Description
This Slow Cooker Mediterranean Fish Stew is a light, healthy, and flavorful dish featuring tender fish cooked in a savory tomato and vegetable broth with Italian seasoning. Ideal for a comforting meal, it can be prepared easily in a slow cooker or adapted for the Instant Pot, making it versatile for any kitchen. This stew is low-carb, paleo, and Whole30 compatible, perfect for a nutritious and satisfying dinner.
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 Seasoning
- 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
Instructions
- Combine Ingredients: Add the fish, bell pepper, onion, garlic, chicken broth, diced tomatoes, Italian seasoning, salt, and pepper into the slow cooker. Stir gently to mix all ingredients well.
- Slow Cook: Cook on HIGH for 2-3 hours or on LOW for 4-6 hours until the vegetables are tender and the flavors have melded together perfectly.
- Instant Pot Sauté (Optional): For the Instant Pot method, start by selecting the sauté function. Once hot, add a bit of oil, then sauté the onion and bell pepper for 3-5 minutes until soft. Add the garlic and cook for another minute before turning off the sauté feature.
- Deglaze: Pour in the chicken broth and scrape the bottom of the pot with a wooden spoon to remove any browned bits, preventing any burn warning.
- Add Seasonings: Stir in diced tomatoes, Italian seasoning, salt, and pepper to the broth mixture.
- Pressure Cook: Close the lid and seal the valve. Select high pressure and set the timer for 7 minutes. Once the cooking is complete, perform a quick pressure release.
- Add Fish and Finish Cooking: Add the fish pieces to the pot, switch to sauté mode again, and cook for 7-10 minutes or until the fish is opaque and flakes easily with a fork.
- Serve: Carefully ladle out the stew and enjoy warm.
Notes
- This stew uses minimal ingredients but delivers rich Mediterranean flavors.
- Suitable for those following low-carb, paleo, and Whole30 diet plans.
- Dual cooking methods: slow cooker or Instant Pot for convenience and speed.
- Adjust salt according to dietary needs and preference.
Nutrition
- Serving Size: 1 bowl (approximately 1/4 of recipe)
- Calories: 220
- Sugar: 5g
- Sodium: 600mg
- Fat: 4g
- Saturated Fat: 0.8g
- Unsaturated Fat: 3.2g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 65mg
