How do I know when the cod is done?

The cod is done when it is opaque all the way through and flakes easily when you insert a fork. At medium heat with the olive oil method, this takes about 5 to 6 minutes depending on the thickness of your fillets.

Can I use frozen cod?

Fresh cod gives the best results for poaching. If using frozen, thaw it completely in the refrigerator overnight and pat it very dry before adding it to the olive oil. Excess moisture can cause the oil temperature to drop.

Can I substitute a different fish?

Yes. Any mild white fish works well here. Halibut, haddock, or sea bass are all great options with similar cooking times.

What is the difference between poaching and frying?

Poaching cooks the fish gently in the liquid at a low temperature, keeping it moist and tender. Frying uses high heat to crisp the exterior. Olive oil poaching sits between the two — the oil surrounds the fish with flavor and warmth without browning it.

Can I reuse the poaching oil?

Yes. Let it cool completely, strain out the thyme and onion, and store it in a sealed container in the refrigerator for up to two weeks. It makes a flavorful base for sautéing vegetables or dressing a salad.

Olive Oil Poached Cod Salad

Ingredients

Scale

For the vegetables:

4 oz baby red potatoes
3 oz asparagus spears
3 oz green beans
2 cups chopped romaine
½ cup black olives
½ cup roasted red pepper
2 hard boiled eggs

For the poached cod:

6 oz fresh cod
2 cups extra virgin olive oil
½ onion
2 sprigs fresh thyme

For the balsamic vinaigrette:

½ cup extra virgin olive oil
¼ cup balsamic glaze
1 tablespoon whole grain mustard
½ green onion, finely diced
2 garlic cloves, minced
¼ cup sun dried tomatoes
salt and pepper to taste

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Instructions

Add baby red potatoes to a small pot of salted water and boil until tender, about 10 to 12 minutes. Drain, slice in half, and set aside.
Add asparagus and green beans to a sauté pan with 1 cup of water. Blanch for 3 minutes, then drain and transfer to a sheet pan with the potatoes. Drizzle with olive oil, season with salt and pepper, and set aside.
In a small sauté pan (6 to 7 inches), combine 2 cups extra virgin olive oil, thyme, and onion. Heat over medium until fragrant, about 5 minutes. Add cod and cook for 5 to 6 minutes, spooning oil over the top of the fish occasionally. Do not allow the oil to get hot enough to fry the fish. Remove cod from oil and let rest for 5 minutes.
Combine ½ cup extra virgin olive oil, balsamic glaze, whole grain mustard, green onion, garlic, and sun dried tomatoes in a bowl. Whisk until well combined. Season with salt and pepper to taste.
Add romaine to a large mixing bowl and toss with vinaigrette. Transfer to a serving bowl and top with blanched vegetables, olives, roasted red pepper, and hard boiled eggs. Finish with poached cod on top.

Notes

Oil temperature: the key to perfect poached cod is low, steady heat. If the oil starts to bubble and spit, it's too hot. Reduce the heat immediately. You want a gentle simmer, not a fry.
Cod substitutions: any mild white fish works well here. Halibut, haddock, or sea bass are all great options.
Make it ahead: the vinaigrette can be made up to 3 days in advance and stored in the refrigerator. Give it a good whisk before serving.

Author: Superman Cooks
Prep Time: 20 minutes
Cook Time: 10 minutes
Category: salads

Nutrition

Serving Size: 1/3 Salad
Calories: 515
Sugar: 9.5 g
Sodium: 1047.8 mg
Fat: 41.3 g
Carbohydrates: 21.8 g
Protein: 17.8 g
Cholesterol: 150.1 mg