Craving a restaurant-quality seafood stew that’s ready in a flash? Look no further! This Instant Pot Pollock Stew combines tender, flaky fish with a rich, aromatic tomato and garlic broth. It’s the ultimate one-pot wonder for a cozy weeknight meal, delivering deep, savory flavors with minimal effort. Get ready to impress your family (and yourself!) with this simple yet elegant dish.
Ingredients
• 1 lb / 450g Pollock fillets
• 1 large onion, finely chopped
• 4 garlic cloves, crushed
• 1 cup / 240g tomatoes, finely chopped
• 2 cups / 475ml fish stock
• ½ cup / 120ml olive oil, divided
• 1 tsp sea salt
• 1 tsp white pepper, freshly ground
• 2 bay leaves
Instructions
1. Directions
2. Set your Instant Pot to the ”Sauté” function. Add two tablespoons of olive oil to the inner pot and allow it to heat up.
3. Add the finely chopped onion and crushed garlic. Sauté, stirring frequently, for 3-4 minutes until the onion becomes soft and translucent.
4. Stir in the chopped tomatoes. Continue to cook for about 5 minutes, adding a splash of fish stock if the mixture becomes too dry, until the tomatoes have softened and broken down.
5. Press the ”Cancel” button to stop the sauté function. Add the Pollock fillets, remaining fish stock, remaining olive oil, sea salt, white pepper, and bay leaves to the pot.
6. Secure the lid, ensuring the steam release handle is in the ”Sealing” position. Select the ”Stew” or ”Pressure Cook” setting and set the timer for 15 minutes on high pressure.
7. Once the cooking cycle is complete, press ”Cancel”. Carefully perform a quick release of the steam before opening the lid.
8. Gently stir the stew, breaking the fish into large, tender flakes. Serve warm, garnished with an extra drizzle of olive oil or a sprinkle of dried thyme, if desired.
Nutritional Information
• Per Serving: Calories 479 | Total Fats 35.9g | Net Carbs: 4.8g | Protein: 33.8g | Fiber: 1.4g
Pro Tips
• For a richer flavor, deglaze the pot with a splash of dry white wine after sautéing the onions and garlic.
• Add a pinch of red pepper flakes along with the other spices for a gentle kick of heat.
• Don’t over-stir the fish after cooking. Gently break it apart to keep the flakes large and succulent.
• Serve with a side of crusty bread or fluffy rice to soak up every last drop of the delicious broth.
FAQ
Q: Can I use a different type of fish for this stew
A: Yes, this recipe is very versatile. You can easily substitute pollock with other firm white fish like cod, haddock, or even tilapia. Adjust cooking time slightly if the fillets are much thicker or thinner.
Q: What can I serve with Instant Pot Pollock Stew
A: This stew is perfect for soaking up with a side of crusty bread or fluffy rice. For a heartier meal, you could also serve it over creamy polenta or with a simple green salad.
Q: Can I make this seafood stew without an Instant Pot
A: Absolutely. To make this on the stovetop, follow the sautéing steps in a large pot or Dutch oven over medium heat. Then, add the remaining ingredients, bring to a simmer, cover, and cook for 15-20 minutes, or until the fish is cooked through and flakes easily.
Q: How do I store leftover pollock stew
A: Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave, being careful not to overcook the fish, which can make it tough.
