Basic Healthy Recipe

Fish Stock

(Basic Recipe)
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Average: 3 (1 vote)
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Fish Stock

Fish Stock - Fish stock - the best base for fine fish sauces and ragouts

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
11
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lots of aroma, practically no fat: such a homemade fish stock is a super thing as a basis for sauces! The most important ingredient is bones - because they are not so easy to get nowadays, it is best to pre-order them from the fishmonger.

Of all the funds, the fish fund is the one that does the least work and goes the fastest. Nevertheless, it is worth cooking twice or three times the amount and then freezing it, so you always have the basis for a quick but fine fish sauce. If you want the fish stock to be clear, you can filter it through a coffee filter or pour it through a sieve lined with a kitchen towel.

1 milliliter contains
(Percentage of daily recommendation)
Calorie11 kcal(1 %)
Protein0 g(0 %)
Fat1 g(1 %)
Carbohydrates0 g(0 %)
Sugar added0 g(0 %)
Roughage0 g(0 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.1 mg(1 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.3 mg(3 %)
Vitamin B₆0 mg(0 %)
Folate3 μg(1 %)
Pantothenic acid0.1 mg(2 %)
Biotin0.7 μg(2 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C3 mg(3 %)
Potassium47 mg(1 %)
Calcium8 mg(1 %)
Magnesium3 mg(1 %)
Iron0.2 mg(1 %)
Iodine2 μg(1 %)
Zinc0.1 mg(1 %)
Saturated fatty acids0.5 g
Uric acid5 mg
Cholesterol2 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1200
Ingredients
500 grams mixed Fish bone (such as cod, plaice, ling cod, sole, turbot)
1 onion (about 50 grams)
3 stalks Celery (about 200 grams)
1 stalk Leeks (about 250 grams)
1 small lemon
salt
½ teaspoon white peppercorns
2 bay leaves
How healthy are the main ingredients?
LeekCeleryonionlemonsalt
Preparation

Kitchen utensils

1 Kitchen shears, 1 Sieve, 1 Cutting board, 1 Small knife, 1 Peeler, 1 Measuring cups, 1 large Pot (with lid), 1 Teaspoon, 1 Coffee Filter (or kitchen towel), 1 Pot (or bowl), 1 Wooden spoon, 1 Slotted spoon, 1 Fine-mesh sieve

Preparation steps

1.
Fish Stock preparation step 1

Coarsely chop the fish bones with kitchen shears in a sieve and rinse well under running water. Drain.

2.
Fish Stock preparation step 2

Peel onion and coarsely chop. Rinse celery, dry and remove any strings. Rinse leek (reserve dark green partfor another use). Chop remaining leek and the celery coarsely.

3.
Fish Stock preparation step 3

Rinse lemon in hot water, wipe dry and peel 3 thin strips of zest (reserve remaining lemon for another use.)

4.
Fish Stock preparation step 4

Combine fish bones, onion, celery and leek with 1.5 liters (approximately 1.5 quarts) of water in a large pot. Add lemon zest, 1/2 teaspoon salt, peppercorns and bay leaves.

5.
Fish Stock preparation step 5

Bring to a boil, then turn the heat off and cover pot partially. 

6.
Fish Stock preparation step 6

Let steep for about 20 minutes, skimming foam from surface as needed with a slotted spoon.

7.
Fish Stock preparation step 7

Pass fish stock through a fine sieve into a second pot or bowl. Lightly salt and use per recipe. (If you want to clarify the fish stock, strain it through a coffee filter or pour it through a cheesecloth-lined strainer.)