Cod Liver Oil is the most concentrated form of nutrition you can get from the fish. It can be taken in either capsules or as a liquid. Take one capsule a day or a spoonful of cod liver oil. Other recipes for seafood below.

Wild-caught fish
Every diet should have some wild-caught saltwater fish every week. Salmon is considered the healthiest of wild-caught fish. You can get more meat if you filet the fish with your hands, once you learn how. See How To filet a Fish By Hand

Frugal tip:
Filet the fish, make fishhead soup with the head and skeleton. Fry the fish in lard (fry some onions first so you have (a) fried onions 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 ready to serve, sprinkle in the fish pieces. Perhaps save a spoonful of the onions, add any stale bread crusts you might have, cut up a couple dandelion leaves into tiny pieces to give it a bit of color. So, for your one fish purchase, you'll get two fish dinners, plus a fish soup for lunch a couple days later.

You may find many recipes for preparing your fish, but there are none better than frying it in a pan in lard and butter and serving with a wedge of lemon.

Oysters are one of the best source of easily available nutrient dense foods from the sea

Try to eat some shellfish, in particular shrimp and/or mussels, once a week.

Herring caught in the autumn has vitamin D in the meat as well as the liver.

Raw is better than cooked and fermented is better than raw. If you can't eat raw fish plain, try fermenting it in sauerkraut juice for a few days in the fridge and then mix it with finished sauerkraut. See Raw Fermented Fish

Seafood Salad
1/2 cup cooked, crumbled wild-caught fish
1/2 cup cooked brown rice
1 cup or 1 medium chopped cucumber
1/4 cup finely minced red onion
1 teaspoon finely minced fresh ginger or pickled ginger
Add raw vinegar and a full-array salt to taste
Crumble dried seaweed over top.

Fish Stock
Add fish heads to bone broth to make a healthy fish stock. Add seaweed for even more iodine.

Seaweed Chips
Cut nori sheets into squares
Shallow fry in lard or organic palm oil
Sprinkle with salt and pepper to taste

Fish Salad
Steam wild-caught fish. When fish is cool, remove flesh from bones and crumble into flakes.
Pour ev olive oil over fish flakes. Set aside.
Chop or crush several garlic cloves and put in fresh-squeezed lemon juice.
Mix fish and garlic in lemon juice together and add full-array salt to taste.
[optional] Other things that can be added are: dried parsley, chopped chives, ahredded lemon balm leaves, edible flowers.
Season with Japanese fish sauce or tabasco sauce for stronger flavor or more heat.

Raw Fish Liver
Many fish that are eaten as small filets will have a tiny liver that is worth eating. I cut a small liver out of a mackeral I fileted. It was the size of a fingernail. I ate it raw by covering it in the juice of a wedge of lemon, sprinkling grated horseradish on it and adding sea salt and hot sauce. It didn't taste or feel much different than eating a raw clam with lemon, horseradish and hot sauce. See How To filet a Fish By Hand

Fermented Cod Liver Oil
The traditional method for extracting cod liver oil was by fermentation. The method was to put the fish livers into a container (I'd use a wooden or ceramic bucket) and add sea water (brine can be used). Use seaweed and rocks to push the fish livers down into the salt water. Cover with an airlock (anything that lets gas escape but keeps out bugs) and allow it to ferment for 6 months to a year and then skim off any oil.

Iqaluich Niginaqtuat, The Fish That We Eat by Anore Jones. (This is a link to a pdf document that contains the entire 345-page book.). .
The Whole Beast: Nose to Tail Eating
  by Fergus Henderson. A little bit too heavy with the sugar, but it helps explain the mysteries of some types of food preparation. Eliminate the sugar or substitute honey or sucanat..
Full 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 corn fritters.

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