Heart-Healthy Classic Fish Broth

Dive into the nourishing depths of this Heart-Healthy Classic Fish Broth, a wholesome and flavorful recipe designed with your well-being in mind. Featuring nutrient-packed fish bones and heads from white fish like cod or haddock, this broth is infused with aromatic vegetables, fresh herbs, and a zesty twist of lemon. The slow simmering process extracts essential minerals and collagen, creating a light yet savory base perfect for sipping on its own or as the foundation for soups and stews. Made with heart-smart olive oil and low-sodium seasonings, this recipe is a gentle, restorative option for those seeking both flavor and health benefits. Quick to prepare and easy to store, it’s your go-to for a comforting, homemade addition to any meal.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 8

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

Directions

Step 1

Rinse the fish bones and heads thoroughly under cold water to remove any traces of blood or debris.

Step 2

Chop the onion, celery, and carrots into large chunks. Peel and lightly crush the garlic cloves.

Step 3

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.

Step 4

Add the garlic cloves and cook for another 2 minutes until fragrant, being careful not to let the garlic brown.

Step 5

Add the rinsed fish bones and heads to the pot, stirring gently to combine with the vegetables.

Step 6

Tuck the parsley bunch, bay leaves, and peppercorns in among the fish and vegetables.

Step 7

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.

Step 8

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.

Step 9

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.

Step 10

Squeeze the juice of one lemon into the strained broth to enhance its flavor and freshness. Stir well.

Step 11

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.

Step 12

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

Serving size	3855.7 grams (3855.7g)

Amount per serving	% Daily Value*
Calories	1180

Total Fat 47.80g	61%
Saturated Fat 9.10g	45%
Polyunsaturated Fat 2.90g
Cholesterol 454mg	151%
Sodium 836mg	36%
Total Carbohydrate 46.10g	17%
Dietary Fiber 12.90g	46%
Total Sugars 17.90g
Protein 152.20g	304%

Vitamin D 1814IU	9072%
Calcium 2212mg	170%
Iron 14mg	77%
Potassium 4333mg	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.

Source of Calories

Fat: 35.2%

Protein: 49.8%

Carbs: 15.1%