The Basics / Fish Stock

Fish stock, also called fume, is a staple ingredient when making a base for seafood soups, chowders, seafood risotto, and any number of delicate sauces. Not only is fish stock the most nutrient dense out of the socks, it is also the most affordable with the shortest cooking time. Since fish bones are smaller and more delicate, you can draw out the nutrients in much less time than chicken or beef stock.

Many markets will simply give you the frames and heads, or make them available at a low price. Fish stock made with salmon heads typically give fish stock a stronger flavor that is great for chowders; halibut, bass, cod, and other white fish will produce a more delicate broth- it’s really up to your taste and how you intend to use it. You can use one type of fish, or a combination of different types. Many recipes advise against using oily fish for making broth because unsaturated fish oils become rancid when cooked too high and long, which is why this recipe only takes an hour from start to finish.

When making any kind of stock (by boiling bones in water with an acid source), you fill the water with molecules called glycosaminoglycans. These molecules act as joint growth factors, keeping the collagen in your joints healthy and facilitating the repair of damaged joints. In addition to collagen and the many nutrients, fish broth excels when it comes to iodine; a mineral not found in the bones of land animals. Iodine is essential for optimal thyroid health. The addition of sea vegetables can also increase iodine however they contain long-chain complex sugars that require extended simmering to break down, so be sure to add while sweating the mirepoix.

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the basics / fish stock

Total time: 1 hour

ingredients

• 3 or 4 whole carcasses, including heads- very cold
• 2 tablespoons butter
• 2 onions or shallots, chopped
• 1 carrot, chopped
• 1 leek, whites only
• 2 cloves garlic, crushed
• 1 celery stock, chopped
• fresh thyme
• parsley
• 1 bay leaf
• ½ cup dry white wine or vermouth
• ¼ cup vinegar
• Whole peppercorns
• Sea Salt
• Sea Vegetables (optional)

method

Make sure the gills of the fish are removed as they can make stock bitter. Wash the heads and parts well by soaking and running under water. Since this stock has a short cook time, this recipe starts by using a technique called "sweating" to gently draw out flavors from every ingredient.

In stock pot, melt the butter over medium heat. Add vegetables, herbs, and bay leaf and cook, stirring frequently until onions are translucent. Cook until vegetables start glistening and softening around the edges, but be sure to avoid any browning as caramelization is not the goal. Pour in wine, and add the rest of the ingredients.

Cover all of the ingredients with chilled water. Starting with very cold water pulls the minerals from the bones as the liquid heats up. Over medium heat, bring the stock to a low simmer. Skim off any impurities as they rise; don’t skip this step or your stock will taste off.  

Keep at a low simmer for 45 minutes and do not let the stock come to a boil.

Remove from heat and strain through cheesecloth or a chinois (very fine mesh strainer). Store in jars and keep in the refrigerator for one week, or freeze for up to a year.