Mediterranean Diet Classic Fish Broth
Dive into the heart of coastal Mediterranean cuisine with this aromatic Mediterranean Diet Classic Fish Broth. This light yet flavorful soup is crafted from fresh whole fish or fish heads, simmered to perfection with a medley of garden-fresh vegetables like onion, carrot, celery, and tomato. Enhanced with vibrant herbs such as parsley, thyme, and a touch of bay leaf, each spoonful exudes a harmonious balance of earthy and oceanic flavors. A splash of lemon juice adds a refreshing brightness to this nourishing broth, which is not only comforting and delicious but also aligned with the healthful principles of the Mediterranean diet. Ready in just over an hour, this versatile staple can be served as a light starter, used as a base for other seafood dishes, or stored for later use. Perfect for those seeking a wholesome yet satisfying taste of the Mediterranean!
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Ingredients
- 2 pounds whole fish or fish heads (such as red snapper or sea bass)
- 2 tablespoons extra-virgin olive oil
- 1 large onion, chopped
- 1 medium carrot, chopped
- 2 large celery stalk, chopped
- 4 large garlic cloves, crushed
- 1 medium tomato, chopped
- 1 bunch fresh parsley, chopped
- 5 sprigs fresh thyme
- 1 leaf bay leaf
- 1 medium lemon, juiced
- 1 teaspoon salt
- 1 teaspoon black peppercorns
- 8 cups water
Directions
Step 1
Clean the fish thoroughly under running water, ensuring any scales, gills, or intestines are removed. If using fish heads, ensure the gills are taken out.
Step 2
In a large stockpot, heat the olive oil over medium heat. Add the chopped onion, carrot, and celery. Cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.
Step 3
Add the crushed garlic and chopped tomato. Continue cooking for another 2 minutes until the tomato starts breaking down.
Step 4
Place the prepared fish or fish heads into the pot along with parsley, thyme, bay leaf, lemon juice, salt, and peppercorns.
Step 5
Pour in the 8 cups of water, ensuring that all the ingredients are submerged.
Step 6
Bring the mixture to a gentle boil, then reduce the heat to low to maintain a simmer. Cook uncovered for about 45 minutes, occasionally skimming off any foam or impurities that rise to the top.
Step 7
Once the broth is sufficiently aromatic and flavorful, strain through a fine-meshed sieve or cheesecloth into a clean pot or bowl. Discard the solids.
Step 8
Taste the broth and adjust salt if needed. Serve hot or let it cool and refrigerate for up to three days or freeze for future use.
Nutrition Facts
| Serving size | (3730.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1616.3 |
| Total Fat 74.6g | 0% |
| Saturated Fat 18.0g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 544.3mg | 0% |
| Sodium 3381.5mg | 0% |
| Total Carbohydrate 54.3g | 0% |
| Dietary Fiber 16.2g | 0% |
| Total Sugars 22.1g | |
| Protein 191.5g | 0% |
| Vitamin D 1814.4IU | 0% |
| Calcium 743.7mg | 0% |
| Iron 11.4mg | 0% |
| Potassium 5200.6mg | 0% |
Source of Calories