Tilapia Fillets with Cremini Mushrooms
(Ready in about 15 minutes | Servings 3)
Per serving: 218 Calories; 12.9g Fat; 2.2g Carbs; 23.6g Protein; 0.7g Sugars
Ingredients
3 tilapia fillets
1/2 teaspoon sea salt
Freshly ground black pepper, to taste
1 teaspoon cayenne pepper
1 cup Cremini mushrooms, thinly sliced
1/2 cup yellow onions, sliced
2 cloves garlic, peeled and minced
2 sprigs thyme, leaves picked
2 sprigs rosemary, leaves picked
2 tablespoons avocado oil
Directions
Season tilapia fillets with salt, black pepper, and cayenne pepper on all sides. Place tilapia fillets in the steaming basket fitted for your Instant Pot.
Place the sliced mushroom and yellow onions on top of the fillets. Add the garlic, thyme, and rosemary; drizzle avocado oil over everything.
Add 1 ½ cups of water to the base of your Instant Pot. Add the steaming basket to the Instant Pot and secure the lid.
Select the “Manual” mode. Cook for 8 minutes at Low pressure.
Once cooking is complete, use a quick release; remove the lid carefully. Serve immediately.
Shrimp in Herbed Tomato Sauce
(Ready in about 15 minutes | Servings 4)
Per serving: 214 Calories; 5.4g Fat; 3.9g Carbs; 35.5g Protein; 2.5g Sugars
Ingredients
1 tablespoon butter, at room temperature
1 cup green onion, chopped
1 teaspoon garlic, minced
1 ½ pounds shrimp, peeled and deveined
1 tablespoon tamari sauce
1 sprig thyme
1 sprig rosemary
2 ripe tomatoes, chopped
Directions
Press the “Sauté” button to preheat your Instant Pot. Melt the butter and cook green onions until they have softened.
Now, stir in the garlic and cook an additional 30 seconds or until it is aromatic. Add the rest of the above ingredients.
Secure the lid. Choose the “Manual” mode and Low pressure; cook for 3 minutes. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Serve over hot jasmine rice and enjoy!
Elegant Trout Salad
(Ready in about 15 minutes | Servings 4)
Per serving: 506 Calories; 13.6g Fat; 56g Carbs; 39.1g Protein; 12.1g Sugars
Ingredients
2 tablespoons olive oil
1 yellow onion, chopped
2 garlic cloves, minced
1 green chili, seeded and minced
2 pieces ocean trout fillets, deboned and skinless
1 cup water
1/2 cup dry vermouth
Sea salt and ground black pepper, to taste
1/2 teaspoon sweet paprika
2 ripe Roma tomatoes, diced
8 ounces dry egg noodles
2 Lebanese cucumbers, chopped
1/2 bunch coriander, leaves picked, roughly chopped
1/4 cup freshly squeezed lime juice
Directions
Press the “Sauté” button to preheat your Instant Pot. Now, heat the olive oil and sauté the onion until translucent.
Stir in the garlic and chili; continue to sauté until they are fragrant.
Add the fish, water, vermouth, salt, black pepper, sweet paprika, tomatoes, and noodles.
Secure the lid. Choose the “Manual” mode and Low pressure; cook for 10 minutes. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Flake the fish and allow the mixture to cool completely. Add cucumbers and coriander. Drizzle fresh lime juice over the salad and serve. Bon appétit!
Tuna Fillets with Eschalots
(Ready in about 10 minutes | Servings 4)
Per serving: 249 Calories; 9.1g Fat; 11.7g Carbs; 29.5g Protein; 5.6g Sugars
Ingredients
2 lemons, 1 whole and 1 freshly squeezed
1 pound tuna fillets
Sea salt and ground black pepper, to taste
1 tablespoon dried parsley flakes
2 tablespoons butter, melted
2 eschalots, thinly sliced
Directions
Place 1 cup of water and lemon juice in the Instant Pot. Add a steamer basket too.
Place the tuna fillets in the steamer basket. Sprinkle the salt, pepper, and parsley over the fish; drizzle with butter and top with thinly sliced eschalots.
Secure the lid. Choose the “Steam” mode and Low pressure; cook for 3 minutes. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Serve immediately with lemon. Bon appétit!
Chunky Tilapia Stew
(Ready in about 15 minutes | Servings 4)
Per serving: 221 Calories; 9.3g Fat; 4.9g Carbs; 25g Protein; 1.8g Sugars
Ingredients
2 tablespoons sesame oil
1 cup scallions, chopped
2 garlic cloves, minced
1/3 cup dry vermouth
1 cup shellfish stock
2 cups water
2 ripe plum tomatoes, crushed
Sea salt, to taste
1/4 teaspoon freshly ground black pepper, or more to taste
1 teaspoon hot paprika
1 pound tilapia fillets, boneless, skinless and diced
1 tablespoon fresh lime juice
1 teaspoon dried rosemary
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
Directions
Press the “Sauté” button to preheat your Instant Pot. Heat the oil and sauté the scallions and garlic until fragrant.
Add a splash of vermouth to deglaze the bottom of the inner pot.
Secure the lid. Choose the “Manual” mode and High pressure; cook for 5 minutes. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Serve with some extra lime slices if desired. Bon appétit!
Haddock Fillets with Black Beans
(Ready in about 10 minutes | Servings 2)
Per serving: 183 Calories; 4.8g Fat; 1.3g Carbs; 31.8g Protein; 0.8g Sugars
Ingredients
1 cup water
2 haddock fillets
2 teaspoons coconut butter, at room temperature
Salt and ground black pepper, to taste
2 sprigs thyme, chopped
1/4 teaspoon caraway seeds
1/2 teaspoon tarragon
1/2 teaspoon paprika
4 tomato slices
2 tablespoons fresh cilantro, roughly chopped
1 can black beans, drained
Directions
Add 1 cup of water to the bottom of your Instant Pot. Add a steamer insert.
Brush haddock fillets with coconut butter. Now, season haddock fillets with salt and pepper.
Place the haddock fillets on top of the steamer insert. Add thyme, caraway seeds, tarragon, and paprika. Place 2 tomato slices on each fillet.
Secure the lid and choose “Manual” setting. Cook for 3 minutes at Low pressure. Once cooking is complete, use a natural release; remove the lid carefully.
Transfer haddock fillets to serving plates. Scatter chopped cilantro over each fillet and serve garnished with black beans. Bon appétit!
Foil-Packet Fish with Aioli
(Ready in about 15 minutes | Servings 2)
Per serving: 397 Calories; 30.1g Fat; 12.3g Carbs; 20.7g Protein; 4.8g Sugars
Ingredients
2 cod fish fillets
1/2 teaspoon seasoned salt
1/4 teaspoon ground black pepper, or more to taste
1/2 teaspoon mustard powder
1/2 teaspoon ancho chili powder
1 shallot, thinly sliced
1 lemon, cut into slices
For Aioli:
1 egg yolk
A pinch of salt
2 garlic cloves, minced
; 2 teaspoons fresh lemon juice
1/4 cup olive oil
Directions
Prepare your Instant Pot by adding 1 ½ cups of water and steamer basket to the Instant Pot.
Place a fish fillet in the center of each piece of foil. Season with salt, pepper, mustard powder, and chili powder.
Top with shallots and wrap tightly.
Secure the lid and choose “Manual” setting. Cook for 10 minutes at High pressure. Once cooking is complete, use a natural release; remove the lid carefully.
In your food processor, mix the egg, salt, garlic, and lemon juice. With the machine running, gradually and slowly add the olive oil.
Garnish warm fish fillets with lemon slices; serve with aioli on the side. Bon appétit!
Baked Fish with Parmesan
(Ready in about 15 minutes | Servings 4)
Per serving: 376 Calories; 22.1g Fat; 9.4g Carbs; 34.2g Protein; 0.8g Sugars
Ingredients
2 ripe tomatoes, sliced
1 teaspoon dried rosemary
1 teaspoon dried marjoram
1/2 teaspoon dried thyme
4 mahi-mahi fillets
2 tablespoons butter, at room temperature
Sea salt and ground black pepper, to taste
8 ounces Parmesan cheese, freshly grated
Directions
Add 1 ½ cups of water and a rack to your Instant Pot.
Spritz a casserole dish with a nonstick cooking spray. Arrange the slices of tomatoes on the bottom of the dish. Add the herbs.
Place mahi-mahi fillets on the top; drizzle the melted butter over the fish. Season it with salt and black pepper. Place the baking dish on the rack.
Secure the lid. Choose the “Manual” mode and Low pressure; cook for 9 minutes. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Top with parmesan and seal the lid again; allow the cheese to melt and serve.
Salmon Steaks with Kale Pesto Sauce
(Ready in about 15 minutes | Servings 4)
Per serving: 366 Calories; 27.1g Fat; 6.6g Carbs; 24.8g Protein; 0.7g Sugars
Ingredients
1 pound salmon steaks
1 shallot, peeled and sliced
1/2 cup Kalamata olives
2 sprigs rosemary
2 tablespoons olive oil
1/2 teaspoon whole mixed peppercorns
Sea salt, to taste
Kale Pesto Sauce:
1 avocado
1 teaspoon garlic, crushed
2 tablespoons fresh parsley
1 cup kale
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
Directions
Prepare your Instant Pot by adding 1 ½ cups of water and a steamer basket to its bottom.
Place the salmon steaks in the steamer basket; add the shallots, olives, rosemary, olive oil, peppercorns, and salt.
Secure the lid. Choose the “Steam” mode and High pressure; cook for 5 minutes. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Add avocado, garlic, parsley, kale, and lemon juice to your blender. Then, mix on high until a loose paste forms.
Add olive oil a little at a time and continue to blend until the desired consistency is reached; add a tablespoon or two of water if needed.
Serve fish fillets with the pesto on the side. Bon appétit!
Saucy Parmesan Cod with Basmati Rice
(Ready in about 15 minutes | Servings 4)
Per serving: 443 Calories; 25.4g Fat; 33.7g Carbs; 36.9g Protein; 1.1g Sugars
Ingredients
2 cups basmati rice
2 cups water
1 ¼ pounds cod, slice into small pieces
Salt and ground black pepper, to taste
1 teaspoon paprika
2 bay leaves
1 teaspoon coriander
1 teaspoon lemon thyme
2 tablespoons lemon juice
1/2 cup heavy cream
1 cup Parmesan cheese, freshly grated
Directions
Choose the “Manual” button and cook basmati rice with water for 4 minutes. Once cooking is complete, use a natural release; carefully remove the lid. Reserve.
Now, press the “Sauté” button on your Instant Pot. Add the remaining ingredients and cook until Parmesan has melted.
Serve the fish mixture over hot basmati rice and enjoy!
Lemon Butter Grouper
(Ready in about 15 minutes | Servings 4)
Per serving: 344 Calories; 14.1g Fat; 1.1g Carbs; 50.1g Protein; 0.2g Sugars
Ingredients
4 grouper fillets
4 tablespoons butter
2 tablespoons fresh lemon juice
2 garlic cloves, smashed
1/2 teaspoon sweet paprika
1/2 teaspoon dried basil
Sea salt and ground black pepper, to taste
Directions
Add 1 ½ cups of water and steamer basket to the Instant Pot. Then, place the fish fillets in the steamer basket.
Add butter; drizzle with lemon juice; add garlic, paprika, basil, salt, and black pepper.
Secure the lid. Choose the “Manual” mode and Low pressure; cook for 4 minutes. Once cooking is complete, use a quick pressure release; carefully remove the lid.
Serve immediately.
Tuna, Ham and Green Pea Chowder
(Ready in about 15 minutes | Servings 5)
Per serving: 360 Calories; 11.2g Fat; 25.7g Carbs; 38.5g Protein; 9.6g Sugars
Ingredients
2 tablespoons olive oil
4 slices ham, chopped
1 cup shallots, chopped
2 cloves garlic, minced
2 carrots, chopped
5 cups seafood stock
1 ¼ pounds tuna steak, diced
Sea salt and ground black pepper, to taste
1 teaspoon cayenne pepper
1/2 teaspoon ground bay leaf
1/2 teaspoon mustard powder
1 ½ cups double cream
1 ½ cups frozen green peas
Directions
Press the “Sauté” button to preheat your Instant Pot. Heat the oil and fry the ham until crispy.
Then, add the shallot and garlic; continue to cook an additional 2 minutes or until tender and fragrant.
Add the carrot, stock, tuna, salt, black pepper, cayenne pepper, ground bay leaf, and mustard powder.
Secure the lid. Choose the “Manual” mode and High pressure; cook for 6 minutes. Once cooking is complete, use a natural pressure release; carefully remove the lid.
Add double cream and frozen peas. Press the “Sauté” button again and cook for a couple of minutes more or until heated through. Bon appétit!
Sinfully Delicious Ocean Trout Fillets
(Ready in about 15 minutes | Servings 4)
Per serving: 122 Calories; 2.2g Fat; 1.6g Carbs; 22.7g Protein; 0.5g Sugars
Ingredients
1 pound ocean trout fillets
Sea salt, to taste
1 teaspoon caraway seeds
1/2 teaspoon mustard seeds
1/2 teaspoon paprika
1/2 cup spring onions, chopped
2 garlic cloves, minced
1 teaspoon mixed peppercorns
2 tablespoons champagne vinegar
1 tablespoon fish sauce
2 ½ cups broth, preferably homemade
Directions
Place the steaming basket in your Instant Pot. Sprinkle the ocean trout fillets with salt, caraway seeds, mustard seeds, and paprika.
Place the ocean trout fillet in the steaming basket. Add the other ingredients.
Secure the lid and choose the “Manual” setting. Cook for 3 minutes at Low pressure. Once cooking is complete, use a quick release; carefully remove the lid.
You can thicken the sauce using the “Sauté” button. Bon appétit!
Red Snapper in Tomatillo-Mushroom Sauce
&n
bsp; (Ready in about 15 minutes | Servings 4)
Per serving: 242 Calories; 13.6g Fat; 3.7g Carbs; 25.7g Protein; 1.7g Sugars
Ingredients
1/2 stick butter, at room temperature
2 shallots, peeled and chopped
2 garlic cloves, minced
1 cup brown mushrooms, thinly sliced
2 tablespoons coriander
1 (11-ounce) can tomatillo, chopped
2 tablespoons tomato ketchup
1 cup chicken stock, preferably homemade
1 pound red snapper, cut into bite-sized chunks
Salt and freshly ground black pepper, to taste
Directions
Press the “Sauté” button to preheat your Instant Pot. Then, melt the butter. Once hot, cook the shallots with garlic until tender and aromatic.
Stir in the mushrooms; cook an additional 3 minutes or until they have softened.
Stir the remaining ingredients into your Instant Pot.
Secure the lid and choose the “Manual” setting. Cook for 6 minutes at High pressure. Once cooking is complete, use a quick release; carefully remove the lid.
Serve over hot basmati rice if desired. Enjoy!
Portuguese-Style Fish Medley
(Ready in about 15 minutes | Servings 4)
Per serving: 342 Calories; 20.8g Fat; 14.7g Carbs; 24.6g Protein; 9.2g Sugars
Ingredients
1 pound fish, mixed pieces for fish soup, cut into bite-sized pieces
1 yellow onion, chopped
1 celery with leaves, chopped
2 carrots, chopped
2 cloves garlic, minced
Instant Pot Pressure Cooker Cookbook 2019 Page 15