Nutrient-Rich Fish Head Stock (Paleo Broth)

When you think of stock, the usual suspects are probably chicken or beef. But one of the most overlooked and nutritionally powerful options is fish head stock. It’s deeply nourishing, incredibly simple to prepare, and offers a distinct richness that enhances any Paleo dish. Whilst home-made bone broth and chicken stock are staple recipes in many Paleo households, fish stock—particularly using the head—is still somewhat of an unsung hero.

This might be due to its strong aroma during cooking or unfamiliarity in Western kitchens, but globally, cultures have long embraced the fish head for its nutrient-dense value. It’s time this powerful food got the recognition it deserves.

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5 from 1 vote

Recipe: Fish Head Stock

This Fish Head Stock is a nutrient-rich and flavorful Paleo broth. Packed with fat-soluble vitamins, thyroid hormone, and gelatin, it's an excellent base for soups, stews, or even enjoyed on its own. Perfect for adding nutrition and depth to your meals.

Prep Time10 minutes mins

Cook Time4 hours hrs

Total Time4 hours hrs 10 minutes mins

Course: Dinner, Fish

Cuisine: Paleo, Seafood

Keyword: Fish Head Stock, Healthy Fish Broth, Nutrient-Rich Broth, Paleo Fish Stock

Servings: 4

Calories: 50kcal

Cost: $10

Equipment

• Large pan
• Strainer
• Airtight containers

Ingredients

• Carcasses of 4-5 whole non-oily fish
• 2 medium onions chopped
• 2 carrots chopped,
• 1 stick of celery chopped
• A few small bunches of parsley
• A couple of bay leaves
• 3 tablespoons apple cider vinegar

Instructions

• Prepare the Ingredients: First, put the fish, vegetables, and apple cider vinegar in a large pan and cover with water.
• Bring to a Boil: Next, bring the pan to a boil. Skim off any scum that comes to the surface and add the parsley and bay leaves.
• Simmer: Then, reduce the heat to a simmer and allow to simmer for 4 to 24 hours, depending on your schedule.
• Strain the Stock: When finished, strain the mixture and store the liquid in airtight containers, such as jars.
• Store: Finally, label and store in the fridge or freezer until you need it.

Why Fish Head Stock is a Paleo Powerhouse

Fish head stock is brimming with beneficial nutrients often missing from even the cleanest of diets. When you simmer fish heads gently, the result is a broth that contains fat-soluble vitamins like A and D, omega-3 fatty acids, iodine, and a good dose of the thyroid hormone from the fish's thyroid gland. This last point is particularly crucial for anyone concerned about metabolic health.

It also provides gelatin, which supports healthy joints, skin, and digestion. Many people who follow a Paleo or ancestral diet know the importance of collagen and gelatin, and fish head stock is one of the most effective, affordable ways to add it to your diet.

What Makes a Great Fish Stock?

The quality of your ingredients truly matters. For the best results, choose wild-caught, non-oily fish like snapper, cod, or barramundi. Avoid using oily fish like salmon or mackerel for stock, as they tend to create an overpowering aroma and oily texture. Fishmongers will often give away fish heads or sell them very cheaply, making this a budget-friendly option too.

You’ll also need aromatics: think onion, celery, carrot, garlic, and fresh herbs like parsley or thyme. A splash of vinegar or lemon juice helps to draw out the minerals from the bones and heads, much like in traditional bone broth recipes.

Cooking Tips: How to Get It Right

• Skim the surface: During the first 30 minutes of simmering, foam may rise to the top. Skim this off with a ladle to keep your stock clear.
• Do not boil: Keep the temperature low to avoid breaking down delicate fish oils too rapidly. A gentle simmer is key.
• Keep it short: Unlike beef or chicken broth, which may simmer for hours, fish head stock only needs around 45–90 minutes to extract all the goodness.

Ways to Use Fish Head Stock

This stock is as versatile as it is nutritious. You can enjoy it in:

• Soups: Use it as the base for a hearty seafood chowder, Paleo ramen, or Asian-style broth soups.
• Stews and curries: It adds depth to coconut-based curries or seafood stews.
• Cooking grains or veg: While Paleo eaters often avoid grains, stock is an excellent liquid for steaming vegetables or ricing cauliflower for extra flavour.
• Sipping: Simply season and enjoy a warm mug of fish head stock on its own.

Storing and Freezing

One of the best things about this stock is how well it stores. Let it cool completely before pouring into airtight containers or glass jars. It will last for up to 5 days in the fridge or several months in the freezer. For convenience, consider freezing it in silicone muffin trays or ice cube moulds, so you can defrost just what you need.

Reduce Waste: Embrace Nose to Tail Eating

Making fish head stock is also an excellent way to reduce food waste. Using parts of the fish that are usually discarded aligns perfectly with Paleo and ancestral principles. You’re not only getting more nutrition for your dollar but also respecting the animal by using it as fully as possible.

What About the Smell?

One common concern is the fishy smell that can linger in your kitchen. To minimise odour, ensure you clean the heads well (removing gills and blood clots), and add lemon slices or ginger to your pot. Opening a window or running a vent fan during cooking can also help.

Fish Head Stock vs. Traditional Bone Broth

Both types of stock have their place in a Paleo kitchen. Where beef or chicken bone broth is rich and warming, fish head stock is light, fresh, and quicker to prepare. Nutritionally, fish stock brings different micronutrients to the table, particularly iodine and natural thyroid hormones. Rotating between different types of broths ensures you’re getting a broader spectrum of benefits.

Serving Suggestions

Serve it hot, with chunks of leftover fish, leafy greens, or grated zucchini noodles stirred in just before serving. Add a touch of sea salt and a drizzle of olive oil for a simple, comforting meal in a mug. You can also use it as a savoury base to poach white fish fillets or prawns.

Have You Tried It Yet?

If this is your first time making fish stock, don’t be put off by its simplicity. It may not be as photogenic as a smoothie bowl, but it is leagues ahead in nutritional density. Give it a go and let me know how it turns out. I’d love to hear if you added your own spin with different herbs or spices.

Making your own stock is one of the most powerful steps you can take on your Paleo journey. It brings you closer to the origins of your food, delivers a massive nutrient boost, and helps you waste less in the kitchen. Fish head stock is the ultimate example of ancestral eating—deeply nourishing, deeply respectful, and absolutely worth making a part of your routine.

For more inspiration and Paleo stock recipes, don’t forget to explore the other broth posts on the blog.