How to make fish stock

How to make fish stock really is not rocket science. You want to extract the maximum amount of nutrients, and especially the fat rich in omega-3, and the wonderful gelatine for bones. We use here the skeleton and head of a Norwegian salmon.

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

How to make fish stock.
  • One or more fish skeletons and 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, carrot, ginger, and peppercorns in a small dab of butter.
  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 the 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's been filleted; good food that is given to those nasty, cheeky seagulls. I have no time 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.

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

Hippocrates (460 - 370 BC)


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  • Bake your own sourdough bread
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  1. Bernard Preston
  2. Pathophysiology of atherosclerosis
  3. How to make fish stock

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