Fish Stock

Fish Stock

(makes 1 quart, 1 l)

You can make your own fish stock or purchase refrigerated fish stock or bottled clam juice. Remember if you do use ready-made fish stock or bottled clam juice to dilute them by half with water as they are very salty. You can usually get fish bones at no charge from the fish section at your supermarket. Just call a day or so ahead so they can put them aside.

1 pound (450 g) fish bones, rinsed and cut into chunks
1 small onion, 3 ounces (85 g) peeled and quartered
1 leek, white part only, about 3 ounces (85 g), peeled and quartered
1 celery rib with leaves, sliced
8 shallots, sliced
2 large garlic cloves, sliced
1 quart (1 l) water
4 sprigs fresh flat-leaf parsley
2 fresh thyme sprigs, or 1/2 teaspoon (2.5 ml) crushed dried
2 small fresh tarragon sprigs, or 1/2 teaspoon (2.5 ml) crushed dried
2 2-inch (5 cm) strips of lemon zest
1 teaspoon (5 ml) fennel seeds
4 black peppercorns
1 cup (236 ml) dry white wine

  1. Combine fish bones, onion, leek, celery, shallots, garlic, and water in a large stockpot or heavy saucepan. Bring to boil over medium heat. Skim any foam that rises to the top. Add the parsley, thyme, tarragon, lemon zest, fennel seeds, and peppercorns. Cover, reduce heat, and simmer 15 minutes.
  2. Add wine and simmer 15 minutes. Strain through a fine sieve or a colander with cheese cloth. Discard solids.
  3. Store in sealed container in refrigerator for up to 24 hours, or freeze.

Per 1-cup serving: 16 calories l(0% calories from fat), 0 protein, 0 total fat (0 saturated fat), 1 g carbohydrate, 0 dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: free