The 2 chinese fish stock recipes are more heart-friendly than pork or beef stocks.
Use oily fish that contain fish oils that can regulate blood cholesterol to make the stock. This is especially important for people who have already been diagnosed with high blood pressure.
Try to use whole fish as the fish bones have nutrients and flavour too.
When you buy fresh fish, make sure the fishmonger cleans the fish properly and thoroughly for you. We don't want to have to end up cleaning them ourselves. I cleaned fish during my Home Economics class in high school. It is not a pleasant sight. I wouldn't do it again unless absolutely necessary.
How to prepare the fish
The tricky part of using fish in stock is keeping the fish intact and getting rid of any fishy smell. There is a chinese practice of frying the fish lightly first to brown the skin which then holds the flesh better. If you are afraid that frying in oil may make the stock oily, skinny the stock later.
Another trick is to place the fish in a muslin bag before adding it to the pot. Remove the muslin bag when the stock is done.
Ginger is a must when using fish. Use big pieces so that they can be easily removed when the stock is done. Bruise the ginger pieces by pressing down with the side of a big knife.
1. Fried fish stock
Buy fresh whole fish to make this. The fish bones make a lot of difference.
200g fresh fish
15ml cooking oil
3 stalks of spring onions
3 litres of water
Rinse the fish thoroughly, pat dry
Heat the cooking oil and fry the fish lightly
Add the ginger and spring onion and fry till golden brown
Boil the water with the peppercorns
Add the fish, ginger and spring onions
Bring back to a boil
Lower the heat and simmer for an hour
Remove the ingredients and strain
2. Sea bass stock recipe
The sea bass is not fried beforehand. Use a muslin bag to hold the fish or strain the stock later with a muslin cloth to get a nice clear stock.