MUSSELS WITH TOMATOES AND WHITE WINE BROTH
A handful of chopped tomatoes adds brightness to this pot of perfectly cooked mussels. High in good-for-you fats and in vitamin B12, zinc, iron, and folic acid, mussels are a great addition to a healthy diet and look beautiful in a big serving bowl on the table. This recipe makes enough for a main course for two, accompanied with salad, or for a first course for four.
1 tablespoon extra-virgin olive oil
1 tablespoon unsalted butter or extra-virgin olive oil
1 shallot, minced
3 garlic cloves, minced
¾ cup grape or cherry tomatoes, quartered
½ teaspoon dried thyme
¼ teaspoon fine sea salt
½ cup dry white wine
1 cup seafood or fish stock (see Notes)
2 pounds mussels in the shell, scrubbed clean
1 tablespoon chopped fresh flat-leaf parsley
Whole-wheat sourdough bread, toasted, for serving
PREP 0 MINUTES
COOK 20 MINUTES
PR QPR
SERVES 2
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Select the Sauté setting and heat the oil, butter, shallot, and garlic for about 4 minutes, until the butter is melted, the shallots are softened, and the garlic is bubbling but not browned. Add the cherry tomatoes, thyme, and salt and sauté for about 2 more minutes, until the tomatoes are slightly softened. Add the wine, bring to a simmer, and cook for about 3 minutes, until most of the wine has evaporated. Pour in the stock and bring to a simmer. Add the mussels to the pot, discarding any that do not close to the touch, and stir to coat them in the cooking liquid.
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Secure the lid and set the pressure release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 2 minutes at low pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)
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When the cooking program ends, perform a quick release by moving the Pressure Release to Venting. Open the pot. Spoon the mussels into a large, shallow serving bowl, discarding any that failed to open. Pour the cooking liquid over the top.
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Sprinkle with the parsley and serve right away, with the bread on the side for soaking up the cooking liquid.
Notes: My favorite seafood stock is Better Than Bouillon Lobster Base. For 1 cup, reconstitute 1 teaspoon of the base in 1 cup boiling water.
Most of the fat in this recipe comes from the butter and olive oil in the cooking liquid. If you eat the mussels and just a few spoonfuls of the liquid, you will have consumed far less fat and calories than are reflected in the nutrition data.
Nutrition Information
Per serving: 495 calories, 21 grams fat, 19 grams carbohydrates, 1 gram fiber, 44 grams protein
SHRIMP AND AVOCADO TOAST
High in protein and relatively low in calories, shrimp are a good addition to a healthy diet. Here, they are gently poached in the Instant Pot, then layered on toasted rye bread spread with a lemony avocado mash. A generous garnish of fresh dill pairs well with the aromatic rye bread and gives these toasts a little Scandinavian flair. Serve them as a light snack, appetizer, or brunch dish.
Shrimp
2 cups water
1½ teaspoons fine sea salt
1 pound frozen extra-large shrimp (21/30), thawed, peeled, and deveined
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon chopped fresh dill
½ teaspoon freshly ground black pepper
Avocado Mash
2 avocados, pitted and peeled
2 tablespoons fresh lemon juice
½ teaspoon fine sea salt
8 thin slices rye bread (from thinly sliced dense, square loaf), toasted
Chopped fresh dill, for serving
Freshly ground black pepper, for serving
PREP 5 MINUTES
COOK 15 MINUTES
PR QPR
SERVES 8
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To poach the shrimp: Combine the water and salt in the Instant Pot and stir to dissolve the salt. Secure the lid and set the Pressure Release to Sealing. Select the Steam setting and set the cooking time for 0 (zero) minutes at low pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)
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When the cooking program ends, perform a quick release by moving the pressure release to Venting. Open the pot and stir in the shrimp, using a wooden spoon to nudge them all down into the water. Cover the pot and leave the shrimp for 5 minutes on the Keep Warm setting. The shrimp will gently poach and cook through. Drain the shrimp in a colander and transfer them to a medium bowl. Add the oil, lemon juice, dill, and pepper and stir to combine. Set aside.
-
To make the avocado mash: In a medium bowl, mash the avocados with the lemon juice and salt.
-
To serve, spread the mashed avocado onto the toasted rye bread and spoon the shrimp on top. Top each toast with the dill, a grind of pepper, and a little drizzle of the olive oil–lemon juice marinade from the shrimp.
Note: This method for cooking the shrimp might seem strange: first, you bring water to a boil on the low pressure setting, and then you open the pot and add the shrimp. Bringing the water to a boil heats up the whole pot, and all that heat keeps the water plenty hot for poaching the shrimp, even when the cooking program has ended. The gentle heat results in shrimp that are more tender than shrimp cooked under pressure. After much trial and error, this has turned out to be my favorite method for cooking shrimp.
Nutrition Information
Per serving: 255 calories, 9 grams fat, 30 grams carbohydrates, 9 grams fiber, 15 grams protein
SHRIMP CEVICHE WITH SWEET POTATOES AND CORN
This recipe borrows elements from a handful of different countries’ takes on ceviche, a high-protein, low-fat seafood salad-cocktail. A squeeze of ketchup goes into the marinade for an Ecuadorian twist, avocado lends a little Mexican flair, and steamed sweet potato and corn on the side is a Peruvian custom. If fresh corn is not in season, substitute frozen corn.
Shrimp
2 cups water
1½ teaspoons fine sea salt
1 pound extra-large shrimp (21/30), peeled and deveined
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon chopped fresh dill
⅛ teaspoon ground black pepper
Marinade
½ cup fresh lime juice
2 tablespoons ketchup
½ small red onion, thinly sliced
1 tablespoon chopped fresh cilantro
1 jalapeño chile, seeded and minced
1 avocado, diced
One 12-ounce cucumber, diced
1 cup grape tomatoes, quartered
For Serving
2 ears yellow corn, husks and silk removed, halved crosswise, and steamed (this page)
8 ounces sweet potatoes, steamed (this page), peeled, and sliced
PREP 5 MINUTES
COOK 15 MINUTES
PR QPR
COOL 5 MINUTES
SERVES 4
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To poach the shrimp: Combine the water and salt in the Instant Pot and stir to dissolve the salt. Secure the lid and set the Pressure Release to Sealing. Select the Steam setting and set the cooking time for 0 (zero) minutes at low pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)
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While the water is heating, prepare an ice bath.
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To make the marinade: In a small bowl, stir together the lime juice, ketchup, onion, cilantro, and jalapeño.
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When the cooking program ends, perform a quick release by moving the pressure release to Venting. Open the pot and stir in the shrimp, using a wooden spoon to nudge them all down into the water. Cover the pot and leave the shrimp for 5 minutes on the Keep Warm setting. The shrimp will gently poach and cook through. Transfer the shrimp to the ice bath, let the shrimp cool down for 5 minutes, then drain the shrimp in a colander and transfer to a medium bowl.
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Add the avocado, cucumber, and tomatoes to the bowl with the shrimp. Pour in the marinade and fold gently to coat the shrimp and vegetables, taking care not to mash the avocado.
-
Spoon the ceviche into bowls and serve right away, with the corn and sweet potatoes on the side.
Note: If you are using smaller shrimp, the cooking time will be a minute or two less. Check the shrimp after 3 minutes to see if they are fully opaque.
Nutrition Information
Per serving: 387 calories, 6 grams fat, 48 grams carbohydrates, 9 grams fiber, 27 grams protein
CIOPPINO PASTA
Here, you quickly sauté the seafood in the Instant Pot, take it out when it’s just cooked through, and then use the flavorful, garlicky olive oil as the base for the hearty, whole-wheat penne pasta cooked with spicy tomato sauce. Just before serving, the seafood is mixed with the pasta, so it is never overcooked. I usually have a 1-pound bag of mixed seafood (scallops, calamari, and shrimp) from Trader Joe’s in my freezer, so I just pop it in the fridge to thaw a day ahead of making this dish.
2 tablespoons extra-virgin olive oil, plus more for drizzling
3 garlic cloves, thinly sliced
1 pound frozen seafood blend, thawed
1 yellow onion, sliced
2 shallots, sliced
4 celery stalks, sliced
1 teaspoon dried oregano
½ teaspoon red pepper flakes
2 cups seafood or fish stock (see Notes, this page) or bottled clam juice
8 ounces whole-wheat penne
One 28-ounce can whole San Marzano-style tomatoes and their liquid
2 tablespoons chopped fresh flat-leaf parsley
Freshly ground black pepper, for serving
Lemon wedges, for serving
PREP 0 MINUTES
COOK 25 MINUTES
PR 5 MINUTES NPR
SERVES 4
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Select the Sauté setting on the Instant Pot and heat the oil and garlic for 3 minutes, until the garlic is bubbling but not browned. Add the seafood blend and sauté for 2 to 3 minutes, until just cooked through. Using a slotted spoon, transfer the seafood to a dish and set aside. There will be some liquid left in the pot.
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Add the onion, shallots, and celery to the pot and sauté for about 4 minutes, until the onion begins to soften. Add the oregano and red pepper flakes and sauté for 1 more minute. Stir in the stock and pasta, using a wooden spoon or spatula to nudge the pasta under the liquid as much as possible. It’s fine if a few pieces are sticking up above the liquid. Add the tomatoes and their liquid on top of the pasta, crushing the tomatoes with your hands as you add them to the pot. Do not stir them in.
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Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 6 minutes at high pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)
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When the cooking program ends, let the pressure release naturally for 5 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and stir in the seafood and parsley.
-
Spoon the pasta into bowls, drizzle with oil, and top with a few grinds of black pepper. Serve right away, with the lemon wedges on the side.
Note: If you like, you can substitute 1 pound bay scallops or peeled, deveined shrimp for the seafood blend.
Nutrition Information
Per serving: 432 calories, 8 grams fat, 62 grams carbohydrates, 10 grams fiber, 28 grams protein
SEAFOOD RISOTTO
Seafood risotto sounds fancy, but it’s actually very easy to make. This is a great dish to serve for a romantic dinner, along with a green salad and a good white wine (a little goes into the risotto, too). You’ll look like a gourmet chef, and all you had to do was turn on your Instant Pot. Since the meal will be light, you’ll have room left over for dessert. I suggest a wedge of Flourless Chocolate Torte (this page).
2 tablespoons extra-virgin olive oil
3 garlic cloves, minced
3 shallots, minced
¾ teaspoon fine sea salt
1 cup short-grain brown rice
½ cup dry white wine
2 cups seafood stock (see Notes, this page), fish stock, or low-sodium vegetable broth (this page)
1 pound frozen seafood blend, thawed
¼ teaspoon freshly ground black pepper
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh flat-leaf parsley, for serving
PREP 0 MINUTES
COOK 50 MINUTES
PR 10 MINUTES NPR
SERVES 4
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Select the Sauté setting on the Instant Pot and heat the oil, garlic, shallots, and salt for 4 minutes, until the shallots have softened. Stir in the rice and sauté for about 3 minutes, until the rice turns opaque and the shallots begin to brown. Pour in the wine and cook for about 3 minutes, until the liquid has evaporated and the rice begins to sizzle. Stir in the stock, then scrape down the sides of the pot to make sure all of the grains are submerged in the stock.
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Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 30 minutes at high pressure. (The pot will take about 5 minutes to come up to pressure before the cooking program begins.)
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When the cooking program ends, let the pressure release naturally for 10 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and stir in the seafood blend and pepper. Press the Cancel button to reset the cooking program, then select the Sauté setting. Cook the risotto for about 4 more minutes, stirring often, until the seafood is cooked through. Press the Cancel button to turn off the pot. Stir in the lemon juice.
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Spoon the risotto into bowls, sprinkle with the parsley, and serve right away.
Nutrition Information
Per serving: 330 calories, 8 grams fat, 41 grams carbohydrates, 4 grams fiber, 20 grams protein
NEW ENGLAND FISH CHOWDER
This creamy and comforting chowder is studded with potatoes, vegetables, and chunks of tender cod. It’s made with half-and-half instead of heavy cream to lighten it up, and it’s thickened with just enough cornstarch to give it a rich texture. Serve it as the main course for lunch or dinner, or in cups alongside a salad or sandwich.
1 tablespoon unsalted butter
1 yellow onion, diced
2 celery stalks, diced
2 carrots, diced
½ teaspoon fine sea salt
1½ teaspoons chopped fresh thyme leaves
1 teaspoon Old Bay seasoning
½ cup dry white wine
1½ pounds Yukon gold or other waxy potatoes, cut into ½-inch cubes
3 cups seafood stock (see Notes, this page), fish stock, or bottled clam juice
2 pounds skinless cod fillets, cut into 1-inch pieces
½ cup half-and-half
2 tablespoons cornstarch
1 tablespoon chopped fresh flat-leaf parsley, for serving
PREP 0 MINUTES
COOK 35 MINUTES
PR 15 MINUTES NPR
SERVES 6
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Select the Sauté setting on the Instant Pot and melt the butter for 2 minutes. Add the onion, celery, carrots, and salt and sauté for 5 minutes, until the onion has softened. Add the thyme, Old Bay, and wine and bring to a simmer for about 5 minutes, until most of the liquid has evaporated. Add the potatoes and stir to combine. Pour in the stock, then add the fish on top. Do not stir it in.
-
Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 1 minute at high pressure. (The pot will take about 20 minutes to come up to pressure before the cooking program begins.)
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When the cooking program ends, let the pressure release naturally for 15 minutes, then move the Pressure Release to Venting to release any remaining steam.
-
In a small bowl or measuring cup, stir together the half-and-half and cornstarch until smooth. Open the pot, pour in the half-and-half mixture, and stir to combine. (It’s fine if the fish breaks up into smaller pieces as you stir the chowder.)
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Press the Cancel button to reset the cooking program, then select the Sauté setting. Let the chowder come up to a simmer and cook for about 1 minute, until slightly thickened. Press the Cancel button to turn off the pot.
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Ladle the chowder into bowls, sprinkle with the parsley, and serve hot.
Nutrition Information
Per serving: 349 calories, 8 grams fat, 50 grams carbohydrates, 5 grams fiber, 25 grams protein
COD AND SHRIMP STEW WITH TOMATOES AND SAFFRON
This is a quick and easy take on a Spanish-style caldereta, or “stew.” Seasoned with fragrant saffron and sweet paprika, it’s a one-pot meal of fish, shrimp, and potatoes in a vibrant broth. There are plenty of other vegetables, too, including leeks, bell pepper, and carrots.
2 tablespoons extra-virgin olive oil
4 garlic cloves, chopped
1 leek, white part only, thinly sliced into rounds and rinsed
1 yellow onion, diced
1 green bell pepper, seeded and diced
1 carrot, diced
½ teaspoon fine sea salt
½ cup dry white wine
1 cup seafood stock (see Notes, this page), fish stock, or bottled clam juice
¼ teaspoon saffron threads
1 tablespoon sweet paprika
1 bay leaf
2 tablespoons tomato paste
1 pound Yukon gold or red potatoes, cut into 1-inch pieces
1 pound skinless cod fillets, cut into 1-inch pieces
8 ounces peeled and deveined medium shrimp
2 tablespoons chopped fresh flat-leaf parsley, for serving
PREP 0 MINUTES
COOK 20 MINUTES
PR QPR
REST 5 MINUTES
SERVES 4
-
Select the Sauté setting on the Instant Pot and heat the oil and garlic for 3 minutes, until the garlic is bubbling but not browned. Add the leek, onion, bell pepper, carrot, and salt and sauté for about 5 minutes, until the leek and onion have softened.
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Add the wine and stock, using a wooden spoon or spatula to nudge any browned bits from the bottom of the pot. Add the saffron, paprika, bay leaf, and tomato paste and stir to combine. Add the potatoes in an even layer, using the spoon or spatula to nudge them into the liquid.
-
Secure the lid and set the Pressure Release to Sealing. Press the Cancel button to reset the cooking program, then select the Pressure Cook or Manual setting and set the cooking time for 3 minutes at high pressure. (The pot will take about 5 minutes to come up to pressure before the cooking program begins.)
-
When the cooking program ends, perform a quick release by moving the Pressure Release to Venting. Open the pot and stir in the cod. Press the Cancel button to reset the cooking program, then select the Sauté setting. Bring just to a simmer (this will take about 2 minutes), then stir in the shrimp and let come to a simmer again (this will only take about 1 minute). Press the Cancel button to turn off the pot and let sit for about 5 minutes, just until the shrimp and cod are cooked through. The simmering will gradually slow down, and the carryover heat will cook everything through even though the pot is turned off. Remove and discard the bay leaf.
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Ladle the stew into bowls and sprinkle with the parsley. Serve warm.
Note: If the seafood was previously frozen, make sure the seafood is thoroughly thawed. It will cook much more evenly and quickly.
Nutrition Information
Per serving: 435 calories, 12 grams fat, 91 grams carbohydrates, 6 grams fiber, 31 grams protein
FISH TACO SALADS WITH FRESH MANGO SALSA
Salads are at their best when they’re full of textural contrasts, and this San Diego–inspired bowl has crunch to spare. It combines toasted (not fried) tortilla strips, tender, lean white fish, and a colorful, vitamin C–rich mango salsa on a bed of crisp lettuce and cabbage. A scoop of beans and some avocado slices top things off, for a seriously satisfying meal.
Fish
1½ pounds skinless snapper fillets
1½ teaspoons chili powder
¾ teaspoon fine sea salt
Tortilla Strips
Two 7-inch corn tortillas, cut into 2 by ¼-inch strips
2 teaspoons fresh lime juice
2 teaspoons extra-virgin olive oil
¼ teaspoon chili powder
⅛ teaspoon fine sea salt
Salsa
1 large mango, peeled, pitted, and diced
1 jalapeño chile, seeded and diced
½ small red onion, diced
1 tablespoon chopped fresh cilantro
2 teaspoons fresh lime juice
¼ teaspoon fine sea salt
Salad
2 cups firmly packed shredded green cabbage
1 head romaine, sliced crosswise into ½-inch-wide ribbons
1 tablespoon extra-virgin olive oil
2 teaspoons lime juice
¼ teaspoon fine sea salt
1 large avocado, pitted, peeled, and sliced
1½ cups drained cooked black beans (this page), or one 15-ounce can black beans, rinsed and drained
Lime wedges, for serving
PREP 0 MINUTES
COOK 15 MINUTES
PR 5 MINUTES NPR
SERVES 4
-
To cook the fish: Pat the fish fillets dry with paper towels, then sprinkle them all over with the chili powder and salt.
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Pour 1 cup water into the Instant Pot and place the wire metal steam rack into the pot. Arrange the fillets in a single layer on the rack.
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Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook or Manual setting and set the cooking time for 3 minutes at low pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)
-
While the fish is cooking, make the tortilla strips: Line a small sheet pan with parchment paper or aluminum foil. In a bowl, combine the tortilla strips, lime juice, oil, chili powder, and salt and toss until the strips are evenly coated. Spread the strips in a single layer on the prepared pan and toast in a toaster oven (or in a conventional oven at 425°F) for about 8 minutes, until lightly browned and crisp.
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To make the salsa: In a small bowl, combine the mango, jalapeño, onion, cilantro, lime juice, and salt and stir until evenly mixed.
-
When the cooking program ends, let the pressure release naturally for 5 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and, wearing heat-resistant mitts, grasp the handles of the steam rack, lift the fish out of the pot, and transfer it to a plate. Using a fork, flake the fish into bite-size pieces, discarding any errant bones.
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To make the salad: In a large bowl, combine the cabbage, romaine, oil, lime juice, and salt and toss to coat evenly.
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Transfer the salad to four bowls. Top with the fish, salsa, avocado, black beans, and tortilla strips. Serve right away, with the lime wedges on the side.
Nutrition Information
Per serving: 494 calories, 17 grams fat, 44 grams carbohydrates, 14 grams fiber, 44 grams protein
SALMON AND SPINACH PATTIES
Serve a few salmon patties on a bed of greens or atop a salad bowl, or tuck them into slider buns with a little tartar sauce for an easy appetizer. Crispy on the outside and soft on the inside, these patties are an adult- and kid-friendly way to put seafood into your diet. Salmon fillets are cooked quickly in the Instant Pot, then blended in a food processor with other ingredients into a patty mixture. You can either bake the patties or cook them on the stove top (see Note).
Two 8-ounce skin-on or skinless salmon fillets
1 tablespoon fresh lemon juice
¾ teaspoon fine sea salt
½ teaspoon freshly ground black pepper
1 slice sourdough or gluten-free bread, cut into ½-inch cubes
2 cups firmly packed baby spinach
1 large egg
1 shallot, minced
¼ cup chopped fresh flat-leaf parsley
1½ tablespoons extra-virgin olive oil
Lemon wedges, for serving
PREP 10 MINUTES
COOK 25 MINUTES
PR 5 MINUTES NPR
COOL 5 MINUTES
MAKES 10 PATTIES
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Pour 1 cup water into the Instant Pot and place the wire metal steam rack into the pot. Place the salmon fillets, skin side down if skin on, on the rack and drizzle the lemon juice over them. Sprinkle the fillets with ½ teaspoon of the salt and the pepper.
-
Secure the lid and set the Pressure Release to Sealing. Select the Steam setting and set the cooking time for 4 minutes at low pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)
-
While the salmon is cooking, ready the bread and spinach for the patty mixture. In a food processor, combine the bread and spinach and process using 1-second pulses, until the bread and spinach are finely chopped. Leave them in the processor.
-
Preheat the oven to 400ºF. Line a sheet pan with a silicone baking mat or parchment paper and grease lightly with olive oil or nonstick cooking spray.
-
When the cooking program ends, let the pressure release naturally for 5 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and, wearing heat-resistant mitts, grasp the handles of the steam rack, lift the salmon out of the pot, and transfer it to a plate.
-
Peel away the salmon skin, if any, then, using a fork, flake the fish, removing any errant bones. Let the salmon cool for 5 minutes, until no longer piping hot, then add it to the food processor along with the egg, shallot, and parsley. Process using about six 1-second pulses, just until a cohesive mixture forms, stopping to scrape down the sides as needed.
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Using your hands, shape the mixture into ten patties, using ¼ cup of the mixture for each patty and making the patties about ½ inch thick. As the patties are shaped, place them on the prepared pan. Drizzle patties evenly with the oil.
-
Bake the patties for about 10 minutes, until lightly golden on the bottom and cooked through. Remove from the oven and immediately sprinkle with the remaining ¼ teaspoon salt.
-
Serve the patties warm, with the lemon wedges on the side.
Note: If you like, you can cook the patties in a skillet on the stove top instead of in the oven. Instead of drizzling the olive oil over the patties, heat the oil in a nonstick skillet over medium heat, then add the patties and cook, turning once, for 3 to 4 minutes on each side, until browned on both sides and cooked through.
Nutrition Information
Per patty: 125 calories, 6 grams fat, 4 grams carbohydrates, 0 grams fiber, 13 grams protein
POACHED SALMON WITH BASIL VINAIGRETTE
Here, homemade basil oil shakes up a classic vinaigrette for spooning over Instant Pot–poached salmon. Fish always comes out moist and flaky when cooked this way, and the vinaigrette dresses up the simply prepared fillets without masking their flavor. To complete the healthy menu, serve the salmon with steamed vegetables and whole-grain couscous or brown rice.
Salmon
1 cup water
½ cup dry white wine
4 lemon slices, each ½ inch thick
1 shallot, thinly sliced
6 fresh flat-leaf parsley sprigs
1 teaspoon fine sea salt
Two 8-ounce skin-on salmon fillets
½ teaspoon freshly ground black pepper
Basil Vinaigrette
2 tablespoons Basil Oil (this page)
1 tablespoon white wine vinegar or champagne vinegar
1 garlic clove, pressed or grated
¼ teaspoon fine sea salt
PREP 5 MINUTES
COOK 15 MINUTES
PR 10 MINUTES NPR
SERVES 4
-
To cook the salmon: Combine the water, wine, lemon slices, shallot, parsley, and salt in the Instant Pot and stir to dissolve the salt. Place the salmon fillets, skin side down, into the pot and sprinkle the pepper over the fillets and the cooking liquid.
-
Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook or Manual setting and set the cooking time for 2 minutes at low pressure. (The pot will take about 10 minutes to come up to pressure before the cooking program begins.)
-
While the fish is cooking, make the vinaigrette: In a jam jar or other tightly lidded container, combine the oil, vinegar, garlic, and salt. Cover and shake vigorously to combine.
-
When the cooking program ends, let the pressure release naturally for 10 minutes, then move the Pressure Release to Venting to release any remaining steam. Open the pot and, using a fish spatula or other thin spatula, halve the salmon fillets and transfer to serving plates.
-
Give the vinaigrette another shake to recombine. Serve the salmon warm, with the vinaigrette spooned over the top.
Nutrition Information
Per serving: 273 calories, 16 grams fat, 0 grams carbohydrates, 0 grams fiber, 29 grams protein
THAI GREEN CURRY TILAPIA
This rich, coconutty curry is full of tender chunks of lean, high-protein tilapia and vitamin-rich vegetables. It’s cooked entirely on the Instant Pot’s Sauté setting, so it takes only 20 minutes to make. Green curry paste is easy to find in the Asian foods section of most grocery stores, but I like to seek out Mae Ploy or Aroy-D brand, both of which are carried in Asian markets and online. The flavors of these pastes are much more intense than those carried in most regular grocery stores.
1 tablespoon coconut oil
1 yellow onion, cut into 1-inch pieces
One 14-ounce can coconut milk, shaken well before opening
3 tablespoons green curry paste
½ cup water
2 large carrots, sliced ¼-inch thick on the diagonal
8 ounces green beans, trimmed and cut into 1-inch pieces
1 red bell pepper, seeded and cut into 1-inch pieces
1½ pounds skinless tilapia fillets, cut into 2-inch pieces
½ cup firmly packed fresh Thai basil leaves, for serving
1 lime, cut into wedges, for serving
Cooked brown jasmine rice or cauliflower rice, for serving
PREP 0 MINUTES
COOK 20 MINUTES
PR N/A
SERVES 6
-
Select the Sauté setting on the Instant Pot and heat the coconut oil for 2 minutes. Add the onion and sauté for about 4 minutes, until the onion has softened, is translucent, and is beginning to brown just a bit. Add ½ cup of the coconut milk and the curry paste and sauté for about 1 more minute, until bubbling and fragrant. Pour in the water and use a wooden spoon or spatula to nudge any browned bits from the bottom of the pot.
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Stir in the carrots and green beans and the remainder of the coconut milk. Bring the curry to a simmer (this will take about 3 minutes), then let cook, uncovered, for about 4 minutes, until the carrots and green beans are about half-cooked. Stir in the bell pepper and tilapia, bring to a simmer once more, and cook for about 5 minutes, just until the fish is cooked through and the carrots and green beans are fork-tender. Press the Cancel button to turn off the pot.
-
Ladle the curry into bowls and sprinkle the basil leaves on top. Serve piping hot, with the lime wedges and rice on the side.
Nutrition Information
Per serving: 350 calories, 20 grams fat, 16 grams carbohydrates, 5 grams fiber, 26 grams protein
