Saturday, June 25, 2016
Is this the type of broth you’ll sip straight from a mug? There’s no reason not to if you like fish. Plus, you’ll get a healthy dose of omega-3s, fat-soluble vitamins, selenium, iodine, and other minerals. Enough gelatin can be extracted from a few pounds of fish parts to give your broth a gelatin-rich texture that turns to jelly when refrigerated. The most important fish part to use is the head. In fact, you can make broth entirely from fish heads, although the spine and other bones can be added as well.
Salmon heads typically give fish stock a stronger flavor; halibut, bass, cod, and other white fish give broth a milder flavor. You can use one type of fish, or a combination of different types. In this fish stock recipe, the quantity of fish parts is given by weight, not by the number of fish heads. This is because you might end up with one big fish head that weighs several pounds, or you might get several smaller heads. Either is fine.
To make fish stock, the heads and parts only need to be simmered 30 minutes with a few chopped veggies. Then, it’s ready for sipping or to be used as an ingredient in any chowder or soup recipe.
If you’re a fisherman (or woman), save the heads! If you’re not, then call ahead to a fish counter and ask for some heads to be set aside (and also ask for the gills to be removed).
Quantity: Approximately 1 quart
Time in the Kitchen: 15 minutes, plus 30 minutes to simmer
- 3 to 4 pounds fish heads (gills removed), or a combination of heads and bones (1.5 kg to 1.8 kg)
- 1 onion, chopped
- 2 cloves garlic, peeled and smashed
- 2 ribs celery, chopped
- 6 parsley stems
- 1 teaspoon black peppercorns
- 1 bay leaf
- 6 to 8 cups/(1.4 to 2 L) water, approximately (or 6 cups water and 1 cup white wine)
Make sure the gills of the fish are removed (they can make stock bitter). Wash the heads and parts well by soaking and running under water to remove any blood.
Put the heads and any bones in a large pot. Add the onion, garlic, celery, parsley, peppercorns and bay leaf. Pour in enough cold water to just cover the fish parts (no more than 8 cups, or the flavor will be diluted).
Bring to a simmer. Simmer gently for 30 minutes, never letting the broth come to a full boil. Skim any foam that rises to surface.
Strain in a colander, pressing on the solids to release liquid. Strain again, this time through a fine mesh strainer. Chill the broth.
Refrigerated fish stock will stay fresh up to 5 days, or can be frozen for several months.
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Old-fashioned potato salad this is not. What it is is cool, creamy and way more colorful than the old standby — and it still goes great alongside burgers, brats and corn on the cob.
And it’s got a kick of spice, which, surprisingly, is exactly what you want in the hot summer. It’s no coincidence that the hot peppers that grow in hot and sunny climates are craved by people who live there. Hot, piquant flavors actually help cool the body and are healthy for lots of reasons:
- Eating spicy foods helps produce endorphins in the brain; these “good mood” hormones help you feel more relaxed and, well, happy!
- The heat of peppers is caused by a group of antioxidant phytochemicals — mainly capsaicin, which has powerful inflammation reducers.
- Capsaicin also seems to help curb appetite and may help you feel fuller sooner.
Canned chipotle peppers are simply jalapeno peppers that have been smoked and stewed in a savory tomato sauce. So both the peppers and the sauce lend deep unami flavor from the cooked tomatoes along with smoke and bold heat. That’s why a recipe like this — which calls for only for 1 tablespoon of chopped chipotle pepper and 2 teaspoons of adobo sauce — can still pack a big flavor punch. (For ideas on what to do with leftover chipotles, see this tip.)
To cool the spicy heat on the tongue, this recipe includes creamy yogurt and nutrient-rich white potatoes and sweet potatoes. Sweet potatoes and spice are an especially addictive combo — and a touch of honey is added to bring out the potatoes’ sweetness so it’s more of a match for the bold chipotle spice.
No, it’s not your grandmother’s potato salad, but it will still have friends coming back for seconds.
Smoky Two-Potato Salad
Makes 6 to 8 servings
1 pound sweet potatoes
1 pound red potatoes
1 tablespoon apple cider vinegar
2 teaspoons honey
1/4 cup mayonnaise
1/4 cup plain Greek yogurt
1 teaspoon chopped chipotle chile from a can of chipotle peppers in adobo sauce
2 teaspoons adobo sauce from a can of chipotle peppers in adobo sauce
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/2 cup chopped green onions, green and white parts of onion (about 2 green onions)
2 ounces smoked Gouda cheese, cut in 1/4-inch cubes
Optional garnishes: Smoked paprika, chopped fresh cilantro
- Cut potatoes into 1-inch cubes. (Do not peel.) Place in a medium pot. Add cold water to cover; bring to a boil. Lower heat to medium and cook 12 minutes or until barely fork-tender. Drain potatoes in a colander and immediately drizzle vinegar over warm potatoes; cool potatoes.
- Meanwhile, make the dressing. In a small bowl, combine honey, mayonnaise, yogurt, chipotle chile, adobo sauce, salt and pepper.
- To a large serving bowl, add potatoes, green onions and cheese. Pour dressing over potatoes and toss gently. Sprinkle with optional garnishes and serve.
- Smoked mozzarella cheese could be substituted for smoked Gouda.
- Yes, you can eat sweet potato skins. and they are a delicious source of dietary fiber.
Per serving (1/6 of recipe): Calories 245; Fat 10 g (Saturated 3 g); Sodium 381 mg; Carbohydrate 33 g; Fiber 4 g; Sugars 7 g; Protein 6 g
Serena Ball, MS, RD, is a registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com sharing tips and tricks to help readers find cooking shortcuts for making healthy, homemade meals. Her recipes are created with families in mind.
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