2 Chinese Fish Stocks Recipes That are Heart-Friendly

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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
  • 100g ginger
  • 3 stalks of spring onions
  • 10g peppercorns
  • 3 litres of water


  1. Rinse the fish thoroughly, pat dry
  2. Heat the cooking oil and fry the fish lightly
  3. Add the ginger and spring onion and fry till golden brown
  4. Boil the water with the peppercorns
  5. Add the fish, ginger and spring onions
  6. Bring back to a boil
  7. Lower the heat and simmer for an hour
  8. 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.


  • 1 small sea bass
  • 50g julienned ginger
  • 1 tbsp cooking wine
  • 1 litre water


  1. Cut the fish into several pieces
  2. Bring the water to a boil
  3. Add the fish, ginger and cooking wine
  4. Simmer for about 20 minutes

Happy Souping, Phoebe

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