Ready to shake up your weeknight dinner routine? This Instant Pot Spicy Trout with Broccoli Mash is the answer! We’re talking perfectly steamed, flaky trout fillets with a fiery chili kick, served over a surprisingly creamy and savory broccoli mash. It’s a healthy, low-carb, and protein-packed meal that feels gourmet but comes together effortlessly thanks to the magic of the pressure cooker. The subtle heat of the spices perfectly complements the rich trout, while the smooth broccoli mash provides a comforting, delicious base. Get ready to impress!
Ingredients
• For the Spicy Trout
• 2 lbs / 900 g trout fillets, skin-on
• 2 tbsp / 30 ml olive oil
• ½ tsp / 2.5 g salt
• ½ tsp / 1 g dried celery
• 1 tsp / 2.5 g chili powder
• ½ tsp / 1 g chili flakes
• ¼ tsp / 1 g garlic powder
• For the Broccoli Mash
• 3 cups / 300 g broccoli, chopped
• 1 small onion, finely chopped
• 4 cups / 950 ml fish stock
• 2 tbsp / 28 g butter
• 2 tbsp / 30 ml apple cider vinegar
• Salt and garlic powder, to taste
Instructions
1. Pat the trout fillets dry. In a small bowl, combine the salt, dried celery, chili powder, chili flakes, and garlic powder. Rub the fillets all over with olive oil, then sprinkle evenly with the spice mixture. Set aside to marinate while you prepare the broccoli.
2. Place the chopped broccoli and onion into the Instant Pot liner and pour in the fish stock. Secure the lid, set the steam release handle to the ‘Sealing’ position, and pressure cook on HIGH for 3 minutes.
3. Once the timer is up, perform a quick pressure release. Carefully open the lid and drain the broccoli and onion, reserving a little of the stock if you prefer a thinner mash. Transfer the cooked vegetables to a bowl and mash with a potato masher or pulse in a food processor until you reach your desired consistency. Set aside.
4. Rinse the Instant Pot liner. Place a steam rack or insert inside and add 1 cup of water. Arrange the marinated trout fillets on the rack, skin-side down. Secure the lid, ensure the handle is set to ‘Sealing’, and cook on the ‘Steam’ or ‘Fish’ setting for 3-5 minutes, depending on the thickness of your fillets.
5. When the fish is done, perform another quick pressure release. Carefully remove the steam rack with the fish and set it aside. Discard the water from the pot.
6. Press the ‘Sauté’ button on the Instant Pot. Add the butter and let it melt. Stir in the mashed broccoli and the apple cider vinegar. Heat through for 1-2 minutes, stirring constantly. Season with a little extra salt or garlic powder if desired.
7. To serve, spoon a generous amount of the warm broccoli mash onto each plate and top with a spicy trout fillet.
Nutritional Information
• Nutrition Per Serving
• Calories: 488
• Total Fats: 27.2g
• Net Carbs: 3.3g
• Protein: 54.2g
• Fiber: 1.7g
Pro Tips
• Cooking the trout skin-on helps keep the delicate flesh moist and adds a richer flavor. The skin should peel away easily after steaming if you prefer not to eat it.
• Trout cooks very quickly. Check for doneness by seeing if it flakes easily with a fork. Adjust the steam time based on the thickness of your fillets—thinner ones may only need 2-3 minutes.
• For a rustic, textured mash, use a potato masher. For a silky-smooth, purée-like consistency, use a food processor or an immersion blender.
• This recipe has a moderate kick. Feel free to increase the chili flakes for more fire, or reduce or omit them for a milder version.
FAQ
Q: Can I use a different fish instead of trout
A: Yes, this recipe works well with other firm, flaky fish like salmon, cod, or halibut. You may need to adjust the steaming time based on the thickness of the fillets.
Q: Is this Instant Pot trout recipe keto-friendly
A: Absolutely! With only 3.3g of net carbs per serving, this spicy trout with broccoli mash is a perfect meal for a low-carb or ketogenic diet.
Q: How can I make this recipe less spicy
A: To reduce the heat, simply decrease the amount of chili powder and chili flakes, or you can omit the chili flakes entirely for a much milder flavor.
Q: What if I don’t have a steam rack for my Instant Pot
A: If you don’t have a steam rack, you can use the metal trivet that came with your Instant Pot. You can also create a makeshift rack by crumpling up balls of aluminum foil and placing them on the bottom of the pot to elevate the fish above the water.
