5 Hour Fish Stew

This soup is a variation on a classic Japanese carp soup called Koi Ko Ku, which is traditionally recommended as a tonic and blood strengthener for women who have given birth. Because of the long cooking, the fish bones are completely softened and become edible and quite delicious. It is a superior source of natural calcium and other essential bone minerals: in fact, one cup provides over 800 mg of calcium.

1 whole fish (e.g., pike, red snapper, carp), about 1 2 to 2 lb
4 slices ginger
3 small carrots (about 2 lb), scrubbed and roll-cut
1 medium onion, medium dice
1 cup white wine or 1/4 cup brown rice vinegar
6 cups water
1/4 cup mellow barley miso

1. Buy only the very freshest fish. Ask that it be cleaned, leaving on the scales, head and tail, and cut it into 3-4 pieces. Rinse well before cooking.

2. To prep ginger: cut 4 thin slices off a knob, lay them on top of each other, then slice them lengthwise into thin slivers.

3. In a 6-quart pressure cooker, place the fish, onion, carrot, ginger, wine, water, and miso. Bring up to pressure, reduce heat to low, and simmer very gently for 5 hours. Allow to sit until pressure is down, open pot, and stir vigorously with a wooden spoon to harmonize all the flavors. Check the proportion of liquid: it should be soupy, not too dry; add some water if needed. Find a bone and taste test; it should be easily chewed. If a little too hard, pressure cook for another hour. Makes 6-8 servings. This soup/stew can be kept in the refrigerator for 4 days. I do not recommend freezing because it kills the taste and makes it flat. Reboil each time before serving, adding a little stock or water if necessary.

©2009 by Annemarie Colbin, Ph.D.

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Paperback: 257 pages
Publisher: New Harbinger - February 2009
ISBN-10: 1572245808
ISBN-13: 978-1572245808