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Fish Stock from 'The Catch

What you need

3 to 3 1/2 pounds fresh fish head and bones, rinsed
4 sprigs fresh parsley
3 sprigs fresh thyme
2 tablespoons olive oil
Salt and freshly ground black pepper
4 scallions, chopped
1/2 cup white wine

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How to do it

1. In a large pot, heat the olive oil.

2. Add the fish head and bones, scallions, thyme, and parsley and season with salt and pepper. Cook over medium heat until the fish head turns opaque on the bottom, about 2 minutes. Stir the bones and cook for a few minutes longer, until all the bones are opaque.

3. Add the wine and cook for 1 minute.

4. Add 2 quarts of water and bring to a simmer.

5. Simmer the stock over medium-low heat for 20 minutes, then strain the stock.

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Nutrition

Calories
418.02cal ( 20.9% of daily need)
Fat
12.83g ( 19.73% of daily need)
Saturated Fat
2.97g ( 18.53% of daily need)
Carbohydrates
1.91g ( 0.64% of daily need)
Sugar
0.58g ( 0.64% of daily need)
Cholesterol
170.1mg ( 56.7% of daily need)
Sodium
374.88mg ( 16.3% of daily need)
Alcohol
3.09g ( 17.17% of daily need)
Protein
68.62g ( 137.25% of daily need)
Selenium
142.3µg ( 203.29% of daily need)
Vitamin B12
5.38µg ( 89.58% of daily need)
Vitamin D
10.55µg ( 70.31% of daily need)
Vitamin B3
13.4mg ( 67% of daily need)
Phosphorus
589.55mg ( 58.95% of daily need)
Vitamin K
50.34µg ( 47.94% of daily need)
Potassium
1092.02mg ( 31.2% of daily need)
Vitamin B6
0.58mg ( 28.85% of daily need)
Magnesium
98.96mg ( 24.74% of daily need)
Folate
91.48µg ( 22.87% of daily need)
Vitamin B5
1.69mg ( 16.86% of daily need)
Vitamin E
2.44mg ( 16.26% of daily need)
Vitamin B2
0.23mg ( 13.7% of daily need)
Copper
0.27mg ( 13.61% of daily need)
Iron
2.4mg ( 13.32% of daily need)
Vitamin B1
0.15mg ( 9.92% of daily need)
Manganese
0.2mg ( 9.76% of daily need)
Zinc
1.23mg ( 8.2% of daily need)
Vitamin C
4.79mg ( 5.8% of daily need)
Calcium
49.97mg ( 5% of daily need)
Vitamin A
239.51IU ( 4.79% of daily need)
Fiber
0.45g ( 1.8% of daily need)

Breakdown

Proteins
69.04%
Fat
29.04%
Carbs
1.92%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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