Fish Bone Broth Benefits: Why I Added It to My Morning Routine
Iโve been in the habit of starting my day with a warm bowl of homemade broth. Whether itโs beef bones or chicken frames, this morning ritual gives me energy, clarity, and warmth from the inside out.
This week, a new idea came to mind: why not try fish bones for a change?
So I went to my local fish shop, picked up 2.5kg of fish heads and bones, cleaned them thoroughly, and prepared a broth using traditional Chinese medicinal ingredients โ like goji berries, red dates, and a little clove.
Iโm not replacing beef or chicken broth forever. Instead, Iโm adding fish bone broth into my rotation โ for its unique omega-3s, lighter flavor, and different healing properties.
The result was surprisingly delicious โ a light yet nourishing broth, rich in minerals and collagen, with subtle sweetness and warmth. Let me share what Iโve learned.
Why Fish Bone Broth Deserves a Spot in Your Wellness Routine
Fish bone broth is often overlooked in Western cooking, but it’s a quiet superfood in traditional diets across Asia.
๐ง Brain + Mood Support
Fish heads and bones are rich in DHA and EPA, essential omega-3 fatty acids that support mental clarity, emotional balance, and brain function.
๐ Skin + Joint Health
Like beef bone broth, fish bones offer type I collagen โ vital for skin elasticity, joint flexibility, and gut healing.
๐ช Bioavailable Calcium & Minerals
Fish bones slowly simmered release calcium, magnesium, phosphorus, and trace minerals that are easier for the body to absorb than supplements.
๐ฟ Gentle, Light & Aromatic
The broth is much lighter than beef or chicken, especially when combined with ingredients like red dates, goji berries, ginger, and cloves. Itโs warming, digestible, and incredibly soothing.
๐ Nourishing Fish Bone Broth Recipe
๐ Fish Bone Broth (Collagen-Rich, 24-Hour Simmer)
Prep Time: 20 mins
Cook Time: 24 hrs
Total Time: 24 hrs 20 mins
Yield: About 10 cups
Author: Lily Zhu | adore-eco.com
Ingredients:
- 2.5 kg fish heads and bones (thoroughly washed)
- ยฝ cup organic soybeans (soaked overnight)
- 8 organic red dates
- 2 tablespoons goji berries
- 1โ2 dried cloves
- 2 slices fresh ginger (optional)
- 3 litres filtered water
Instructions:
- Rinse fish bones and briefly blanch them in boiling water (2โ3 minutes).
- Place all ingredients in a large pot.
- Bring to a boil, skim off impurities, then reduce to a gentle simmer.
- Simmer uncovered (or partially covered) for 24 hours.
- Strain and store in glass jars in the fridge or freeze in batches.
๐ฅฃ My Breakfast Ritual with Broth
Every morning, I gently reheat a small bowl of fish bone broth and sip it slowly alongside my breakfast. Itโs the first thing I put into my body โ warm, nourishing, and deeply grounding. I also take my supplements with it, as it helps everything go down smoothly and feels incredibly comforting, especially on chilly mornings.
Sometimes I stir in a few pieces of mushrooms, seaweed, or steamed veggies to make it more filling. But most of the time, I enjoy it plain โ because itโs just that good.
Fish bone broth is now a trusted part of my healing food toolbox. Itโs not a replacement for beef or chicken broth, but a beautiful, mineral-rich addition. If youโve never tried it, I truly recommend giving it a go.
You might be surprised at how something so simple can make you feel so alive โ from the inside out.
