Flavorful Bone Broth

Flavorful Bone Broth

bone broth

I love to have bone/meat broth on hand at all times. Especially, when my husband makes his Italian Risotto. This broth is truly the key to the most hearty, deep and rich risotto. We also use the broth occasionally to flavor pasta, rice, or even broccoli. It’s also great for sauces!  The little Italian ladies in the country-side of northern Italy would make this for my husband, when he came down with a cold so it has some amazing health benefits: containing minerals, healthy fats, collagen, amino acids, and more.

Ingredients:

  • 3 beef bones (soup bones)
  • ¼ cup olive oil
  • 1 large chopped onion (or 2 medium)
  • 8 chopped carrots
  • 8 chopped celery stalks
  • 3 bay leaves
  • 1 tsp of salt (more if desired)
  • 1 whole fryer chicken
  • 1 ½ lb. beef (I used top round steaks)

Begin by roasting your soup bones. I like to set my oven to 375ºF and bake my bones and meat for about 30 minutes, or until they begin to brown. In a 20 quart stock pot add in olive oil and chopped onions, cook for 2 minutes, then add in the carrots and celery. Stir to coat with oil and cook for 5 minutes. Add in salt and bay leaves. Add in 12 cups of water (preferably filtered). Scrape the roasted bones into the pot along with any juices. Add in the chicken and beef. Add more water if necessary to cover bones, meats and vegetables. Cover the pot and bring to a boil. Skim off any scum. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and excess fat occasionally, for at least 8 but up to 24 hours on the stovetop. The longer you simmer it, the better your broth will be. Add more water if necessary to ensure bones and vegetables are fully submerged. Once the broth has cooled down, you’re ready to strain it and store it! Strain it through a fine sieve. Your broth will keep for up to a week in the refrigerator, or a few months in the freezer.

Cobia (Black Kingfish) with Sweet Potato Puree

Cobia (Black Kingfish) with Sweet Potato Puree

cobia-sweet-potato-puree

Here is another Cobia recipe I created using Open Blue’s sustainable fish. The family loved it!

What is Cobia? Cobia is a mild flavored white fish, and a great sustainable substitute for salmon or sea bass. It has also been called black kingfish. There is more info on this fish on my previous post (click here).  If you want to buy Cobia you can find it at this website: http://www.chefsfreshfish.com/Cobia-Fillet-p/e725a.htm

Ingredients for Sweet Potatoe Puree

  • 2 large sweet potatoes peeled
  • 1 cup of chicken broth (I recommend organic bone broth for a little extra protein)
  • ¼ tsp of grated nutmeg
  • ½ cup créme fraîche
  • ½ tsp of salt

Ingredients for tomato “bruschetta”

  • 3 tbsp of olive oil (EVOO)
  • ½ cup of shallots (diced)
  • 4 garlic cloves (minced)
  • 3 plum tomatoes (deseeded and finely chopped)
  • ½ lemon zest (finely grated)
  • pinch of salt
  • 4 basil leaves (thinly sliced)

Ingredients for Cobia fish

  • 4 (4-6 oz) pieces of Cobia filets (Open Blue’s)
  • 1 lemon
  • salt and pepper
  • 1 tbsp of organic butter

Directions for Sweet Potato Puree:

Cut sweet potatoes into 1 inch cubes. Steam for 10-15 minutes until soft. Place into food processor and puree, slowly adding in the chicken broth. Add in the nutmeg and salt. Puree until smooth. Add in the creme fraîche and puree briefly until you have reached a smooth creamy consistency.

Directions for Tomato bruschetta:

In a small sauce pan on low heat, add in the oil, shallots, garlic, tomatoes, and lemon zest. Salt to taste. Cook for 15 – 20 minutes on low heat, until tomatoes have softened and garlic and onions are clear.

Directions for Cobia Fish Fillets:

Pat the Cobia Fillets dry, squeeze lemon and add the salt and pepper. Can be done 30 minutes prior to cooking. In an iron skillet on medium-high heat, melt butter and sear the fish filets on both sides, making sure it is cooked all the way through and opaque.

Plating:

Place several spoonfuls of the sweet potato puree on each plate. Add the fish to the center and drizzle with the tomato bruschetta. Top with basil for decoration.

This also goes great with a side of kale salad.

Enjoy!

Serves 4

cobia-sweet-potato-puree-cu cobia-sweet-potato-puree-rice

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