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Chipotle Coconut Fish Head Soup

March 28, 2020

 

Look, I get it, the sound of fish head soup, doesn’t exactly make most people’s mouth water. But have you ever actually tried it? 

 

This is one of the regular daily additions to my diet right now,  in light of the current global situation we are in, to give my immune system an extra boost. 

And, it’s delicious! 

 

The fish head contains not only an impressive list of nutrients, but it also contains some of the most succulent pieces of meat—the cheeks, the meat around the eye sockets and jaw. Seriously, it’s fish tenderloin. 

 

So what makes it so nutrient dense? 

High levels of 

•calcium

•iodine

•omega 3’s

•antioxidants

•collagen

•vitamin A

 

It also contains selenium, iron, magnesium and zinc. 

 

Selenium isn’t always the easiest nutrient to get from food. Have you seen how expensive quality, not-rancid Brazil nuts are? And we need that selenium to increase our natural killer cells. 

 

Iodine is a big one, especially for women because of breast cancer. That carcinogenic halogen, bromine, can be displaced by iodine and those amazing boobies (•)(•) are the largest store site and consumers of iodine. Iodine also modulates the effects of estrogen on the breast tissue. 

 

And let’s hear it for Omega 3’s. Those puppies are muy importante for immune function because they help increase cytokines which help fight off pathogens. 

 

And while I’m at it, let’s just talk vanity….some people have poo pooed my claim that as I approach 47, my skin looking this healthy without any use of chemical fillers or injections ever, is only to do with my genetics. Yes, I have that greasy Italian skin, but I also spend a lot of time in the sun with little to no sunscreen. I do however, consume regular, high quality sources of Omega 3’s and collagen, one being that super gelatinous fish stock. 

 

My favorite new fish head soup recipe is a Chipotle Coconut Fish Head soup. 

 Check out the recipe below. 

 

And then there’s the issue of waste and wasted nutrition. Check out the link to this article below if you aren’t already enlightened as to just how much amazing nutrition is being thrown away when fish heads aren’t utilized. 

 

https://www.npr.org/sections/thesalt/2014/03/07/286881659/why-we-should-quit-tossing-fish-heads-and-eat-em-up-instead-yum?fbclid=IwAR3ClcFgDaisusHOze2NOZAnnuXmACesZSNwA9zfgk6bcGuJQbMHKbYQyLg

 

NOW HERE'S THE RECIPE FOR THIS DELICIOUS NUTRIENT DENSE SOUP

 

 

 

First make fish stock. 

 

Take the heads and any other parts of the fish and simmer for about 10-15 minutes. Pull out the parts, let them cool and extract the tender meat and set aside. 

 

Put fish head and parts back in water and continue to simmer for 4-6 hours. Like any bone broth you can add veggies and spices to your liking such as bay leaf, celery, onion, rosemary, etc. 

 

After it’s done, strain all the solid matter, let cool and store. I put mine in the freezer since it only lasts about a week in the fridge and I usually have a lot more than I can use in a week. 

 

Chipotle Coconut Fish Head Soup

 

•Sautee your veggies of choice—I have been using sweet potato, bok choy, carrots and cauliflower in a 2 Tbsp of coconut oil with a piece of dried chipotle (size depends on how spicy you want it) 

 

•After 3-4 minutes add 3/4 cup of your fish stock. 

Simmer for a few minutes until it is no longer gelatinous and is now liquid. 

 

•Add 1/2 can of GUAR GUM FREE coconut milk. 

 

•1 Tbsp of coconut aminos. 

 

•Get creative with spices: You can add a little epazote or fresh basil or whatever else sounds good to you. 

 

•Simmer until veggies are tender and then add fish meat for last 2 minutes of cooking. 

 

•Squeeze in a little lime juice once you dish it up. 

 

Enjoy! 

 

 

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Abbie Jean Ciullo

CFNC, E-RYT 200

Functional Nutrition

Wellness Motivation

&

Botanical Formulas

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