Fish and Fennel Broth Recipe

written by Lee Holmes

Gluten-free Fish and Fennel Broth to boost your immunity

Credit: Lee Holmes

Fish broths are incredibly rich in minerals and trace elements such as iodine, which is vital for thyroid function. Wonderful for autoimmune and leaky gut conditions, this broth is super-tasty on its own and makes a comforting addition to soups and stews.

Makes: 1L

Ingredients

Method

  • 2 tbsp extra-virgin olive oil or coconut oil
  • 2 onions, cut into wedges
  • 2 leeks, including green bits, washed well & roughly chopped
  • 4 celery stalks, sliced
  • 2 carrots, roughly chopped
  • 1 large fennel bulb, roughly chopped
  • 4 garlic cloves, crushed
  • Filtered water, to cover
  • 3 fish carcasses, from non-oily fish such as barramundi, snapper or kingfish
  • 4–5 thyme sprigs
  • 2 bay leaves
  • Small bunch flat-leaf parsley, about 55g
  • 1 tsp whole black peppercorns
  • ⅓ cup apple-cider vinegar
  1. Warm oil in large flameproof casserole dish over medium heat.
  2. Add vegetables and garlic, tossing to coat, then cover with filtered water.
  3. Bring to boil, then reduce heat to lowest possible searing and simmer for 30 mins, checking from time to time and adding a little more filtered water if necessary.
  4. Add fish bones and bring to boil, then turn heat down and skim off any foam that collects on top.
  5. Add herbs, peppercorns and vinegar. Cover and simmer over very low heat for another 1–2 hours.
  6. Leave to cool slightly, then strain broth into airtight containers.
  7. It will keep in the fridge for up to 4 days, or in the freezer for up to 3 months.


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Lee Holmes

Lee Holmes is a nutritionist, yoga and meditation teacher, wholefoods chef, Lifestyle Food Channel’s Healthy Eating Expert, blogger and author of the best-selling books Supercharged Food: Eat Your Way to Health, Supercharged Food: Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal your Gut, Eat Right for Your Shape and Supercharged Food for Kids.

Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. From posting recipes, her passion to share her autoimmune disease story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category. She also runs a four-week online Heal Your Gut program.