0 from 27 votes
Instant Pot Fish Stew
This Instant Pot Fish Stew is healthy, delicious and easy to make!
Prep Time
10 mins
Cook Time
10 mins
Reach Pressure
10 mins
Total Time
30 mins
Servings: 4
Calories: 331 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 Tablespoons olive oil
- 1 onion chopped
- 1 fennel bulb white parts chopped
- 5 cloves garlic minced
- 1 cup water
- 1 cup diced tomatoes drain if using canned
- 1 red bell pepper chopped
- 8 ounce bottle clam juice
- 1 cup white wine
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 teaspoon red pepper flakes optional
- 1 1/2 pounds white fish like cod haddock or flounder, diced
Instructions
- Turn the Instant Pot on saute and add the oil. After a couple minutes add the onion and saute for 5 minutes to soften.
- Chop white part only of the fennel bulb. Add it to the Instant Pot along with the garlic and stir for 2 minutes.
- Turn the pressure cooker off. Add the cup of water to the Instant Pot and stir it to deglaze. Scrape the bottom of it with a wooden spoon to release any bits of onion or fennel that are stuck to the bottom. This decreases the chances of getting an Instant Pot Burn error.
- Add the tomatoes, bell pepper, clam juice, wine, salt, pepper and optional red pepper flakes to the Instant Pot and stir. This is everything except the fish.
- Put the lid on the pressure cooker, making sure the sealing ring is in place and the valve closed. Set it on Manual, high pressure, for 5 minutes. It will take about 10 minutes for it to reach pressure.
- Once it is done cooking release the pressure manually and take the lid off. Turn it to Saute again and add the fish. Put the lid back on and let it cook for 2 minutes for fresh fish and 5 minutes for frozen.
- Serve with crusty bread.
Cup of Yum
Notes
- You can also make this with shellfish, like mussels. Just add them to the pressure cooker instead of the fish and let them cook for about 5 minutes, stirring once. Discard any that don't open.
- To make this on the stove top follow the directions as indicated, but instead of pressure cooking let the mixture simmer, covered, on the stove for about 30 minutes. Then add the fish as directed.
Nutrition Information
Serving
1g
Calories
331kcal
(17%)
Carbohydrates
20g
(7%)
Protein
33g
(66%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Cholesterol
73mg
(24%)
Sodium
926mg
(39%)
Potassium
1274mg
(36%)
Fiber
4g
(16%)
Sugar
9g
(18%)
Vitamin A
1272IU
(25%)
Vitamin C
58mg
(64%)
Calcium
103mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 331
% Daily Value*
| Serving | 1g | |
| Calories | 331kcal | 17% |
| Carbohydrates | 20g | 7% |
| Protein | 33g | 66% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 73mg | 24% |
| Sodium | 926mg | 39% |
| Potassium | 1274mg | 27% |
| Fiber | 4g | 16% |
| Sugar | 9g | 18% |
| Vitamin A | 1272IU | 25% |
| Vitamin C | 58mg | 64% |
| Calcium | 103mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.