In today’s world, it can be harder than ever to get the nutrition your body needs. Even if you consume a colorful and widely varied diet, today’s soils are severely depleted of nutrients. And that means the foods that come from these soils are nutrient depleted as well.
On top of that, the pollution and stress you face in your daily life taxes your antioxidant defenses and further depletes your body’s stores of nutrients. And don’t forget the winter months, when the sun is low in the sky and vitamin D production is limited.
Nutrient depletion weakens your immunity, hampers your ability to detoxify and increases you risk of chronic disease.
That’s why we are always looking for ways to get the greatest nutritional bang per bite. For example, I often add nutrient-rich heart and liver to meatballs. We buy organic produce, not just to avoid chemicals in our cuisine, but also because struggle makes plants stronger (and more nutrient rich).
Finally, we do our best to include foods that are extremely nutrient dense in our diet. And you might be surprised to learn that…
Oysters are One of the Most Nutrient Dense Foods on the Planet
Oysters are bivalves – animals that filter nutrients in phytoplankton and then concentrate those nutrients into their meat.
Oysters are especially high in vitamin B12, zinc, and copper. They’re also very rich in omega-3 fats. On an ounce-per-ounce basis, they provide triple the amount of omega-3 fatty acids as you would find in wild salmon!
In fact, the table below shows the power-packed nutrition you’ll find in just one bowl of the Instant Pot Oyster Stew featured at the end of this post. You’ll also see how it stacks up to the nutrients in other foods:
| Nutrient | One Serving Oyster Stew | Equivalent Food Source |
|---|---|---|
| Vitamin B12 | 378% | 10 oz. steak |
| Zinc | 158% | 7 oz. short ribs |
| Selenium | 156% | 7 oz. mackerel |
| Copper | 113% | 9 cups of kale |
| Vitamin A | 50% | 3.5 oz. tuna |
| Manganese | 48% | 3 oz. bass |
| Iron | 41% | 5 oz. skirt steak |
| Phosphorous | 33% | 4 oz. pork sirloin |
| Riboflavin | 29% | 2 hard boiled eggs |
| Vitamin C | 23% | 1 cup blueberries |
| Omega 3 (EPA/DHA) | 963 mg | 2.5 oz. wild salmon |
| Cholesterol | 249 mg | 5.5 oz shrimp |
Because the nutrient density and contaminant levels of oysters can vary according to the environment where they live, it is very important to choose oysters from a clean source. The brand of oysters we trust is Goose Point Oysters, from the Willapa Bay National Wildlife Refuge. They are rated “eco-best” by the Environmental Defense Fund and come from one of the cleanest estuaries in the US. This brand can be found in many supermarkets nationwide.
In today’s quick and delicious recipe, we turn these gifts from the sea into an immune-boosting stew that you can enjoy all winter long! So, let’s get to the step by step and make some oyster stew!
Instant Pot Oyster Stew: A Creamy, Nutrient-Dense Winter Stew in Minutes
For this recipe, I turned to the Instant Pot Electronic Pressure Cooker – my all-time favorite kitchen tool. I already knew how easily and quickly it turned whole chicken (try my pressure cooker whole chicken) and tough cuts of meat (check out my pressure cooker pot roast) to fork tender, and how fast it cooked up delicate seafood like fish and shrimp.
I had a feeling the low pressure setting on the Instant Pot would be ideal for delicate oysters.
Looking at a variety of traditional oyster stew recipes, I decided on the classic ingredients of heavy cream, butter, shallots, celery and garlic, along with some chicken broth, and of course, clean-sourced Goose Point Oysters (and their liqueur – the liquid that they come in).
Add the butter to the Instant Pot and hit the Sauté button to melt…
Add the shallots, garlic and celery. Cook while stirring for about four minutes…
Now pour in the oysters and their liqueur…
Top with heavy cream and bone broth…
Close and lock the lid. Hit the “Manual” button. Then change pressure to “LOW” and set the time for six minutes…
While your oysters cook, whip up a quick salad or warm some Keto Drop Biscuits, and chop some fresh parsley. Your oyster stew will emerge, golden with perfectly tender oysters. Adjust your seasoning – I added ½ tsp. sea salt and ¼ tsp. white pepper. Then ladle into bowls and top with parsley…
Many people who haven’t tried it think oyster stew will be fishy. It’s not – it’s fresh like the ocean, creamy and deliciously addictive. My little one couldn’t get enough!
You can serve the stew with the oysters whole (which looks beautiful). Or if you prefer, you can snip them up, which will make them a bit easier to eat. However you choose to do it, you’re getting a hefty dose of immune-boosting nutrition in every serving!
If you like oysters, check out my Paleo Fried Oyster recipe for another grain-free riff on this superfood seafood!
Instant Pot Oyster Stew (in 15 Minutes!)
Ingredients
Tap an ingredient to check it off.
- 1 pint organic heavy cream (or full fat coconut milk for dairy free)
- 1 cup bone broth
- 1 cup minced celery
- 2 10 oz. jars shucked oysters with liqueur
- 2 Tbsp. grass-fed butter (or coconut oil for dairy free)
- 2 Tbsp. minced shallot
- 2 cloves garlic minced
- ½ tsp. sea salt
- ¼ tsp. white pepper
- 2 Tbsp. fresh parsley, chopped
Instructions
- Add butter, saute shallot, garlic and celery until soft (about 4 minutes) Add the oysters, cream and broth
- Close and lock lid, set to LOW pressure and 6 minutes.
- Do a quick release. Stir in the sea salt and white pepper (to taste).
- Snip the oysters using kitchen shears, if desired. Ladle into bowls, garnish with parsley and serve.
Nutrition Facts
Per Serving (1 Bowl Instant Pot Oyster Stew) · Recipe makes 4- Fat53 g80%
- Protein17 g12%
- Carbs13 g8%
- Calories
- 597
- Total Fat
- 53 g
- Saturated Fat
- 32 g
- Monounsaturated Fat
- 15 g
- Polyunsaturated Fat
- 3 g
- Cholesterol
- 249 mg
- Total Carbohydrates
- 13 g
- Dietary Fiber
- 1 g
- Sugar
- 1 g
- Net Carbs
- 12.5 g
- Protein
- 17 g
Love Instant Pot Recipes?
Get Your FREE Instant Pot Paleo Recipes Book Here
Why You Should Quit Bread — Even the "Healthy" Kind
Did you know that traditional grain-based breads & desserts contain a compound that is the #1 greatest danger in your diet?
Studies show that this compound (and I am not talking about "gluten") is toxic to your heart and blood vessels, weakens your immune defenses, and disrupts your nerves and brain function.
And if that's not enough… this hidden compound also makes it nearly IMPOSSIBLE to burn fat and lose weight!
The great news is that you can still have your breads and desserts… AND be well too!
Discover the Secret to the World's Healthiest BreadThis post may contain affiliate links. Click here to read my affiliate policy.
About the author
Kelley Herring
Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.
I always thought that oysters needed low simmering to prevent being tough. Do they actually come out tender ? Also how would I adjust the recipe to make a half recipe using only one jar of oysters?
Hi Barbara,
We loved how the oyster stew turned out in the Instant Pot! The oysters were very tender. Because the Instant Pot cooks this soup at low temperature with low pressure, it is a very gentle setting perfect for delicate seafood.
You can certainly halve the recipe.
Also, some commenters (see messages above) feel adding the cream after cooking the oysters is a better choice. I have not had issues with the cream curdling, but you may want to try that method.
Hope this helps!
Kelley
Followed the recipe. Low pressure. No additives. Curdled.
The ingredients are the same that my family has used for decades however I should’ve know the temp would be to high for the delicate ingredients. We have always slowly heated oyster stew in a water bath. Ah well live and learn!
Paula,
Hmm, the maximum temperature in an Instant Pot is 210 F. So, I don’t believe that temperature is the issue in this case. “Low” heat on the stove is around 200 F, also.
Here’s the info on temperatures from Instant Pot:
The 3 temperature ranges in the Instant Pot® are: Less: 82-87.8°C/180-190°F (low setting in a slow cooker) Normal: 87.8~93°C/190-200°F (medium setting in a slow cooker) More: 93~99°C/200~210°F (high setting in a slow cooker)
You are right that higher temperature would make the oysters tough. But you didn’t say they were tough. You said it spewed and curdled.
I’d like to be able to reproduce the issue. Can you please tell me your Instant Pot model?
Kelley
[…] Lincoln: Instant Pot Oyster Stew […]
Hi Kelley!
I’ve looked at this recipe a hundred times; COVID lockdown has had me trying a bunch of new recipes and I finally got to this one. I just wanted to tell you it came out perfect, no curdling no worries, and it tastes amazing! I used a blend of half and half, full fat coconut milk, and almond milk (all organic) just FYI. Thanks for all your recipes!
What would make our oyster soup look like it is “clambered”? Is it safe to eat?
Hi Emma,
What kind of cream or coconut product did you use? Did it have any gums in it? As you can see from all of the comments, some people say it comes out great – other people get the curdling.