Ensopado de peixe ao estilo mediterrâneo na Instant Pot (baixo teor de FODMAP, Whole30)

Ingredientes

• 1 pound firm white fish fillets (such as cod, haddock, tilapia, or halibut), thawed if frozen, cut into chunks
• 2 tablespoons garlic-infused olive oil
• 1 cup leek, dark green leaves only (or white or yellow onion if not needing low FODMAP), finely chopped
• 2 medium carrots, peeled, halved lengthwise and sliced (about 1 1/2 cups)
• 1 medium celery stalk, sliced (about 1/2 cup)
• 2 medium red potatoes, peeled or unpeeled and diced into 1/2-inch cubes (about 2 cups)
• 1 tablespoon dried chives
• 1/2 teaspoon dried dill leaves or 1/2 tablespoon fresh dill leaves, chopped
• 1 1/2 teaspoons sea salt, divided, plus more for sprinkling
• 1/2 teaspoon ground black pepper, plus more for sprinkling
• 3 cups low sodium fish broth, vegetable broth, or chicken bone broth (homemade or store-bought), low FODMAP if needed*
• 14 ounce can diced tomatoes and their juice
• 1 bay leaf
• 2 teaspoons lemon juice, freshly squeezed
• Freshly chopped parsley and lemon wedges, for garnish (optional)
• Sourdough bread (if not needing gluten-free or Whole30) or rice, for serving (optional)

Modo de preparo

1. 1

   {Optional but highly recommended}: 15 minutes prior to cooking, dry fish fillets well with paper towels, cut into chunks, and sprinkle generously with salt and pepper. Allow to rest in seasonings at room temperature for 15 minutes. Meanwhile, chop and prepare the remaining ingredients.

2. 2

   Season fish: Otherwise (if you can’t do it 15 minutes prior), dry, chop, and season fish as described in step 1 and allow to sit at room temperature while you prepare the remaining ingredients.

3. 3

   Sauté vegetables: Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Once the display reads "Hot," add the garlic-infused olive oil and swirl the pot to coat. Add leek, carrots, celery, potatoes, and 1/2 teaspoon of the salt, and sauté for 3 minutes, stirring frequently.

4. 4

   Deglaze: Hit "Cancel" on the Instant Pot. Add 1 cup of the broth and scrape the bottom of the pot clean with a plastic spoon or spatula (I use an Instant Pot spatula).

5. 5

   Add ingredients: Add remaining 2 cups of broth, the can of diced tomatoes and their juices, dried chives, dill, remaining 1 tsp salt, and pepper, and stir.

6. 6

   Add fish: Gently lay the fish chunks and bay leaf on top of the vegetable mixture without stirring.

7. 7

   Pressure Cook: Close the Instant Pot with the lid, set the pressure release valve to "Sealing.” Select the “Manual” or “Pressure Cook” button and set the timer for 3 minutes.

8. 8

   Natural Pressure Release (NPR): Once the cooking time is complete, allow for a natural pressure release for 5 minutes, then manually release the remaining pressure. Open the lid.

9. 9

   Check the fish: it should be cooked through and flaky, and the potatoes should be tender. Remove and discard bay leaf. Stir in lemon juice.

10. 10

    Taste: Carefully taste the soup and adjust seasonings and lemon juice as desired. The fish chunks will break apart as the soup is stirred.

11. 11

    Serve: Ladle the fish stew into bowls, garnish with freshly chopped parsley and lemon wedges (optional) and serve with sourdough bread (if not needing gluten-free or Whole30) or over rice if desired.

12. 12

    Store in an airtight container in the refrigerator for 3-5 days or in the freezer for 2-3 months.