruity extra vir­gin olive oil. While more del­i­cate oils are some­times not the best choice for sear­ing or fry­ing, they can shine in a low-temp cook­ing method like poach­ing. Because you’ll be keep­ing the tem­per­a­ture of the oil well under the smoke point, the more del­i­cate fla­vors won’t be lost through the cook­ing process.


Olive Oil Poached Mahi Mahi with Garlic and Rosemary

Course: Dinner, LunchCuisine: Mediterranean, AmericanDifficulty: Medium


Prep time


Cooking time



Perfect with a risotto or grain mix and some fresh roasted veg­eta­bles, poach­ing fish in olive oil will quickly become your favorite new cook­ing tech­nique.


  • 3cupsextra vir­gin olive oil

  • 2sprigsfresh rose­mary

  • 6clovesgar­lic

  • 6ozMahi Mahi filets

  • kosher salt

  • ground black pep­per


  • Heat the olive oil in a medium sauce pan over low heat on your stove­top. 
  • Using a ther­mome­ter bring the oil to 150°F and adjust the stove tem­per­a­ture so it main­tains that tem­per­a­ture within 10°F. 
  • Add the rose­mary and gar­lic cloves to the heated oil. 
  • Season the filets with salt and pep­per.
  • Carefully sub­merge the filets in the heated olive oil and allow them to cook undis­turbed for 15 – 20 min­utes. 
  • Once the fish is white in color and firm, remove it care­fully from the oil and serve imme­di­ately. 


  • You can strain the olive oil when fin­ished and store it in an air­tight con­tainer in the freezer until you want to poach fish again!

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