Description
This Slow Cooker Mediterranean Fish Stew is a flavorful and healthy dish made with tender fish, diced tomatoes, bell peppers, and aromatic Italian seasoning. It’s perfect for an easy weeknight meal, requiring minimal prep and delivering rich Mediterranean flavors. The recipe includes options for both slow cooker and Instant Pot methods, allowing flexibility depending on your kitchen equipment and time constraints. This stew is low-carb, paleo, and Whole30 compatible, making it a nutritious choice for a variety of dietary preferences.
Ingredients
Scale
Fish and Vegetables
- 1 pound fish, cut into 1-inch pieces
- 1 bell pepper, diced
- 1/2 cup onion, diced
- 1 garlic clove, minced
Broth and Seasonings
- 2 cups low-sodium chicken broth
- 15 ounces diced tomatoes
- 1 tablespoon Italian seasoning
- 1 teaspoon salt (or more to taste)
- 1/2 teaspoon pepper
Additional
- 1 tablespoon oil (for sautéing, optional for Instant Pot method)
Instructions
- Prepare Ingredients: Cut the fish into 1-inch pieces, dice the bell pepper and onion, and mince the garlic clove to ensure everything is ready for cooking.
- Slow Cooker Method: Add the fish, bell pepper, onion, garlic, chicken broth, diced tomatoes, Italian seasoning, salt, and pepper into the slow cooker. Stir to combine all ingredients well.
- Cook in Slow Cooker: Cover and cook on HIGH for 2 to 3 hours or on LOW for 4 to 6 hours until the fish is tender and flavors have melded.
- Instant Pot Sauté: Turn on the Instant Pot and select the sauté function. Once hot, add oil, then sauté the onion and bell pepper for 3 to 5 minutes until soft. Add garlic and cook for an additional minute. Turn off the sauté mode.
- Deglaze Instant Pot: Pour in the chicken broth and scrape the bottom of the pot with a wooden spoon to release any browned bits, which adds flavor.
- Add Remaining Ingredients: Stir in diced tomatoes, Italian seasoning, salt, and pepper thoroughly.
- Pressure Cook: Close the Instant Pot lid and seal the valve. Select high pressure and set the cooking time for 7 minutes. After cooking, perform a quick release of the pressure.
- Cook the Fish: Add the fish pieces into the pot. Turn the Instant Pot back to sauté and cook the fish for 7 to 10 minutes, or until the fish is cooked through and flaky.
- Serve: Once cooked, serve the Mediterranean fish stew hot, optionally garnished with fresh herbs or lemon wedges for extra brightness.
Notes
- This stew uses minimal ingredients but is packed with robust Mediterranean flavors.
- The recipe is versatile, with instructions for both slow cooker and Instant Pot methods.
- It’s low-carb, paleo, and Whole30 compatible, making it a healthy choice.
- Adjust salt and seasoning to your taste preference.
- For a vegetarian version, substitute fish with firm tofu or chickpeas, and use vegetable broth instead of chicken broth.
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 5g
- Sodium: 600mg
- Fat: 4g
- Saturated Fat: 0.7g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 25g
- Cholesterol: 50mg
