Fish stock

The fish stock is great for any type of fish dishes that need some extra flavour.

The fish stock will keep in the refrigerator, covered, for up to 5 days. You can also freeze it. It can also be stored in 1/2 litre containers in the freezer and frozen for about one month.

Nutrition rundown

• High-quality protein (8.5 g per cup) supports muscle repair, immune function and collagen production
• Natural marine collagen and gelatin extracted from the fish bones supports joint health, skin elasticity and gut lining integrity
• Low calorie (98 kcal per cup) while being nutrient dense
• Moderate healthy fat (7.0 g) primarily from extra virgin olive oil, providing anti-inflammatory monounsaturated fats
• Low saturated fat (1.1 g) making it heart-friendly
• Naturally low carbohydrate (3.2 g) and very low sugar
• Cholesterol (28 mg) derived naturally from fish bones is within a moderate healthy range
• Relatively low sodium (140 mg) when no added salt is included
• Vitamin A (approx. 18% DV) from carrots and capsicum, supports immune function and eye health
• Vitamin C (approx. 22% DV) from red capsicum, enhances collagen formation and antioxidant protection
• Vitamin K (approx. 12% DV) from herbs, supports blood clotting and bone health
• B Vitamins (B2, B3, B6, B12 – approx. 10-25% DV depending on fish used) are essential for energy production and nervous system health
• Rich in omega-3 fatty acids (small but meaningful amounts depending on fish used) – supports heart and brain health
• Contains glycine and proline from collagen – beneficial for skin, connective tissue and gut lining repair
• Anti-inflammatory herbs (thyme, rosemary, oregano) contribute polyphenols and antioxidants
• A highly bioavailable source of minerals due to slow simmer extraction
• Iodine (varies, approx. 15–30% DV) essential for thyroid function and metabolism
• Calcium (approx. 6–8% DV) leached from bones, supports bone strength
• Phosphorus (approx. 15% DV) works with calcium for skeletal health and energy metabolism
• Magnesium (approx. 5% DV) supports muscle and nerve function
• Potassium (approx. 10% DV) supports fluid balance and blood pressure regulation
• Selenium (approx. 25% DV) a powerful antioxidant mineral supporting thyroid and immune function
• Zinc (approx. 6% DV) assists with immune function and wound healing

Ingredients

• 1 kg fish bones (frame and head of snapper, blue eye cod, or other white fish)
• 2 organic carrots, roughly chopped 1 organic red capsicum
• 1 organic red (Spanish) onion, halved
• 3 organic cloves garlic
• 6 organic sprigs fresh thyme
• 3 organic sprigs fresh rosemary
• 3 organic sprigs fresh oregano
• 3 organic fresh (or dried) bay leaves
• 3 organic black peppercorns
• 3 organic Tbsp extra virgin, cold pressed olive oil

Method

1. Add 3 litres (12 cups) of water in a large pot and add all the ingredients into the water.
2. Bring the stock slowly to the boil, skimming any scum off the surface as it arises.
3. Once the stock has reached the boil, reduce the heat to a gentle simmer and cook, uncovered for about 30 minutes.
4. Allow the stock to cool a little.
5. Put a muslin cloth over a large strainer which is over a large pot and strain the stock, discarding the solids.
6. When the stock has cooled, strain it again, ensuring that any solids or sediments have been left in the strainer and the liquid is clear.
7. Cool the stock further and refridgerate until it is cold and ready to be used.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.