Heart-Healthy Classic Fish Broth
Elevate your culinary repertoire with this "Heart-Healthy Classic Fish Broth," a nutrient-rich and flavorful foundation for soups and stews that’s as wholesome as it is satisfying. Made with white fish bones and heads, this broth is packed with omega-3 fatty acids and minerals, promoting cardiovascular wellness and overall vitality. Aromatics like onion, celery, carrots, and garlic infuse the broth with warmth, while fresh parsley, bay leaves, and black peppercorns enhance its depth and complexity. A splash of lemon juice adds a zesty brightness, making this low-sodium, olive oil-sautéed broth a perfect choice for heart-conscious cooking. Ideal for sipping on its own or enriching your favorite recipes, this simple yet elegant fish broth embodies the art of healthy, homemade comfort.
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Recipe Information
Ingredients
- 2 pounds fish bones and heads (preferably white fish like cod or haddock)
- 2 tablespoons olive oil
- 1 large onion
- 2 celery stalks
- 2 carrots
- 3 garlic cloves
- 1 bunch fresh parsley
- 2 bay leaves
- 1 teaspoon black peppercorns
- 10 cups water
- 1 lemon
Instructions
Rinse the fish bones and heads thoroughly under cold water to remove any traces of blood or debris.
Chop the onion, celery, and carrots into large chunks. Peel and lightly crush the garlic cloves.
In a large stockpot, heat the olive oil over medium heat. Add the onion, celery, and carrots, sautéing for about 5 minutes until the vegetables start to soften.
Add the garlic cloves and cook for another 2 minutes until fragrant, being careful not to let the garlic brown.
Add the rinsed fish bones and heads to the pot, stirring gently to combine with the vegetables.
Tuck the parsley bunch, bay leaves, and peppercorns in among the fish and vegetables.
Pour the 10 cups of water over the contents of the pot, making sure everything is well-covered. Bring the mixture to a gentle simmer over medium-high heat.
Once simmering, reduce the heat to low and let the broth simmer uncovered for approximately 45 minutes. Occasionally skim off any foam or impurities that rise to the surface.
After 45 minutes, remove the stockpot from heat. Strain the broth through a fine-mesh sieve into a clean container or another pot, discarding the solids.
Squeeze the juice of one lemon into the strained broth to enhance its flavor and freshness. Stir well.
Let the broth cool slightly before tasting. Adjust with additional lemon juice or a pinch of salt if desired, keeping it low-sodium for heart health.
Serve warm as a soothing drink or use as a base for soups and stews. Store any leftovers in airtight containers in the refrigerator for up to 3 days, or freeze for later use.
Nutrition Facts
Calories |
1180 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.8 g | 61% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 454 mg | 151% | |
| Sodium | 836 mg | 36% | |
| Total Carbohydrate | 46.1 g | 17% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 17.9 g | ||
| Protein | 152.2 g | 304% | |
| Vitamin D | 45.4 mcg | 227% | |
| Calcium | 2212 mg | 170% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 4333 mg | 92% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
