Fish Meat Stock Recipe

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Learn how to make a delicious and nutrient-dense fish meat stock recipe perfect for the GAPS diet or anyone who loves seafood!

How to make fish meat stock: a step-by-step guide

Fish meat stock is a nourishing addition to your meal roster, packed with nutrients that Dr. Natasha Campbell-McBride says can support brain, gut wellness, and overall wellbeing. I’ll show you how to make my favorite fish meat stock recipe and fish soup inspired by Dr. Natasha’s book, Gut and Physiology Syndrome. 

If you’re looking for more delicious broth recipes, check out my Nourishing Traditions chicken bone broth or meat stock recipe for the GAPS diet. 

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Nutritional benefits of fish meat stock

Homemade fish meat stock is great for the GAPS diet because Dr. Natasha says it has all those nutrients for brain wellness and many other areas of the body. You want to use an oily fish for this recipe because its natural oils are rich in omega-3 fatty acids. Slow cooking releases nutrients from the fish’s bones, skin, and connective tissues, creating an easily digestible broth packed with benefits. 

When making fish meat broth, you want to look for fish with intact skin and bones. You want those skin and bones for the nutrients, especially the connective tissue. Finding locally sourced fish can be challenging, depending on where you live. I discovered a great website, Vital Choice, that sells fish with the skin still on. I ordered Alaskan sablefish to make this wild-caught fish stock. 

Dr. Natasha’s recipe calls for at least 9 ounces of fish. I’m roughly doubling the recipe to make a larger batch for my family. I’ll also show you how to make the fish soup Dr. Natasha has in her books as an example of how you can use fish stock in recipes. It’s so good!

The power of omega-3 fatty acids in fish meat stock

• Dr. Natasha says that fish meat stock made from oily fish will give you the most omega-3s. 
• She says that omega-3 fatty acids are excellent for the brain. Dr. Natasha says they can support cognitive function, improve focus, and may even reduce the risk of neurodegenerative diseases like Alzheimer’s (source).  
• Some people eat fish stock for joints because they experience that omega-3 fatty acids are anti-inflammatory and can help improve chronic inflammation (source). 
• Dr. Natasha says that fish meat stock can give you a good amount of omega-3s in a natural, whole-food form, alongside other complementary nutrients like collagen, gelatin, and trace minerals. 

What you will need to make fish meat stock at home

Ingredients:

• 2 (12 oz) Alaskan sablefish roasts (or other fish, preferably with skin, bones, and heads if possible)
• 2 teaspoons slightly crushed peppercorns
• Water
• Salt

Optional soup add-ins:

• 2 chopped onions
• 2 carrots, thinly sliced
• 2 zucchini, peeled and cubed
• Fresh dill 
• Juice of 1 lemon
• Cultured cream or yogurt for serving
• 1 boiled egg, sliced (optional)

Instructions:

1. Add fish and crushed peppercorns to a large pot. Pour enough water over the fish to maintain a 3:1 water-to-fish ratio.
2. Bring the pot to a boil over medium heat. Once boiling, reduce the heat to a simmer and cook for 1 to 1.5 hours. Add salt to taste towards the end of the cooking time.
3. Strain the stock, separating the liquid from the fish and solids. Set the stock aside.

Optional fish soup instructions: 

1. Return the strained stock to the pot.
2. Add onions, carrots, and zucchini, and simmer for 10-15 minutes.
3. While the vegetables cook, separate the fish meat from the bones, chop it into bite-sized pieces, and add it back to the pot.
4. Ladle the soup into bowls and top with lemon juice, fresh dill, and cultured cream. Add a sliced boiled egg for extra protein if desired.

Why fish meat stock is great for gut wellness and joint support

Dr. Natasha says that homemade fish stock for gut wellness is a great natural, tasty way to get a lot of good nutrients in your diet. She says that the nutritional benefits of fish stock include collagen, gelatin, and omega-3 fatty acids, which support gut health, joint flexibility, and overall well-being.

What are some fish meat stock variations?

Adding herbs, spices, vegetables, seaweed, citrus, or even coconut milk enhances the flavor. 

Is fish stock good for women’s wellness?

Dr. Natasha says that fish stock can be really good for women’s wellness because it has collagen, omega-3 fatty acids, and essential minerals.

Can I use any type of fish to make fish meat stock?

For the most nutrients, it’s best to use oily fish like mackerel or sablefish with intact skin and bones, according to Dr. Natasha.

Fish meat stock is a natural remedy for inflammation?

Dr. Natasha says that this easy stock can be a good choice to include in your diet if you’re looking for foods that may help with inflammation. She says fish stock can benefit the body by naturally reducing inflammation, thanks to its high omega-3 fatty acids, collagen, and gelatin levels (source). I like to also include ingredients like turmeric, ginger, and garlic to make an anti-inflammatory fish stock. 

Fish stock storage tips

• Store the stock in airtight glass jars in the refrigerator for up to 5 days. 
• You can make larger batches and freeze your fish stock. 
• Freeze the stock in ice cube trays or freezer-safe containers. It should last up to 3 months. 
• When reheating, warm the stock on low heat to preserve its nutrients.

Fish meat stock recipe video

Other gut-boosting recipes to try next

Oxtail Soup Recipe

Blended Carrot Soup Recipe

GAPS Diet Broccoli Soup

Share your favorite fish recipes and ask questions!

Do you have any tips for cooking fish stock? Share your ideas in the comments below! If you have any questions about making fish stock or its benefits, feel free to ask—let’s start a conversation and inspire each other in the kitchen!

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Peppercorns

Salt

Onions

Carrots

Zucchini

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GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.

The information in this blog post is my personal experience and opinion. It is for general information purposes only, that may not apply to you as an individual, and is not a substitute for your own physician’s medical care or advice. Always seek advice from your physician or another qualified health provider with any questions you may have regarding nutrition, medical conditions, and advice. Never disregard medical advice or delay seeking medical care because of something you have read on this blog.