Packed with flavor and nutrients, this Instant Pot Mediterranean-Style Fish Stew features tender chunks of white fish, hearty potatoes, and a medley of vegetables, all easily prepared in the Instant Pot. With just 15 minutes of prep time and 10 minutes of cook time, it's the perfect stew for busy weeknights or lazy weekends. Plus, it's customizable to suit your dietary needs, whether you're following a low FODMAP, dairy-free, gluten-free, or Whole30 diet or simply looking for a wholesome meal.
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Is fish low FODMAP?
Per Monash University's Low FODMAP Diet App, fish is a protein and does not contain carbohydrates and therefore no FODMAPs. When buying fish, check ingredient labels make sure no high FODMAP ingredients, such as garlic or onion, have been added.
Mediterranean-Style Fish Stew
While this isn't a traditional Mediterranean fish stew recipe, it is inspired by Mediterranean flavors and the focus on seafood and veggies. I've been experimenting with a variety of Mediterranean recipes lately due to their nutritional benefits, and this Mediterranean fish stew is just one of many Mediterranean-inspired recipes coming to the blog. Subscribe to be notified as soon as these recipes hit the blog!
Fish Stew in the Instant Pot
As mentioned, this Instant Pot Fish Stew only takes about 10 minutes of cook time to achieve a great depth of flavor. As fish is not incredibly flavorful on its own, pressure cooking it in the Instant Pot using some tricks I've incorporated into this recipe brings out the flavor of the fish and veggies to their fullest potential. They turn out melt-in-your-mouth tender and delicious such a short amount of time.
Equipment
The equipment I use to make this Mediterranean-Style Fish Stew in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Paper towels
- Chopping boards and knives
- Vegetable peeler
- Small bowl with water, for cleaning the leek greens
- Scrub brush, for the potatoes
- Citrus juicer
- Measuring spoons and cups
- Plastic spoon or spatula (I use this Instant Pot spatula)
- Tongs
- Ladle or large spoon, for serving
Ingredients
The ingredients I use to make this Instant Pot Mediterranean-Style Fish Stew include:
- Firm white fish fillets, such as cod, haddock, or halibut, thawed if frozen, cut into chunks. My preferred white fish is haddock as it has the best flavor in my opinion.
- Garlic-infused olive oil
- Leek, dark green leaves only, or white or yellow onion if not needing low FODMAP, finely chopped
- Carrots, peeled, halved lengthwise and sliced
- Celery stalk, sliced
- Medium red potatoes, peeled or unpeeled and diced into ½-inch cubes - I like to leave my potatoes unpeeled as it's easier and more nutrient rich.
- Dried chives
- Dried dill or fresh dill leaves, chopped
- Sea salt and ground black pepper
- Fish, vegetable, or chicken bone broth (homemade or store-bought), low FODMAP if needed. As I haven't yet developed fish or vegetable broth recipes, I use my own homemade recipe of chicken bone broth, which is also low FODMAP.
- Canned diced tomatoes and their juice
- Bay leaf
- Lemon juice, freshly squeezed
- Freshly chopped parsley and lemon wedges, for garnish (optional)
- Sourdough bread (if not needing gluten-free or Whole30) or rice, for serving (optional)
Method
Season Fish
Optional but highly recommended: 15 minutes prior to cooking, dry fish fillets well with paper towels, cut into chunks, and sprinkle generously with salt and pepper. Allow to rest in seasonings for 15 minutes. This step significantly enhances the flavor of the fish.
Otherwise, if pressed for time, season the fish just before starting the rest of the recipe. Allow it to sit at room temperature while preparing other ingredients.
Sauté Vegetables & Deglaze
Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Once the display reads "Hot," add the garlic-infused olive oil and swirl the pot to coat. Add leek, carrots, celery, potatoes, and ½ teaspoon of the salt, and sauté for 3 minutes, stirring frequently.
Hit "Cancel" on the Instant Pot. Add 1 cup of the broth to the pot.
Scrape the bottom of the pot clean with a plastic spoon or spatula (I use an Instant Pot spatula).
Add Ingredients & Fish
Add remaining 2 cups of broth, the can of diced tomatoes and their juices, dried chives, dill, remaining 1 teaspoon salt, and pepper to the Instant Pot, and stir...
...until combined.
Gently lay the fish chunks and bay leaf on top of the vegetable mixture without stirring.
Pressure Cook
Close the Instant Pot with the lid, set the pressure release valve to "Sealing.” Select the “Manual” or “Pressure Cook” button, and set the timer for 3 minutes.
Natural Pressure Release (NPR)
Once the cooking time is complete, allow for a natural pressure release for 5 minutes, then manually release the remaining pressure. Open the lid.
Check the Fish
Check the fish. It should be cooked through and flaky, and the potatoes should be tender. Remove and discard bay leaf.
Stir in lemon juice.
Taste
Carefully taste the fish stew and adjust seasonings and lemon juice as desired. The fish chunks will break apart as the stew is stirred.
Serve
Ladle the fish stew into bowls, garnish with freshly chopped parsley and lemon wedges (optional) and serve with sourdough bread (if not needing gluten-free or Whole30) or over rice if desired.
Frequently Asked Questions
I haven't tried this recipe in a slow cooker because fish is prone to overcooking easily. In my experience, slow cookers may not be the ideal cooking method for most types of fish.
While marinating the fish for 15 minutes with salt and pepper enhances its flavor, it's not strictly necessary. If you're short on time, you can skip this step and still enjoy a delicious stew.
Absolutely! This stew actually tastes better as the flavors meld, so it's a great option for meal prep. Simply store it in an airtight container in the refrigerator for 3-5 days.
Yes, this fish stew can be frozen for later consumption. Once cooled completely, transfer it to freezer-safe containers or bags, ensuring they are airtight to prevent freezer burn. Store in the freezer for up to 2-3 months. When ready to enjoy, thaw the stew overnight in the refrigerator before reheating it on the stove or in the microwave until heated through.
This stew pairs well with sourdough bread (not for gluten-free), rice, or quinoa, but these options are not Whole30 compliant. You can also serve it with a side salad for a complete and balanced meal.
Instant Pot Mediterranean-Style Fish Stew (Low FODMAP, Whole30)
- Total Time: 35 minutes
- Yield: 6 servings 1x
Description
This Instant Pot Mediterranean-Style Fish Stew is packed with flavor and nutrients. It's ready in just 15 minutes of prep and 10 minutes of cook time, making it perfect for busy nights. Plus, it's customizable for various dietary needs, from low FODMAP to Whole30 diets.
Ingredients
- 1 pounds firm white fish fillets (such as cod, haddock, or halibut), thawed if frozen, cut into chunks
- 2 tablespoons garlic-infused olive oil
- 1 cup leek, dark green leaves only (or white or yellow onion if not needing low FODMAP), 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 ½ teaspoons sea salt, divided, plus more for sprinkling
- ½ teaspoon ground black pepper, plus more for sprinkling
- 3 cups low sodium fish, vegetable, or chicken bone broth (homemade or store-bought), low FODMAP if needed*
- 14 ounce can diced tomatoes and their juice
- 1 bay leaf
- 2 teaspoons lemon juice, freshly squeezed
- Freshly chopped parsley and lemon wedges, for garnish (optional)
- Sourdough bread (if not needing gluten-free or Whole30) or rice, for serving (optional)
Instructions
- {Optional but highly recommended} 15 minutes prior to cooking, dry fish fillets well with paper towels, cut into chunks, and sprinkle generously with salt and pepper. Allow to rest in seasonings at room temperature for 15 minutes. Meanwhile, chop and prepare the remaining ingredients.
- Season fish: Otherwise (if you can’t do it 15 minutes prior), dry, chop, and season fish as described in step 1 and allow to sit at room temperature while you prepare the remaining ingredients.
- Sauté vegetables: Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Once the display reads "Hot," add the garlic-infused olive oil and swirl the pot to coat. Add leek, carrots, celery, potatoes, and ½ teaspoon of the salt, and sauté for 3 minutes, stirring frequently.
- Deglaze: Hit "Cancel" on the Instant Pot. Add 1 cup of the broth and scrape the bottom of the pot clean with a plastic spoon or spatula (I use an Instant Pot spatula).
- Add ingredients: Add remaining 2 cups of broth, the can of diced tomatoes and their juices, dried chives, dill, remaining 1 teaspoon salt, and pepper, and stir.
- Add fish: Gently lay the fish chunks and bay leaf on top of the vegetable mixture without stirring.
- Pressure Cook: Close the Instant Pot with the lid, set the pressure release valve to "Sealing.” Select the “Manual” or “Pressure Cook” button and set the timer for 3 minutes.
- Natural Pressure Release (NPR): Once the cooking time is complete, allow for a natural pressure release for 5 minutes, then manually release the remaining pressure. Open the lid.
- Check the fish: it should be cooked through and flaky, and the potatoes should be tender. Remove and discard bay leaf. Stir in lemon juice.
- Taste: Carefully taste the soup and adjust seasonings and lemon juice as desired. The fish chunks will break apart as the soup is stirred.
- Serve: Ladle the fish stew into bowls, garnish with freshly chopped parsley and lemon wedges (optional) and serve with sourdough bread (if not needing gluten-free or Whole30) or over rice if desired.
- Store: Store in an airtight container in the refrigerator for 3-5 days or in the freezer for 2-3 months.
Notes
- Servings: Makes 8 cups total for six 1 ⅓ cup servings.
- Broth: as I have yet to develop recipes for homemade fish or vegetable broth, I typically use my own homemade recipe of chicken bone broth, which is low FODMAP.
- Prep Time: 15 minutes
- Time to come to and release pressure: 10 minutes
- Cook Time: 10 minutes
- Category: Soups and Stews
- Method: Instant Pot
- Cuisine: Mediterranean-Inspired
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