Deeply Nourishing Fish Bone Broth (with Fennel & Lemongrass)
This light, fast-cooking broth is rich in iodine, selenium, and marine collagen, which support thyroid function, immune health, and skin elasticity. Unlike heavier bone broths, fish broth cooks quickly — preserving delicate nutrients — while fennel supports digestion and lemongrass lends antimicrobial and citrusy freshness. Sip alone or use as the base for soups, sauces, or congee-style grains. Store in the fridge for up to three days or two months in the freezer.
Serves
6
Cook Time
Dietary
Dairy-Free
Gluten-Free
Ingredients
- Bones and heads from 1–2 sustainably caught wild fish (e.g. snapper, sole, haddock)
- 1 small fennel bulb, sliced
- 1 stalk lemongrass, smashed
- 1 small piece kombu (optional, for extra iodine)
- 1 carrot, chopped
- 1 celery stalk
- 1 small onion, sliced
- 2 garlic cloves, smashed
- 1 tbsp apple cider vinegar
- 1.5 litres filtered water
- Zest of 1 lemon
- Salt, to taste
Method
- Add all ingredients except the lemon zest to a large pot.
- Cover with filtered water and bring to a gentle boil.
- Reduce to a low simmer and cook uncovered for 45 minutes to 1.5 hours max — fish bones extract quickly and can turn bitter if overcooked.
- Strain carefully through a fine sieve or muslin cloth.
- Stir in the lemon zest just before serving.
Fish bones and kombu deliver iodine and trace minerals that nourish your thyroid. Fennel reduces bloating and supports digestion, while lemongrass offers natural antimicrobial action. Lemon zest brings both vitamin C and citrus polyphenols, which aid detoxification and lift the broth’s flavour profile.
