Craving a hearty, seafood-packed stew that’s both incredibly easy and surprisingly healthy? Look no further! This Instant Pot Calamari and Cauliflower Stew is a game-changer for busy weeknights. We’re swapping traditional potatoes for low-carb riced cauliflower, creating a light yet satisfying meal that’s brimming with flavor. The Instant Pot works its magic, making the calamari perfectly tender and infusing the savory broth with notes of white wine and oyster sauce. In just 40 minutes, you’ll have a sophisticated, protein-rich stew that tastes like it simmered for hours.
Ingredients
• 1.5 lbs (680g) calamari, cleaned and sliced into rings
• 2 cups (about 200g) riced cauliflower
• 2 cups (480ml) fish stock
• 1 cup (about 36g) collard greens, chopped
• 1 cup (about 30g) fresh spinach
• 1 medium onion, chopped
• ½ cup (120ml) dry white wine
• 2 tbsp (30ml) low-sodium oyster sauce
• Salt and freshly ground black pepper, to taste
Instructions
1. Directions
2. In the inner pot of your Instant Pot, combine the calamari, fish stock, chopped onion, white wine, oyster sauce, and a pinch of salt and pepper. Stir gently to mix.
3. Secure the lid and set the steam release valve to the ‘Sealing’ position. Select the ‘Meat/Stew’ setting and set the timer for 5 minutes.
4. Once the cooking cycle is complete, allow the pressure to release naturally for at least 10 minutes before performing a quick release for any remaining pressure.
5. Carefully open the lid. Stir in the riced cauliflower.
6. Secure the lid again and set the valve to ‘Sealing’. Select the ‘Stew’ setting and cook for another 5 minutes.
7. Once the second cooking cycle is finished, allow the pressure to release naturally.
8. Carefully open the lid and stir in the chopped collard greens and spinach. The residual heat from the stew will wilt them perfectly in a minute or two.
9. Taste and adjust seasoning with more salt and pepper if needed. Serve hot.
Nutritional Information
• Nutrition Per Serving
• Calories: 190
• Total Fats: 2g
• Net Carbs: 4g
• Protein: 38g
• Fiber: 2g
Pro Tips
• For a deeper flavor base, use the ‘Sauté’ function on your Instant Pot to cook the chopped onion in a tablespoon of olive oil until soft and translucent before adding the other for the first pressure cook cycle.
• Feel free to swap the collards and spinach with other greens like kale or Swiss chard. Always add them at the very end to prevent them from overcooking and losing their texture.
• Brighten up the finished stew with a generous squeeze of fresh lemon juice just before serving. It cuts through the richness and makes the seafood flavor pop.
FAQ
Q: Can I use frozen calamari for this stew
A: Yes, you can use frozen calamari. For best results, thaw it completely in the refrigerator overnight and pat it dry before adding it to the Instant Pot to avoid excess water in the stew.
Q: What can I substitute for the white wine
A: If you prefer to cook without alcohol, you can replace the white wine with an equal amount of fish stock or chicken broth. A splash of lemon juice at the end will help mimic the acidity.
Q: Why did my calamari turn out tough
A: Calamari becomes tough when overcooked. This recipe’s short, 5-minute high-pressure cook time is designed to keep it tender. Following the cooking and pressure release times exactly is key to preventing a rubbery texture.
Q: Can I use cauliflower florets instead of riced cauliflower
A: Absolutely. Small cauliflower florets work well as a substitute and will give the stew a chunkier, more traditional texture. The cooking time for the second pressure cook cycle remains the same.
