Mediterranean Olive Oil Poached Fish with Burst Tomatoes & Herbs

This dish is the epitome of fresh, wholesome Mediterranean cooking—delicate white fish gently poached in a luxurious bath of extra virgin olive oil, infused with garlic, cherry tomatoes, fresh herbs, and a hint of citrus. Poaching in olive oil keeps the fish incredibly tender while allowing all the natural flavors to shine. Serve it with crusty bread, couscous, or a light salad for a perfect Lenten meal.

Groceries |

• 2 firm white fish fillets (such as cod, halibut, or sea bass)
• ½ cup Foodie Tasting Room Greek Kalamata Extra Virgin Olive Oil
• 1 pint cherry tomatoes, halved
• 4 cloves garlic, thinly sliced
• ½ teaspoon red pepper flakes (optional, for heat)
• Zest of 1 lemon
• Juice of ½ lemon
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 teaspoon capers, drained
• ¼ cup fresh basil leaves, torn
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh oregano, chopped
• ¼ teaspoon smoked paprika (optional, for depth)
• Crusty bread or couscous for serving

The steps to follow |

1. Warm the olive oil in a large, shallow skillet over low heat. Add the sliced garlic and red pepper flakes, letting them infuse the oil for about 1-2 minutes (do not brown the garlic).
2. Add the cherry tomatoes and capers, stirring occasionally. Let them cook gently for about 5 minutes, until the tomatoes soften and begin to burst, releasing their juices into the oil.
3. Season the fish fillets with salt, black pepper, lemon zest, and smoked paprika.
4. Gently nestle the fish fillets into the warm oil and tomato mixture. Spoon some of the oil and tomatoes over the top. Cover and let the fish poach on low heat for about 7-10 minutes, depending on thickness. The fish is done when it flakes easily with a fork.
5. Finish with fresh herbs (basil, parsley, oregano) and a squeeze of lemon juice. Let the flavors meld for a minute before serving.
6. Serve warm, spooning the tomato-infused olive oil over the fish. Pair with crusty bread to soak up the juices or serve over couscous for a complete meal.

Why This Dish Works

• Slow poaching in olive oil makes the fish incredibly tender and silky.
• Cherry tomatoes add natural sweetness and acidity, balancing the richness of the oil.
• Capers and fresh herbs bring a bold, bright Mediterranean touch.
• No heavy sauces—just simple, high-quality ingredients shining through.

This is Mediterranean cooking at its finest—fresh, flavorful, and nourishing!