Looking for a dinner that’s fast, flavorful, and packed with goodness? You’ve found it! This Sweet Broccoli Fish Stew is a delightful one-pot wonder that brings together tender trout fillets and crisp broccoli in a beautifully balanced sweet and savory sauce. The hint of apple cider vinegar cuts through the richness, while the marjoram adds a lovely, earthy aroma. Best of all, it comes together in just 25 minutes, making it an absolute lifesaver for busy weeknights. Say goodbye to boring dinners and hello to your new favorite stew!
Ingredients
• 1 lb (450g) trout fillets, defrosted and thinly sliced
• 1 cup (approx. 90g) broccoli, chopped into florets
• ¼ cup (60ml) soy sauce or tamari
• 1 cup (240ml) fish stock
• 3 tbsp (45ml) apple cider vinegar
• 1 tbsp arrowroot starch
• 2 tbsp (28g) butter
• 1 tbsp garlic paste
• ¼ cup (15g) spring onions, finely chopped
• ½ tsp stevia extract, or to taste
• 1 tsp dried marjoram
Instructions
1. Directions
2. Prep the Broccoli: Place the steam basket inside your Instant Pot and pour in 1 cup of water. Add the chopped broccoli florets to the basket.
3. Steam: Seal the lid and set the Instant Pot to “Steam” on high pressure. Once the cooking cycle is complete, perform a quick pressure release. Carefully open the lid, remove the steam basket, and set the broccoli aside.
4. Sauté the Fish: Empty the water from the inner pot. Select the “Sauté” function. Once hot, melt the butter and add the sliced trout. Cook for 4-5 minutes, then gently flip and cook for another 3-4 minutes until just cooked through. Remove the fish from the pot and set aside.
5. Create the Sauce: Pour the fish stock, soy sauce, and apple cider vinegar into the pot. Bring the mixture to a boil, then stir in the garlic paste, stevia, and dried marjoram. Let it simmer for 30 seconds to meld the flavors.
6. Combine: Gently return the cooked trout and steamed broccoli to the pot. Toss carefully to coat everything in the delicious sauce.
7. Thicken and Serve: In a small bowl, whisk the arrowroot starch with a tablespoon of cold water to create a slurry. Pour the slurry into the stew and stir continuously for about 1 minute until the sauce has thickened. Garnish with freshly chopped spring onions and serve immediately.
Nutritional Information
• Per Serving
• Calories: 404
• Total Fat: 21.3g
• Net Carbs: 5g
• Protein: 44.6g
• Fiber: 1.3g
Pro Tips
• Feel free to substitute trout with other firm white fish like cod, haddock, or tilapia. Adjust cooking time as needed based on the thickness of the fillets.
• For extra crisp-tender broccoli, you can blanch it on the stovetop for 2-3 minutes instead of steaming it in the Instant Pot. This gives you more control over the texture.
• To avoid clumps, always mix the arrowroot starch with a small amount of cold water to form a slurry before adding it to the hot liquid.
• This stew is fantastic served over cauliflower rice to keep it low-carb, or with quinoa or jasmine rice for a more substantial meal.
• Elevate the dish with extra garnishes like toasted sesame seeds, a drizzle of sesame oil, or a pinch of red pepper flakes for a little heat.
FAQ
Q: What other fish can I use for this stew
A: You can easily substitute trout with other firm white fish like cod, haddock, or tilapia. Remember to adjust the cooking time based on the thickness of the fillets to ensure the fish is perfectly cooked.
Q: Can I make this fish stew without an Instant Pot
A: Yes, this recipe is easily adaptable for the stovetop. Simply steam or blanch the broccoli in a separate pot, and use a large skillet or Dutch oven to sauté the fish and prepare the sauce according to the instructions.
Q: What can I serve with this Sweet Broccoli Fish Stew
A: For a low-carb or keto-friendly meal, serve this stew over cauliflower rice. It also pairs wonderfully with quinoa or jasmine rice for a more substantial dinner. A garnish of toasted sesame seeds adds a lovely finishing touch.
Q: How do I prevent my arrowroot starch from clumping
A: The key is to create a slurry. Always whisk the arrowroot starch with a small amount of cold water in a separate bowl before adding it to the hot stew. This ensures the sauce thickens smoothly without any clumps.
