Instant Pot Swordfish and Sweet Potato Frittata

I’ll admit swordfish in a frittata sounded strange to me the first time too, but hear me out. This Instant Pot swordfish and sweet potato frittata solves a real problem I had with oven frittatas: mine always came out dry at the edges and barely set in the middle, no matter how carefully I timed it. The pressure cooker fixes that with steady, moist steam instead of dry oven air, and the swordfish stays firm without turning tough, which is honestly the part I was most skeptical about before I tried it.

Why This Instant Pot Frittata Actually Works

Here’s the honest reason an oven frittata is hard to get right: dry heat cooks unevenly, so the edges of the pan firm up and start to dry out well before the center finishes setting. A pressure cooker sidesteps that problem entirely because it cooks with steam, which surrounds the pan evenly on all sides and holds a consistent, gentle temperature the whole time. That’s why an Instant Pot swordfish frittata sets from edge to center at close to the same rate, instead of giving you a rubbery ring around a still-wet middle.

The swordfish needs its own attention, though. Raw cubes of swordfish added straight to the egg mixture will overcook by the time the eggs are fully set, since fish cooks much faster than eggs do under pressure. Searing the swordfish briefly first, just until the outside turns opaque but the center is still slightly translucent, means it finishes cooking gently in the egg mixture instead of turning chalky and dry. The sweet potato needs the same kind of forethought: dice it small, about a quarter inch, or it won’t have time to fully soften in the same window the eggs need to set.

What You’ll Need for Instant Pot Swordfish and Sweet Potato Frittata

• 8 large eggs
• 1/4 cup whole milk
• 1/2 teaspoon kosher salt, plus more for the fish
• 1/4 teaspoon black pepper
• 8 ounces swordfish steak, cut into 1/2-inch cubes
• 1 tablespoon olive oil
• 1 small sweet potato, peeled and diced into 1/4-inch cubes (about 1 cup)
• 1/2 small red onion, finely diced
• 1/2 cup shredded Gruyere or sharp cheddar
• 2 tablespoons chopped fresh chives

How to Make This Instant Pot Frittata, Step by Step

1. Season the swordfish cubes lightly with salt. Heat the olive oil in a skillet over medium-high heat and sear the fish for about 90 seconds total, just until the outside turns opaque. Set aside.
2. In the same skillet, sauté the diced sweet potato and red onion for 4 to 5 minutes, until the onion softens and the sweet potato starts to color at the edges. Let cool slightly.
3. In a large bowl, whisk the eggs, milk, salt, and pepper until fully combined.
4. Grease a 7-inch round pan that fits inside your Instant Pot. Spread the sweet potato and onion mixture evenly in the bottom, then scatter the seared swordfish over the top.
5. Pour the egg mixture over the fish and vegetables, then sprinkle the cheese on top.
6. Cover the pan tightly with foil. Pour 1 cup of water into the Instant Pot and set a trivet inside, then lower the pan onto the trivet.
7. Lock the lid, set the valve to sealing, and cook on high pressure for 18 minutes.
8. Let the pressure release naturally for 10 minutes, then carefully release any remaining pressure.
9. Remove the pan, uncover, and check that the center is set by inserting a knife; it should come out clean.
10. Let it rest for 5 minutes, top with fresh chives, and slice into wedges.

A Few Things That Make This Better, Not Just Fine

A pressure-cooked swordfish frittata is ready in about 45 minutes total, most of it hands-off, and the biggest thing that separates a good one from a great one is not overcooking the swordfish before it goes in. Sear it just until the exterior turns opaque and stop there; it finishes cooking gently while the eggs set. I also always dry the diced sweet potato with a paper towel before sautéing it, since wet potato pieces steam instead of caramelizing and lose a lot of flavor in the process. Grating the cheese yourself instead of using pre-shredded bags also matters more than it sounds like it should; pre-shredded cheese is coated in anti-caking starch that keeps it from melting as smoothly into the eggs.

One more thing worth doing: let the sautéed sweet potato and onion cool for a few minutes before layering them into the pan. Adding them straight from a hot skillet starts precooking the eggs on contact, which can leave a slightly rubbery layer right where the vegetables sit. A five-minute rest fixes that completely and costs you nothing in total time, since the eggs still need whisking during that window anyway.

Mistakes I’ve Made With This Recipe

Rubbery fish. This almost always means the swordfish was seared too long before going into the eggs. Ninety seconds is genuinely enough; it looks underdone, but it isn’t.

Undercooked sweet potato. If the dice is bigger than a quarter inch, it simply won’t soften in the pressure cook time. Cut it smaller than you think you need to.

A watery frittata. This one caught me off guard the first time: condensation from the foil dripped back into the pan. Wipe the underside of the foil dry before covering, or tent it slightly so it doesn’t sit flush against the egg surface.

A frittata that sticks to the pan. Skipping the grease step, even lightly, is the usual cause. A quick coat of oil or cooking spray on the base and sides of the pan before adding anything else makes unmolding it far easier, especially with the cheese in the mix.

Variations and Substitutions

Halibut or mahi-mahi both substitute well for the swordfish if that’s what’s available, and they cook at a similar rate. Regular potato works in place of sweet potato for a less sweet version, though I’d argue the sweet potato is what makes this dish interesting in the first place. Swap the Gruyere for feta and add a handful of baby spinach if you want a brighter, tangier version. For a dairy-free take, skip the milk and cheese and add an extra egg instead to keep the texture from getting watery.

Serving This Swordfish and Sweet Potato Frittata

This holds up well as a full dinner with a simple green salad on the side, or cut into smaller wedges for brunch alongside fruit. A dollop of plain yogurt or a squeeze of lemon over the top brightens the richness of the eggs and cheese nicely. I’ve also served thinner wedges of this Instant Pot swordfish frittata alongside roasted asparagus for a slightly more composed dinner plate, which works especially well when you’re feeding guests who wouldn’t necessarily think to pair fish with eggs.

Storing and Reheating

Store leftover wedges in an airtight container in the refrigerator for up to 3 days. Reheat gently in a low oven at 300°F, or in short bursts in the microwave at half power, since high heat will make both the eggs and the fish tough. It also holds up fine cold, straight out of the fridge, if you’re eating it as a quick weekday breakfast.

Nutrition at a Glance

These are estimated values per serving and will vary depending on exact ingredient brands and portion size.

This recipe was tested and refined by bebup.org across two batches to lock in the sear time on the swordfish and the pressure time for the eggs.

The Bottom Line

This Instant Pot swordfish and sweet potato frittata isn’t a dish I expected to keep making, but the pressure cooker genuinely solves the two problems that used to send me back to the drawing board: uneven setting and overcooked fish. Once the timing clicks, it’s a fast enough dinner that I don’t think twice about putting swordfish in an egg dish anymore.