Name: Instant Pot Mediterranean-Style Fish Stew Recipe
Prep time: 15 min
Cook time: 10 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 1 pound firm white fish fillets (such as cod, haddock, or halibut), thawed if frozen, cut into chunks; 1 ½ teaspoons sea salt, divided; ½ teaspoon ground black pepper, plus more for sprinkling; 2 tablespoons garlic-infused olive oil; 1 cup leek, dark green leaves only, finely chopped; 2 medium carrots, peeled, halved lengthwise and sliced (about 1 ½ cups); 1 medium celery stalk, sliced (about ½ cup); 2 medium red potatoes, peeled or unpeeled and diced into ½-inch cubes (about 2 cups); 1 tablespoon dried chives; ½ teaspoon dried dill leaves or ½ tablespoon fresh dill leaves, chopped; 1 bay leaf; 3 cups low sodium fish broth, vegetable broth, or chicken bone broth; 14 ounce can diced tomatoes and their juice; 2 teaspoons lemon juice, freshly squeezed; Freshly chopped parsley (optional); Lemon wedges (optional); Sourdough bread (optional, not gluten-free or Whole30); Rice (optional)

Description

This Instant Pot Mediterranean-Style Fish Stew is a flavorful and nutrient-rich dish perfect for busy weeknights. Combining tender chunks of firm white fish with a medley of vegetables and aromatic herbs, it cooks quickly under pressure, preserving the vibrant flavors and nutritious ingredients. The stew is versatile and customizable for various dietary preferences including low FODMAP and Whole30.

Ingredients

Fish

1 pound firm white fish fillets (such as cod, haddock, or halibut), thawed if frozen, cut into chunks
1 ½ teaspoons sea salt, divided
½ teaspoon ground black pepper, plus more for sprinkling

Vegetables & Herbs

2 tablespoons garlic-infused olive oil
1 cup leek, dark green leaves only, finely chopped
2 medium carrots, peeled, halved lengthwise and sliced (about 1 ½ cups)
1 medium celery stalk, sliced (about ½ cup)
2 medium red potatoes, peeled or unpeeled and diced into ½-inch cubes (about 2 cups)
1 tablespoon dried chives
½ teaspoon dried dill leaves or ½ tablespoon fresh dill leaves, chopped
1 bay leaf

Liquids & Seasonings

3 cups low sodium fish broth, vegetable broth, or chicken bone broth
14 ounce can diced tomatoes and their juice
2 teaspoons lemon juice, freshly squeezed

Garnish & Serving

Freshly chopped parsley (optional)
Lemon wedges (optional)
Sourdough bread (optional, not gluten-free or Whole30)
Rice (optional)

Cook Mode Prevent your screen from going dark

Instructions

Season Fish: Pat the fish fillets dry with paper towels and cut into chunks. Sprinkle generously with salt and pepper. Allow fish to rest at room temperature for 15 minutes to enhance flavor absorption.
Prepare Ingredients: While the fish is resting, chop and prepare all remaining vegetables and herbs as described.
Sauté Vegetables: Set your Instant Pot to the “Sauté” function. Once the display shows ‘Hot,’ add the garlic-infused olive oil and swirl to coat the pot. Add the leek, carrots, celery, potatoes, and ½ teaspoon salt. Sauté the vegetables for 3 minutes, stirring frequently to soften and develop flavors.
Deglaze Pot: Press ‘Cancel’ to stop sautéing. Pour in 1 cup of broth and use a plastic spoon or spatula to scrape any browned bits off the bottom of the pot, ensuring nothing sticks during pressure cooking.
Add Remaining Ingredients: Add the remaining 2 cups of broth, canned diced tomatoes with their juice, dried chives, dill leaves, remaining 1 teaspoon salt, and black pepper. Stir gently to combine all ingredients well.
Add Fish: Gently place the seasoned fish chunks and the bay leaf on top of the vegetable and broth mixture without stirring to prevent breaking the fish apart before cooking.
Pressure Cook: Secure the Instant Pot lid and set the pressure release valve to ‘Sealing.’ Select ‘Manual’ or ‘Pressure Cook’ mode and set the timer for 3 minutes to cook the fish and vegetables quickly while locking in flavors.
Natural Pressure Release (NPR): Once cooking completes, allow a natural pressure release for 5 minutes. Afterward, carefully perform a quick release to let out the remaining pressure and open the lid.
Check and Finish: Confirm that the fish is cooked through and flaky, and the potatoes are tender. Remove and discard the bay leaf. Stir in fresh lemon juice and taste the stew, adjusting salt, pepper, or lemon juice as desired. The fish will naturally break apart slightly as you stir.
Serve: Ladle the fish stew into bowls. Garnish with freshly chopped parsley and lemon wedges if desired. Serve with sourdough bread or rice depending on dietary preference.
Store: Store leftovers in an airtight container in the refrigerator for 3-5 days or freeze for 2-3 months.

Notes

For the best flavor, season the fish 15 minutes prior to cooking to allow the salt and pepper to penetrate.
Garlic-infused olive oil adds flavor without the high FODMAP content of fresh garlic, making this suitable for low FODMAP diets.
You can swap the fish broth with vegetable or chicken bone broth depending on dietary needs.
If following gluten-free or Whole30, avoid sourdough bread and serve with rice instead.
Use fresh dill if available for a brighter, fresher taste.
Be gentle when stirring after cooking to keep fish chunks intact for appealing texture.
Store leftovers properly to maintain freshness and prevent spoilage.

Prep Time: 15 minutes
Cook Time: 10 minutes
Category: Main Course
Method: Instant Pot
Cuisine: Mediterranean