This is a great technique

Add this to your regular cooking routine

A reader yesterday posted a question on Twitter (X; yes I still call it Twitter) asking how to cook cod fish.

Dave had never cooked this type of fish before but saw some on sale and snagged some. (PS: follow Dave on Twitter; great attitude/outlook on life and in the middle of an amazing fitness journey while he learns to cook more at home)

This is a great way to push yourself to learn new things and I love helping with these types of questions.

My response to this question was:

If you missed it, we’ve previously covered:

• steaming

• steamed cod (wrapping with squash is optional; can do without and use same steaming technique)

• a wonderful potato-leek soup that is perfect for topping with broiled white-flaky fish like mahi, cod or halibut. (with tips for not overcooking the broiled fish)

This prompted me to writeup the one technique that has not been discussed on this newsletter until now:

Extra Virgin Olive oil Poaching

Most homecooks I talk to don’t like poaching. The main reason is the protein comes out dry, chalky and like sawdust.

Not good.

With EVOO Poaching we are using a low heat and a good-delicious cooking medium (the EVOO) to make something special that isn’t hard to do at home.

As opposed to deep frying which can be more work to clean up and also working with high oil temps, poaching in EVOO is the opposite: low heat and soft, succulent fish.

By using a thermometer and a good all-purpose EVOO we can cook up a succulent, tender and melt-in-your-mouth cod that will have you raving for days and looking forward to the next time you try.

Pro Tip: You can reuse the poaching EVOO a couple of times or make your own Seafood aioli by using the cooled poaching EVOO to stream into a base with saffron (or paprika) and fresh garlic, lemon juice, egg yolks and a splash of white wine vinegar if necessary.

Let’s cook 🙌

EVOO Poached Fish 🐠

This is more a technique rather than a recipe so you can adapt as necessary.

Main points of consideration.

Fish Type: I recommend white flaky fish like cod, halibut, mahi, and if you have access: Turbot 🤤 . You want filets that are ideally 1inch thick minimum; If you try this with sole, flounder or other very thin fish you’ll likely end up with the fish falling apart in the warm EVOO.

Fish Temp: You don’t want to crash the temp of the poaching oil so bring your fish out of the fridge 10-15 mins before cooking

Fish Seasoning: Since salt doesn’t dissolve in oil (that’s why you don’t see people seasoning fry oil), while the fish is at room temp, lightly season with salt and allow to sit for ~10 mins. This will have a dry brine effect. You can then simply pat dry with paper towels or give a quick rinse, then pat dry before poaching.

EVOO: You use a good AP EVOO. I’ve written on Extra Virgin Olive Oils before. Use what’s in your budget and don’t stress about it. Remember Middle Eastern markets are gold mines for economical EVOO’s.

Aromatics: You can use fresh herbs, citrus etc but not necessary. Especially if you’re in a rush finishing with a little seasoning and sauce or relish is going to be great.

Pan Size: Ideally a sauce pan that has just enough surface area to fit the filets in. This will give you best Fish to EVOO ratio. As far as an amount, figure 1 cup of EVOO per filet of fish. If your fish isn’t submerged don’t worry, just lightly turn halfway through the poaching process.

EVOO Temp: 170-180F is temp we are targeting. You can shoot for 180-185F since the oil will cool slightly once the fish goes in. Once the fish is in the oil maintain temperature by adjusting the heat on the stove.

Cook Time: This will range but count on ~10 mins in 170-180F EVOO.

Fish Internal Temp: Remove with a slotted spatula when the fish is an internal temp of 130-140F (or starting to flake; remember the fish will carryover ~5 degrees F after removal.

TLDR:

1. Remove fish from fridge 10-15mins before poaching; season with salt.

2. Heat good EVOO up in a saucepot to 180-185F.

3. Pat fish dry and submerge in EVOO (or flip halfway if not).

4. Maintain oil temp 170-180F for approx 10 mins (check at 10 mins)

5. When fish is 130-140F or slightly flaking, carefully remove from EVOO with slotted spatula.

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Meal Ideas:

The biggest hack for this poached fish are going to be sauces (warm, room temp or chilled).

Romesco is one of my favorite sauces on the planet and addictive with EVOO Poached Cod.

You can also whip an amazing pesto, or pistou (Herb sauces that slap)

Serve over Bloomberg Lentils™️ drizzled with a little finishing EVOO and citrus.

Also consider curried lentils.

Serve atop a warm fennel and orange salad.

Point is… sky is the limit! 🙌

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I hope you give this technique a shot and report back with your results. Spread the word on EVOO poached fish and I’ll be back soon with more tasty eats and travel stories!