Fish Stew with Instant Pot
- Prep Time: 5
- Cook Time: 15
- Total Time: 20 minutes
- Yield: Serves 4 1x
4 tablespoons extra-virgin olive oil divided
1 medium red onion quartered and thinly sliced
4 garlic cloves roughly chopped
1/2 cup dry white wine
8 oz. bottle clam juice or other seafood/shellfish stock
2 1/2 cups water
1/2 lb. red or gold potatoes diced
1 14 oz. can diced tomatoes or 1 1/2 cups diced fresh tomatoes, with their juices
kosher salt and black pepper
pinch of red pepper flakes or to taste
1.5–2 lbs. boneless skinless sea bass filets, cut into roughly 2″ pieces
2 tablespoons fresh lemon juice from about 1 lemon
2 tablespoons chopped fresh dill
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 garlic. Sauté until fragrant (about 30 seconds).
Add the white wine 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, potatoes, tomatoes, plenty of salt and pepper, and red pepper flakes.
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 and fresh dill, along with the remaining 2 tablespoons extra-virgin olive oil. Taste and adjust seasoning if necessary.
Serve immediately with a good (sourdough) crusty bread if desired.
Use cod, halibut, or sea bass for best results.
- Calories: 220
- Fat: 14.6g
- Carbohydrates: 16.6g
- Protein: 3.4g
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