From the Home Kitchen: Instant Pot Mahi-Mahi Tomato Stew

When I talk about my wellness journey, I’m not counting calories or checking boxes. I’m building on my relationship with food in a way that honors both my body and my taste buds. This Instant Pot Mahi-Mahi Tomato Stew is the latest recipe that reminds me why choosing nourishing ingredients doesn’t mean sacrificing flavor—in fact, it’s quite the opposite.

The Wellness Within Each Ingredient

Let’s start with the star: mahi-mahi. This lean, protein-rich fish is more than just a healthy choice—it’s an investment in sustained energy and muscle recovery. Rich in omega-3 fatty acids, B vitamins, and selenium, mahi-mahi supports everything from heart health to cognitive function. When I’m choosing proteins for my wellness journey, I look for options that work with my body, not against it, and this fish delivers precisely that.

The aromatics in this stew—onion, bell pepper, and garlic—aren’t just there for flavor (though they excel at that too). These vegetables provide anti-inflammatory compounds and antioxidants. Garlic, in particular, has been my quiet wellness ally, supporting immune function and cardiovascular health with every savory bite.

Then there’s the tomato base. Crushed tomatoes and tomato paste aren’t just the backbone of this stew’s rich texture; they’re packed with lycopene, a powerful antioxidant that becomes even more bioavailable when tomatoes are cooked. Combined with grapeseed oil—high in polyunsaturated fats, particularly omega-6 fatty acids, and antioxidants like vitamin E—this stew becomes a masterclass in nutritional synergy.

The herbs and spices deserve their own recognition. Smoked paprika, thyme, and red pepper flakes don’t just season the dish; they contribute anti-inflammatory properties and metabolism-supporting compounds. Even that optional splash of white wine adds depth while keeping the dish light and bright. It was not optional for me. I used it.

A Symphony of Flavors

Here’s what makes this stew sing: the interplay between smoky, bright, and savory notes creates a flavor profile that’s both comforting and exciting. The smoked paprika lends a deep, almost campfire-like warmth that mingles beautifully with the sweet earthiness of sautéed onions and bell peppers. Garlic brings its pungent, aromatic punch, while the tomatoes provide a tangy-sweet foundation that ties everything together.

The mahi-mahi itself has a mild, slightly sweet flavor with a firm, meaty texture that stands up beautifully to the bold stew. It soaks up all those Mediterranean-inspired flavors without disappearing into the background. The optional white wine adds a subtle acidity and complexity, while the fresh herbs at the finish—parsley for me—bring a grassy brightness that cuts through the richness. That final squeeze of citrus? It’s not just garnish. It’s the high note that makes every spoonful feel vibrant and alive.

The red pepper flakes offer a gentle heat that doesn’t overwhelm but rather enhances all the other flavors, making each bite more dynamic than the last. This isn’t a one-note dish—it’s layered, balanced, and deeply satisfying.

Why This Matters to My Journey

Wellness isn’t about deprivation. It’s about abundance—abundant flavor, abundant nutrients, abundant joy in the meals I create. This stew embodies a philosophy I’ve embraced: that the foods that support my health goals can also be the ones I genuinely crave and enjoy.

The Instant Pot does the heavy lifting, pressure-cooking everything into a harmonious, aromatic stew while I move on with my evening.

Every bowl is a reminder that taking care of myself doesn’t have to be complicated. Sometimes wellness is as simple as good fish, vibrant vegetables, and the warm, smoky embrace of a well-seasoned stew.

Let’s do the recipe!

Ingredients

Fish

• 1½–2 lbs mahi-mahi, cut into 1½-inch chunks
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon paprika
• 1 tablespoon oil

Stew Base

• 2 tablespoons oil of your choice (I used grapeseed)
• 1 onion, diced
• 1 bell pepper, diced
• 3–4 garlic cloves, minced
• 1 teaspoon smoked paprika
• ½–1 teaspoon thyme
• ½ teaspoon red pepper flakes (optional)
• 2 tablespoons tomato paste
• 1 can (14–15 oz) crushed tomatoes
• 1 cup fish stock or chicken broth (I used unsalted chicken stock)
• ½ cup white wine (optional)
• 1 bay leaf
• Salt & pepper to taste
• Fresh parsley or cilantro
• Lemon or lime wedges

Instructions (Instant Pot)

1. Season and sear the mahi-mahi

• Season fish with salt, pepper, and paprika.
• Hit Sauté (High) on the Instant Pot.
• Add 1 tablespoon oil.
• Sear the fish in batches for 1 minute per side — just color, not cooking through.
• Remove to a plate and set aside.

2. Build the tomato stew base

• Add 2 tablespoons of oil to the pot.
• Add onion + bell pepper; sauté 3–4 minutes.
• Stir in garlic, smoked paprika, thyme, and pepper flakes, then cook 1 minute.
• Add the tomato paste; cook for 1–2 minutes to caramelize.
• Pour in crushed tomatoes, stock, and wine.
• Add bay leaf.
• Stir well and scrape the bottom to prevent burn warnings.

3. Pressure cook

• Close lid.
• Set to Pressure Cook (High) for 5 minutes. (make sure you set the pressure release to “sealing”)
• Let Natural Release for 10 minutes, then quick-release the rest.

4. Add the mahi-mahi

Now turn Sauté (Low) back on.

• Gently place the seared mahi-mahi into the hot stew.
• Simmer 3–5 minutes until the fish is cooked through and flaky.

5. Finish

• Taste and adjust seasoning.
• Stir in fresh parsley or cilantro (parsley for me).
• Add a squeeze of lime or lemon over each bowl.
  
  I served mine with

• Crusty bread (quick garlic butter on white bread into a toaster for 3 minutes, slice up into strips)
• Herbed-roasted potatoes 

It’s not about perfection—it’s about progress, one delicious, nourishing meal at a time.

I’d love to see pictures if you make this.

You can email me or tag me on Instagram!

Slàinte and bon appétit!