Olive Oil Poached Trout | Frans Groenewald

The recipe for olive oil poached trout is from Frans Groenewald who is the chef/owner of the restaurant at Gabriëlskloof wine estate.

Olive Oil Poached Trout
Olive Oil Poached Trout
Head straight on to the recipe for Olive Oil Poached Trout ♥

Have you ever given much thought as to how a person’s day is turned around when they work night shifts? A friend of mine ends her working day at 7am. She popped into the office early one morning and I asked her where she was heading once she left me. She had a list of things to do before going home to bed. The next question out of my mouth was “but aren’t you tired?”. And her reply which makes so much sense was “do you go straight to bed when you come home from work?”. Of course the answer to that is no! My waking hours start at 5h45 and end at 22h00. That means I am awake for over 16 hours. Her working day starts 12 hours after mine, so it only follows that her bedtime would be around 10am.

Today’s inspiration ♥ Recipe For Olive Oil Poached Trout ♥ can be found on Lavender and Lime Click To Tweet

I must say, I felt a little bit stupid after asking the question. I felt the same way when I made this olive oil poached trout. For some reason I decided to flip the trout over in the oil just before I took it out. It meant that the trout was ever so slightly overcooked which you can see from the photograph. And I mean only just slightly! The method was great and I have filtered the oil so that I can try this again the next time we get fish fillets.

Olive Oil Poached Trout

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5 from 2 votes

Olive Oil Poached Trout

This is a perfect method for cooking delicate fish
Recipe Category: Seafood


  • 25 mls soy sauce
  • 30 mls lemon juice
  • 12.5 mls sherry vinegar
  • 25 g fresh coriander roughly chopped
  • 315 mls olive oil divided
  • 100 g mixed mushrooms thickly sliced
  • Salt and freshly ground black pepper to season
  • 200 g rainbow trout fillets pin boned


  • Place the soy sauce, lemon juice and vinegar into a jug and whisk to combine
  • Add the coriander and set aside
  • Place 300mls of the olive oil into a large frying pan and heat over a low temperature to 60°Celsius
  • While waiting for the oil to come up to temperature, heat the rest of the olive oil in a separate frying pan over a medium temperature
  • Add the mushrooms, season and cook until soft
  • Place the mushrooms into the dressing
  • Add the trout to the warmed up oil and poach for 6 minutes
  • Remove from the oil and place on top of a salad greens, potato salad, or chopped tomatoes (as I have done here)
  • Add 100mls of the poaching oil to the mushroom dressing
  • Top the fish with the mushrooms and serve straight away

Disclosure: I was sent the book to review by MapStudio and this recipe formed part of the review and is published with permission. This post is in line with my blogging policy.

JHP Gourmet Guide 2016/2017
JHP Gourmet Guide 2016/2017

Dave and I are on leave. We will be back at work on the 9th of January. I will start replying to comments then. I wish you all the best over the festive season.

Inspiration published on Lavender and Lime December 16:

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17 thoughts on “Olive Oil Poached Trout | Frans Groenewald

  1. What a lovely, simple dish. I imagine the fish would be very silky and the mushrooms would give it quite a flavour punch.
    I worked night duty as a nurse for some years when I was younger. It really messes up your sleeping patterns.

  2. I adore poached trout – most any trout dish but have never encountered this combination. Sounds scrumptious and pretty easy. Even I might be able to pull it off. Thanks for the inspiration.

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