How to make fish stock

How to make fish stock really does not require higher mathematics. You want to extract most of the nutrients, and especially the fat which is rich in omega-3, and the wonderful gelatine for our bones. We use here the skeleton and head of a Norwegian salmon.

We use various vegetables and spices to increase the nutritional content and flavour. Lurking behind all our recipes are ways to add to the number of coloured-foods in our cooking.

How to make fish stock.
  • One or more fish-skeletons, including the head and tail.
  • Half an onion.
  • Half a dozen celery-stalks, including the leaves if fresh.
  • 1 chopped-carrot
  • 1/2 tsp peppercorns
  • A small chunk of peeled-ginger.
  • A thyme frond.
  1. Lightly fry the onion, celery and carrot in a small dab of butter; add the ginger, and peppercorns.
  2. Add the fish skeleton and head and continue to saute on very low heat with the lid on for about 15-minutes.
  3. Cover with boiling water and simmer for another fifteen-minutes, or so; until tender.
  4. Allow to steep for half an hour and then strain before it cools, or the gelatine will solidify.
  5. Freeze in cup-size containers. Squeeze the blocks out and store in zip lock bags.

How to make fish stock

How to make fish stock is a very inexpensive way to get huge amounts of omega-3 fatty acids which make up forty percent of the brain.

Waste not, want not, goes the old saying. I first learned many years ago how to make fish stock after visiting the market in Rotterdam. I was shocked how the bones and heads were simply discarded and I could purchase a whole wild North-Atlantic salmon skeleton for a euro.

There's a lot of meat left on the bones and in the head after it has been filleted; good food that is given to those nasty, cheeky seagulls. I have no time for them.

So along with our herring, smoked mackerel and eel we would always bring home a salmon carcass from the Rotterdam fish-market.

Voila and learned how to improve the flavour of our food with a fish stock. Just the omega-3 oil in that salmon made it worthwhile; there is such an abundance of research now how important these fatty acids are, and especially the DHA and EPA. 

Nearly half the brain is made up of omega-3 fats, and even more in the retina of the eye.

The third common omega-3 fatty acid is known as ALA; it comes from vegetables sources like your greens, chickpeas and seeds like flax.

Those who know how to make fish stock, enjoy hummus made with chickpeas and love their greens will get plenty of omega-3. You really don't need to spend a lot of money on expensive supplements that may be contaminated with mercury.


"Let thy food be thy medicine, and medicine be thy food."

Hippocrates (460 - 370 BC)


Blood vessels

There is massive amount of research confirming that omega-3 is not only important for the brain and eyes, but also for the lining of our blood vessels[1] and our joints; almost certainly virtually every tissue in the body.

Vegetarians can get enough if they will enjoy freshly-ground flaxseed with their food; oddly it has a slightly fishy smell. The best sources of DHA and EPA come from the sea though.

Fat is not the great enemy; it's refined-carbohydrate that makes us obese and raises the spectre of diabetes. It's only since Americans were advised to reduce the fat in their diet and make carbohydrate the source of more than half of their calories that they have become morbidly obese.

If you have the time watch the absorbing film Fat Fiction[2] as the scientists lay out how how fat was bedevilled by the food industry.


When browsing use right click and Open Link in New Tab, or you may get a bad gateway signal.


  1. Pathophysiology of atherosclerosis
  2. Fat fiction

Newsletter

Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself, your family and friends, and Mother Earth for future generations. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books!

Here are the back issues.

  • Mill your own flour
  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

You might like these

Did you find this page interesting? How about forwarding it to a friend, or book and food junkie; or, better still, a Facebook or Twitter tick would help.

Address:

56 Groenekloof Rd,

Hilton, KZN

South Africa

Website:

https://www.bernard-preston.com