Mediterranean Diet Classic Fish Broth
Dive into the essence of coastal cuisine with this Mediterranean Diet Classic Fish Broth, a nourishing and flavorful recipe that epitomizes the simplicity of Mediterranean cooking. Crafted with fresh whole fish or fish heads, aromatic vegetables like onion, carrot, and celery, and fragrant herbs such as thyme and parsley, this broth is a wholesome blend of fresh, nutrient-packed ingredients. Elevated with a splash of lemon juice and the richness of extra-virgin olive oil, it’s simmered to perfection to create a light yet robust stock. Whether enjoyed on its own, used as a base for soups and stews, or paired with crusty bread, this dairy-free and heart-healthy fish broth captures the flavors of the sea in every spoonful. Ready in just over an hour, it's a versatile and essential recipe for Mediterranean diet enthusiasts!
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Recipe Information
Ingredients
- 2 pounds whole fish or fish heads (such as red snapper or sea bass)
- 2 tablespoons extra-virgin olive oil
- 1 large onion, chopped
- 1 medium carrot, chopped
- 2 large celery stalk, chopped
- 4 large garlic cloves, crushed
- 1 medium tomato, chopped
- 1 bunch fresh parsley, chopped
- 5 sprigs fresh thyme
- 1 leaf bay leaf
- 1 medium lemon, juiced
- 1 teaspoon salt
- 1 teaspoon black peppercorns
- 8 cups water
Instructions
Clean the fish thoroughly under running water, ensuring any scales, gills, or intestines are removed. If using fish heads, ensure the gills are taken out.
In a large stockpot, heat the olive oil over medium heat. Add the chopped onion, carrot, and celery. Cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.
Add the crushed garlic and chopped tomato. Continue cooking for another 2 minutes until the tomato starts breaking down.
Place the prepared fish or fish heads into the pot along with parsley, thyme, bay leaf, lemon juice, salt, and peppercorns.
Pour in the 8 cups of water, ensuring that all the ingredients are submerged.
Bring the mixture to a gentle boil, then reduce the heat to low to maintain a simmer. Cook uncovered for about 45 minutes, occasionally skimming off any foam or impurities that rise to the top.
Once the broth is sufficiently aromatic and flavorful, strain through a fine-meshed sieve or cheesecloth into a clean pot or bowl. Discard the solids.
Taste the broth and adjust salt if needed. Serve hot or let it cool and refrigerate for up to three days or freeze for future use.
Nutrition Facts
Calories |
1616 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.6 g | 96% | |
| Saturated Fat | 18.0 g | 90% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 544 mg | 181% | |
| Sodium | 3382 mg | 147% | |
| Total Carbohydrate | 54.3 g | 20% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 22.1 g | ||
| Protein | 191.5 g | 383% | |
| Vitamin D | 45.4 mcg | 227% | |
| Calcium | 744 mg | 57% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 5201 mg | 111% | |
*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.
