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Instant Pot Frozen Fish Italian Style

Instant Pot Fish Italian-Style (From Frozen)

  • Author: Instant Pot Eats
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4
  • Category: Main
  • Method: Instant Pot
  • Cuisine: Italian

Description

This delicate yet robust with flavors Instant Pot fish dish is cooked with frozen sea bass and Italian-flavored broth of cherry tomatoes, olives, capers and roast peppers. Serve it with pasta, potatoes or crusty bread or a side of veggies for a Whole30/paleo/low-carb version.


Ingredients

1/4 cup water
4 frozen white fish fillets, about 3-4 oz. each (we used 2 whole sea bass fillets cut in halves)
12 cherry tomatoes
12-14 black olives (we used these)
2 tablespoons marinated baby capers
1/3 cup sliced roasted red peppers (like this brand)
2 tablespoons olive oil
1/2 teaspoon salt
A pinch of chili flakes
Garnish: chopped fresh parsley or basil (optional)

Instructions

Add the water to the Instant Pot. We’re only using 1/4 cup because the frozen fish will defrost during cooking and give out a lot of liquid.

Place the frozen fish fillets in the water. Add the rest of the ingredients (scatter them around and on top). Drizzle with olive oil and sprinkle the sea salt and chilli flakes.

Pop and close the lid. Set to Manual/Pressure Cook on HIGH pressure for 4 minutes. After 3 beeps, the Instant Pot will start building up pressure and the cooking will commence. Once the timer goes off, allow 7-8 minutes for the pressure to release naturally and then do the quick release to let off the steam.

Open the lid and use a spatula to carefully remove the fish fillets. Pour the broth and the cooked ingredients over the top and serve. Garnish with a little chopped parsley or basil


Notes

Cooking fresh fish: Add 1/2 cup water and set to LOW PRESSURE for 5 minutes with 7-8 minutes release.

Cooking larger fish fillets: Increase time to 6 minutes on HIGH.

Nutrition

  • Serving Size: 1 fillet (3-4 oz of fish)
  • Calories: 224
  • Sugar: 1.4 g
  • Sodium: 824.1 mg
  • Fat: 12.4 g
  • Saturated Fat: 2 g
  • Carbohydrates: 4.5 g
  • Fiber: 1.8 g
  • Protein: 23.9 g
  • Cholesterol: 51.3 mg

Keywords: Sea bass, White Fish, Frozen Fish, Mediterranean, Whole30