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 deep water Norwegian salmon.

We use various vegetables and spices to improve the nutritional content and flavour. Lurking behind all our recipes are ways to increase 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; 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; I could purchase a whole wild North-Atlantic salmon skeleton for a euro.

There was 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.

Soon we 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 the DHA and EPA fatty acids are. Not that ALA from plants is less so.

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 and 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[3] with their food; oddly it has a slightly fishy smell. The best sources of DHA and EPA come from the sea though.

The exception is purslane plant which contain all three of the omega-3 fatty acids.

Fat is not the great enemy; it's refined-carbohydrate that makes us obese and raises the spectre of diabetes.

It is 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 lipids were bedevilled by the food industry.

Deep sea cold water fish and freshly ground flaxseed are included in our 10 top anti-inflammatory foods.

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