Craving a comforting, restaurant-quality meal that’s ready in a flash? This Instant Pot Classic Fish Stew is your answer! In just 30 minutes, you can have a rich, aromatic stew brimming with tender pollock, succulent prawns, and a savory herb-infused broth. It’s the perfect one-pot wonder for busy weeknights when you need something both nourishing and incredibly delicious.
Ingredients
• 2 lbs / 900g pollock fillets, skinless and cut into 2-inch chunks
• 1 lb / 450g king prawns, raw, shelled, and deveined
• ½ cup / 120ml extra virgin olive oil, divided
• 2 small onions, finely chopped
• 2 celery stalks, finely chopped
• 1 cup / 240ml fresh parsley, finely chopped
• 3 garlic cloves, crushed
• 3 cups / 720ml fish stock
• 1 tsp / 5ml sea salt
• 1 tbsp / 15ml fresh rosemary, finely chopped
• Freshly squeezed lemon juice, for serving
Instructions
1. Select the ‘Sauté’ function on your Instant Pot. Add three tablespoons of the olive oil to the inner pot and allow it to heat up.
2. Add the finely chopped onions and crushed garlic. Sauté for 4-5 minutes, stirring frequently until the onions are soft and fragrant.
3. Press ‘Cancel’ to stop the sautéing. Pour in the fish stock, then add the chopped celery, parsley, salt, and rosemary. Stir to combine.
4. Gently place the pollock fillets and raw prawns into the pot, along with the remaining olive oil. Give it a final gentle stir.
5. Secure the lid, ensuring the steam release valve is set to the ‘Sealing’ position. Select ‘Manual’ or ‘Pressure Cook’ and set the timer for 10 minutes at high pressure.
6. Once the cooking cycle is complete, carefully perform a quick pressure release by moving the steam release valve to the ‘Venting’ position. Wait for the float valve to drop completely.
7. Open the lid, stir the stew gently, and serve immediately. Garnish with a generous squeeze of fresh lemon juice.
Nutritional Information
• Per Serving
• Calories: 557
• Total Fat: 32g
• Net Carbs: 3.6g
• Protein: 60.8g
• Fiber: 1g
Pro Tips
• Feel free to use other firm white fish like cod, haddock, or halibut as a substitute for pollock.
• For a richer broth, deglaze the pot with a splash of dry white wine after sautéing the onions and garlic, before adding the stock.
• Add a pinch of red pepper flakes with the garlic for a gentle kick of heat.
• For extra veggies, stir in a cup of cherry tomatoes or a handful of spinach right after opening the lid.
FAQ
Q: Can I use a different fish for this Instant Pot fish stew
A: Yes, absolutely! While the recipe uses pollock, other firm white fish like cod, haddock, or halibut are excellent substitutes. The key is to use a fish that holds its shape well during pressure cooking.
Q: Is this fish stew recipe keto-friendly
A: With only 3.6g of net carbs per serving, this Instant Pot fish stew is a fantastic low-carb and keto-friendly option. It’s packed with protein and healthy fats, making it a nourishing and satisfying meal.
Q: What can I add to this seafood stew for more flavor
A: For a richer broth, deglaze the pot with a splash of dry white wine after sautéing the onions. You can also add a pinch of red pepper flakes for a bit of heat or stir in some cherry tomatoes after cooking for a touch of sweetness.
Q: Can I use frozen fish and prawns for this recipe
A: Yes, you can use frozen fish and prawns. For best results, thaw them completely before starting the recipe. If you cook from frozen, you may need to add a minute or two to the pressure cooking time, but be careful not to overcook the seafood.
