Fresh Fish Stock

Fresh Fish Stock

When I went to the fishmongers for my mackerel, I said I’d like to keep the bones for stock.  I only did half the recipe which was 1 mackerel and he chucked in the bones and head of a John Dory for free!  I read somewhere you should really only use bones and head of white fish but this worked perfectly for the flavoursome Thai Style Fish Soup I created later.

Makes 1 litre of stock

270g fish bones and heads etc

1 leek

1 carrot

1 onion

Outer leaves of a fennel bulb

15 black peppercorns

Pinch of salt

  1.  Cut all the vegetables into chunks and add to the pan with the fish leftovers and 1 litre of boiling water, salt and peppercorns.
  2. Bring to the boil and simmer for 1 hour.  Boil uncovered for concentrated stock which is easier to store.
  3. Note, you can freeze this until you use it if you wish.  It will keep it really fresh.
  4. Make up to 1 litre using boiling water when you’re ready to use it

 

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Thai Style Fish Soup

Thai Style Fish Soup

I investigated my local oriental shop and was amazed at how cheap it was compared to supermarkets.  For example, 99p for 4 lemongrass stalks, £2.50 for 250g of cashew nuts.  It costs £4.50 for 300g in Sainsbury’s!  It was called a wholesaler but you could buy in small quantities.

I made the fish stock in advance as I don’t like processed stock and usually contains yeast.

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Serves 2 as a main, 4 as a starter

 

Base:

1 stalk of lemongrass bashed with a rolling pin

1 birds eye chilli, stalk removed

2cm root ginger peeled

1 clove garlic peeled

1/2 lime (juice from)

3 lime leaves

Coriander stalks from 1 handful of fresh coriander

Herby tops from the fennel bulb

Other ingredients

1 tbsp olive oil

2 spring onions

1 fennel bulb

2 pak choi

250g any white fish

1 litre fish stock

1/2 can coconut milk

1/2 lime

Salt and pepper

To serve

1 large handful of beansprouts chopped into thirds

1 large handful fresh coriander leaves chopped

100g chopped cashew nuts

  1.  Begin by heating the oil in a large saucepan
  2. Then put all of the base ingredients into a chopper or blender and blitz until fine
  3. Finely slice the spring onion.  When the oil is hot, turn down to medium and saute the onion for 5 minutes
  4. Slice the fennel in half lengthways and remove the core from each half.  Finely slice and shred the fennel into bite sized strips.
  5. Add to the onion and cook for another 2 minutes
  6. Add the base and saute for 30 seconds longer
  7. Then add the fish stock, coconut milk and juice from the other half of the lime.
  8. Bring to the boil and season to taste
  9. Whilst it is boiling chop the fish into bite sized chunks and thinly slice the pak choi from top to tail and once boiled, turn the soup down to a simmer.
  10. Add the fish and pak choi for 4 minutes until the fish is cooked all the way through but still maintaining its shape.
  11. Take off the heat and add chopped coriander, cashew nuts and beanspouts to serve.

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Mackerel with Roasted Beetroot, Lambs Lettuce, Lentils and Horseradish Dipping Sauce

Mackerel with Roasted Beetroot, Lambs Lettuce, Lentils and Horseradish Dipping Sauce

I managed to source some fresh horseradish from my local farmer’s market.  So I relished (excused the pun!) the opportunity to make something with a horseradish flavour without mayonnaise or vinegar in it.

Serves 2

50 mins

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4 raw beetroot

1 tbsp olive oil

Salt and Pepper

60g lentils

Sprig of thyme

4-5 parsley stalks

Fresh horseradish (4 tsp when finely grated)

4 tsp chopped parsley

3 tbsp full fat probiotic yoghurt

50g lambs lettuce

1 lemon

2 tsp extra virgin olive oil

4 fresh mackerel fillets (skin left on)

1 tbsp olive oil

Salt and Pepper

  1.  Preheat the oven to 180C
  2. Chop the leafy tops off the beetroot and scrub away mud under the tap.
  3. Chop off top and tail and slice away any rough edges.  Cut into about 6 wedges per beetroot.
  4. Place in a baking tray with a drizzle of olive oil.  Toss with your hands so all the wedges are covered.  Spinkle with salt and pepper.  Place in the oven for 35-40 minutes until cooked through turning halfway through.
  5. Boil the kettle
  6. Put lentils in with thyme, parsley stalks and half a litre of hot water, bring to the boil and simmer for 25 – 30 minutes until  the water is absorbed, the lentils are cooked through but not mushy.
  7. Grate the horseradish, chop the parsley and add to the yoghurt for your dipping sauce.
  8. Dress the lambs lettuce with the juice of half the lemon and extra virgin olive oil
  9. 8 minutes before everything is ready heat up a frying pan on the hob with 1 tbsp of olive oil.
  10. After 3 minutes turn down to medium and add the mackerel one fillet at a time, skin side down, pushing down with a fish slice so it doesn’t curl up.  Once all are added, squeeze over the juice of the other lemon half and sprinkle with salt and pepper.  Cook for 3 – 4 minutes until the top is almost all white then flip over and cook the other side for 1 minute.
  11. Remove all from heat.  Arrange the lambs lettuce on plates, sprinkle with lentils, add beetroot and fish.  Drizzle over some dipping sauce but put the rest in a little bowl for dipping!
  12. Delicious and healthy!

 

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