(See How To Filet A
Buy fish whole and filet it
yourself to get an extra meal out of it. You will get more flesh out of
the fish when hand fileted,
you can eat the fish liver if it is big enough and you can use the head
and skeleton to make Fish
When finished, the bones can be rendered down and can be
added to compost or used to make bone broth.
To make the
basic fish head stock:
Put fish head(s) into a slow
cooker along with any ends and
onions that you have saved (freezing OK), garlic trimmings, carrot
tops, celery leaves
etc. Add water to about a half inch to an inch over the heads and
skeleton. Cover and let slow cook for 1 or 2 days, stirring
occassionally or once a day, topping up with more water if it
evaporates. If leaving appliances on is an issue for
you, it is OK to turn it off for a few hours or overnight and then turn
it back on again and resume slow cooking later.
it has cooked to the point where all the meat has fallen off and
the bones are soft, turn off the heat. After it has cooled off, press
it through a kitchen sieve to remove all the pieces of bones and
make the soup:
every cup of broth
add 1 tablespoon of white flour and a pinch of salt. Add 1 lard-sauteed onion. Stir in flour
until dissolved and then simmer until flour thickens, stirring
If you do not wish to have whole fish heads in your soup, cut up the
filets and sprinkle them into the soup instead for a fish soup,
or add whatever leftover vegetables you have around.
add the whole fish heads, you will need larger, flat-headed fish heads
such as ling cod, as there is not enough meat
in an average 8" fish that you can
it out without crushing the head first..
The meat under the mouth and at the top of the head has the best flavor
of the whole fish.
Carefully lower the whole
fish head into the
soup with a slotted spoon. Do not plan on using more whole fish
heads than will comfortably fit into the pot you are using.
a few minutes or until the heads are cooked (time will vary with the
size of the fish heads) and then gently lift each fish
head out of the soup and place into soup bowls. Pour soup carefully
into bowl so as not to break up heads and serve with wedge of lemon or
parsley garnish, if desired. Other suitable garnishes could be a sprig
of lemon balm, some dandelion flowers, chives, scallions, green onions
or borage flowers, if you have some growing in your garden.
Filet the fish
and start making a fish head soup with the head and skeleton. Fry the
fish filets in lard (fry some onions first so you have (a) fried onions
to enjoy with your fish filets and (B) tops and skins of the onions to
add to your fish head soup. Cut a little bit off the wide end of the
filets and save it. No one will notice if their filet is a little bit
smaller than the fish that was purchased. When the soup is made,
crumble in the fish pieces. Perhaps save a spoonful of the onions, add
any stale bread crusts you might have to bulk it up, cut up a couple
dandelion leaves into tiny pieces to give it a bit of color. For your
one fish purchase, you'll still get your two regulation fish dinners
with the 2 filets, plus a fish soup for lunch a couple days later.
Makes about 2 cups
A pound of small (3") fish, including heads, cut up
3 tablespoons sea salt
2 cups water
2 cloves garlic, mashed
2 bay leaves, crumbled
1 teaspoon peppercorns
several pieces lemon rind
1 tablespoon tamarind paste (optional)
2 tablespoons whey
the fish pieces in salt. Put in wide-mouth glass jar and press down.
Mix the remaining ingredients and pour over the salt and fish fish. Add
more water if needed to cover the fish. Cover with an airlock and leave
in a warm place, such as on top of the refrigerator, for about 3 days.
Transfer to refrigerator and leave for several weeks. After several
weeks, drain the fermented fish liquid through a sieve. Store the
liquid fish sauce in the fridge.
The Fish That We Eat
by Anore Jones. (This is a link to a pdf document that contains the
Moon Feast by Jessica Prentice
This is a good book if you like learning about indigenous customs and
following natural cycles. Includes using coconut oil, a rootbeer recipe
that calls for only 2 tablespoons of sassafras and easy and delicious
Yoga of Eating
by Charles Eisenstein.