The Primal Blueprint Cookbook (18 page)

Traditionally, fish broth is made with heads and carcasses of non-oily fish, but these days those parts can be difficult to source unless you have a good fishmonger, do your own fishing, or know someone who fishes. Even without the fish trimmings, you can make a nourishing and quickly improvised fish broth by using bonito flakes.

Bonito flakes are shaved dried fish usually stocked in the “International aisle” of supermarkets or in Japanese or Asian-style supermarkets. Once opened, bonito flakes need to be stored in the refrigerator in an airtight container and used relatively quickly. Smaller packets of bonito flakes may be found in Asian supermarkets or from online retailers, as an alternative to buying larger bags that might not be used fast enough. Miso broth can be used in place of fish broth if bonito flakes prove too difficult to find.

INSTRUCTIONS:

Place all ingredients in a large saucepan and bring to a boil over medium-high heat. Lower heat and simmer for 2–3 hours. Skim surface periodically if foam develops.

Let liquid cool and strain with a fine mesh strainer. Store broth in airtight containers in the refrigerator (up to one week) or freeze (be sure to cool first and allow adequate room in container for expansion).

This is a delicious, fast way to increase intake of healthy omega-3 fatty acids from oily cold water fish. Adding steamed cauliflower florets gives it the consistency of a chowder, but without the starch of traditional chowders that use potatoes. Finely chopped, steamed turnips may also be used.

INSTRUCTIONS:

Place coconut milk, stock, fish, lemon or lime juice, ginger, carrots and lemongrass and cauliflower (if using), into a 2–4 quart sauce pan and bring to a simmer over medium-high heat, then reduce heat until gently simmering. Stir in chopped basil leaves and season with red curry paste and sea salt, to taste. Soup is ready when fish is cooked through, about 10–15 minutes. If adding shrimp, put them in the broth after simmering for ten minutes and cook another 5–6 minutes. Remove lemongrass and serve hot, garnished with thinly sliced basil in each bowl.

This is a deliciously simple and versatile recipe taking advantage of a fish loaded with healthy omega-3 oil. If you can’t find mackerel at the store, substitute any white-fleshed fish, such as whole trout. You can also use fillets instead of a whole fish, and simply pile the stuffing around the pieces of fish.

SERVINGS: Varies, depending on size of fish. Stuffing can easily be multiplied to make more.

INSTRUCTIONS:

Preheat the oven to 350°F.

Place the fish on a generously sized piece of parchment paper (enough to wrap up fish completely).

Combine shallots, mushrooms and sage and sauté briefly in oil to soften mushrooms. Stuff as much of the stuffing mixture as you can into the fish’s internal cavity and place the rest underneath and on top of the fish. Fold the parchment paper over the mackerel to enclose completely.

Bake for 30–40 minutes or until done. When cooked, the flesh near the spine should appear opaque and flaky, rather than translucent.