Instant Pot Fish Stew
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
15 mins
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Time to pressurize
10 mins
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Total Time
20 mins
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Servings
4 servings
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Calories
471 kcal
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Course
Soup
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Cuisine
Mediterranean
Instant Pot Fish Stew
Description
The stew begins by sautéing red onion and garlic in olive oil using the Instant Pot’s sauté function to build a flavorful base. White wine is added to deglaze and concentrate aroma, followed by clam juice, water, diced potatoes, and tomatoes. After seasoning with salt, pepper, and crushed red pepper, the mixture is pressure cooked to soften the potatoes rapidly.
Once the pressure is released, fresh sea bass pieces are added to the hot broth and gently simmered until just cooked through, ensuring the fish flakes easily without overcooking. Lemon juice and chopped dill are stirred in at the end to introduce brightness and herbal notes, enhancing the stew’s fresh profile.
This stew works well as a flexible main dish offering hearty vegetables alongside tender white fish in a flavorful broth. Variations in fish type and cooking methods are possible with guidance provided, making the recipe adaptable to available ingredients and equipment.
Additional tips for stovetop and slow cooker preparations, as well as ingredient substitutions, support different kitchen setups. The recipe notes also address allergies related to clam juice and offer portion guidance according to Instant Pot capacity.
Ingredients
- 4 tablespoons extra-virgin olive oil divided
- 1 red onion quartered and thinly sliced, medium
- 4 garlic roughly chopped, cloves
- 1/2 cup white wine such as pinot grigio or sauvignon blanc, dry
- 8 oz. clam juice see notes, bottled
- 2 1/2 cups water
- 1/2 lb. red potato diced, or gold potato
- 15 oz. diced tomatoes or 1 1/2 cups diced fresh tomatoes, with their juices, canned
- kosher salt
- black pepper to taste
- pinch crushed red pepper or to taste
- 2 lbs. sea bass cut into roughly 2" pieces (see notes)
- 2 tablespoons lemon juice from about 1 lemon
- 2 tablespoons dill chopped, fresh
Instructions
- Use the "sauté" function on your instant pot or pressure cooker to cook the onions in 2 tablespoons of olive oil, until browned and softened (about 3 minutes).
- Add the chopped garlic (4 cloves). Sauté until fragrant (about 30 seconds).
- Add the white wine (1/2 cup) to deglaze, scraping up any browned bits with a wooden spoon, until about half the wine has evaporated (about 1 minute).
- Add the clam juice, water (2.5 cups), potatoes, canned diced tomatoes, plenty of salt and pepper, and a pinch of crushed red pepper.
- Turn the "sauté" function off, cover and seal your Instant pot, and set manual pressure to "high" for 5 minutes.
- Once your pressure cooker is done, quick release the pressure until the float valve is depressed.
- Open the instant pot and turn the "sauté" function back on. Once soup is simmering (which shouldn't take long since it's piping hot already), add the fish pieces and simmer for about 5 minutes, until fish is just cooked and flakes apart easily.
- Turn off "sauté" function and stir in the lemon juice (2 tablespoons) and fresh dill (2 tablespoons), along with the remaining 2 tablespoons extra-virgin olive oil. Taste and adjust seasoning if necessary.
- Serve immediately, with a good crusty bread if desired.
Notes
- You can substitute sea bass with other firm white fish like cod, monkfish, or halibut.
- Stovetop and slow cooker methods are available with specified cooking times and instructions.
- If allergic to shellfish, replace clam juice with shellfish-free fish stock or extra water.
- For a 3-quart Instant Pot, reduce ingredient quantities accordingly.
- Nutrition facts exclude added salt, optional ingredients, or product brand variations.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 471 kcal
% Daily Value*
| Calories | 471kcal | 24% |
| Carbohydrates | 24g | 8% |
| Protein | 43g | 86% |
| Fat | 20g | 31% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 181mg | 60% |
| Sodium | 535mg | 22% |
| Potassium | 1162mg | 25% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 428IU | 9% |
| Vitamin C | 23mg | 26% |
| Calcium | 96mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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