Whether you’re looking for a base for a soup or a great way to boost your nutrition, this Keto fish bone broth recipe fits the bill!
Tips on Making This Recipe
It’s not the most appetizing picture to see a fish head floating in a pot, especially in your own kitchen.
But making fish bone broth is like turning trash into treasure. Sure, it starts off a little nasty, but there is a lot to be gained by making it.
It’s important to pick the right fish for the dish to minimize the stench factor. Use only a non-oily fish, such as cod, sole, haddock, or snapper.
Notice that it only needs to cook for an hour. That’s important, and where a lot of people go wrong.
Beef or chicken broth needs to cook much longer to break down the larger bones, but fish is more delicate, which speeds things up.
If you can, get your bones and scraps from a fishmonger. They’ll probably be super cheap, if not free.
So far we’ve mentioned cost and convenience. There are also nutritional benefits.
Why Fish Bone Broth is Healthy
Don’t get me wrong, any kind of bone broth has nutritional benefits. It’s just that fish bone broth is quicker and easier.
There are a lot of nutrients in this simple broth. Calcium, iodine, magnesium, phosphorous, silicon, and sulphur are all yours for the drinking.
Once cooked, the collagen turns to gelatin. Gelatin is a good source of amino acids, which helps the body repair itself. Everyone needs a little help with this now and then!
You’ll also get beneficial omega-3 fatty acids, which help the body reduce inflammation. It’s preferable to get these from foods like this broth rather than supplements whenever possible.
Free Ketogenic Diet Meal Plan
The busier you are, the more difficult it can be to figure out your meal planning. That can spell trouble for your ketogenic diet, because time crunches often cause people to veer from their path.
If you figure out what you’re making ahead of schedule, in most cases you’ll eliminate the decision of what’s for dinner, which, in a pinch, can lead you to some convenient, but not Keto options.
Instead, try out this free 28-day Ketogenic diet meal plan. You’ll have access to nearly a month’s worth of delicious breakfasts, lunches, and dinners to keep you on track.
Enjoy this tasty fish broth on its own or as a base for your seafood dishes.
- 1 Tablespoon (15 ml) of olive oil
- 1 medium onion (110 g), peeled and chopped
- 2 stalks of celery (40 g), chopped
- 1 leek (90 g), chopped
- 10 white button mushrooms (100 g), sliced
- 35oz (approx. 1 kg or 2 lbs) of fish bones and fish off-cuts
- 4 cups (960 ml) of cold water
- salt and ground white pepper
- chives, to garnish
- In a large pan or stock pot add the olive oil. Once the oil is hot, add the onions, celery, leek, and mushrooms. Cook over moderate heat, making sure to not burn or caramelize the vegetables.
- Once the onions have softened, add the fish bones and cold water. Bring mixture to a simmer and partially cover with a lid. Cook over low-moderate heat for 1 hour.
- Strain the broth with cheesecloth or fine-mesh sieve, then season with salt and ground white pepper.
- If enjoying on its own, serve warm garnished with chives.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 6 g
- Calories: 61
- Sugar: 3 g
- Fat: 4 g
- Carbohydrates: 7 g
- Fiber: 1 g
- Protein: 1 g