Cooking, Lifestyle

Olive oil poached fish on the bed of stir fry vegetables

The beautiful weather keeps spoiling us and even though technically we are still in the spring season, the temperatures are definitely summer like. The days are getting hotter and also longer and we pretty much moved our life outside. With all the heat around, now is the time to lighten up cooking moving away from winter comfort food and switching cooking techniques. It is definitely a BBQ season and we use it almost every day but to me summer is also a time when I really crave stir fry! Very fast to prepare, crispy vegetables are my go to meal when I don’t want to do BBQ. And since I am always hungry for any seafood, combining those two is a double winner! Feast for the palate and the eye ;) Poaching is probably one of my favorite methods of cooking fish. It is widely used in French cuisine allowing the meat to stay moist, flavorful and very delicate. It is recommended to use firm fish like cod, salmon or halibut but I think it works well for any kind of fish when you will become familiar with the method. The first time I tried poaching in olive oil I used salmon but for this recipe I cooked Pollock.


You will need: ( for 4 servings )


for poaching:

4 fish fillets ( salmon, cod, halibut )

extra virgin olive oil enough to cover the fish by at least 0.5 cm

a pot or frying pan with a lid

* the smaller the pot you use for poaching the less olive oil you will need *

1 lemon



for stir fry:

wok or large skillet

1 red pepper

1 yellow pepper

2 large carrots

1 onion

1 bunch broccoli

1 fennel bulb

half of small white cabbage

1 small hot pepper

fresh ginger about 1″

4 large garlic cloves



2 Tbsp olive oil

fresh cilantro (optional)

2 cups cooked rice for serving (optional)

This is how you do it:

Stir frying is a quick cooking method very popular in Asian cuisine and it is all about frying ingredients in high temperature for very short time while stirring briskly. Because of the short cooking time the preparation is very important. Before you preheat the oil all ingredients should be cut into pieces.

1.Poaching fish

Bring the fish to the room temperature and season generously with salt and pepper. Pour olive oil to the pot and bring to medium low heat ( about 120F/50C ). Place the fish in the pot and squeeze the juice of one lemon over the fish. Cover pot and let cook for about 15 minutes. The fish should be slowly cooked not fried!!!!

2. Stir frying

 In the meantime, while fish is poaching, cut all vegetables into similar size pieces ( picture bellow):


peel and finely chop ginger and garlic. Cut hot pepper  in very thin slices.

< you can regulate the level of heat by leaving or completely removing seeds from the hot pepper >

Place wok or skillet on the stove top and heat to medium temperature. Add olive oil, ginger, garlic and hot pepper:


Add carrots and broccoli cook for about 3 minutes constantly stirring. Add remaining vegetables and keep stirring for another 3 minutes. The vegetables should be bright in color, tender and crisp. Season with salt and pepper. Stir well and remove from the heat.


In the deep plate or bowl place half a cup of cooked rice, lay 1/4 of stir fried vegetables. On top of vegetables place 1 piece of poached fish.  Drizzle with some of the poaching liquid. Sprinkle with roughly chopped cilantro leaves.



Great with a glass of chilled beer :)