Fish Stock

Nicola Galloway's FISH STOCK OR BONE BROTH

 

I love taking the children to the fish shop and checking out the whole fish on display. Fish heads and carcasses are very cheap (sometimes even free) and make wonderful stock for soups such as laksa and rice dishes such as paella. Of course, if you or someone in your family catches fish, you are already sorted for fish heads and carcasses. Note that bones from oily fish, such as salmon, are not recommended for stock as the delicate omega-3 oils are sensitive to heat and can become damaged during cooking.

 

MAKES APPROX. 1.5 LITRES / GLUTEN-FREE / DAIRY-FREE

 

1 tablespoon butter or ghee

1 onion, skin on and roughly chopped

1 carrot, skin on and roughly chopped

1 fennel bulb or 2 celery stalks, roughly chopped

1kg (approx. 2 large) fish heads (or 1 whole fish carcass)

1 small handful of parsley stalks

6 whole black peppercorns

2 tablespoons apple cider vinegar or lemon juice

2 litres cold water

 

In place of the vegetables, you can use 2 large handfuls of vegetable trimmings.

 

Soften the vegetables: Heat the butter or ghee in a large saucepan or stockpot over a low heat and add the onion, carrot and fennel or celery. Sauté gently without colouring for 10–15 minutes until the vegetables are soft and fragrant. This step can be skipped but it does result in better-tasting stock.

 

Add the remaining ingredients and bring to a gentle simmer over a low heat. Skim off any foam that rises to the surface and cook for at least 1 hour on the stove top (for flavoursome stock) and up to 6 hours for nutrient-rich bone broth (a slow-cooker is useful for long cooking). If the stock level drops below the bones, top up with boiling water to 2cm above the bones.

 

Strain the stock through a fine sieve and discard the vegetables and fish carcass. Cool completely then skim off any fat floating on the surface (this can reduce the shelf life of the stock).

 

Pour the stock into glass jars and store in the fridge to use within 3 days, or freeze in portioned containers (named and dated) and use within 2 months.

 

Reproduced from Homegrown Kitchen by Nicola Galloway, published by Potton & Burton, available nationwide