LIVE BELOW THE LINE – Salmon and Nettle soup

This LIVE BELOW THE LINE is a team effort form Karimah Cuisina, this recipe comes from an idea from one of our older, wiser mature members, she reminded me of the fish heads that we buy in Whitechapel market  in the east  end of London.  A pound a day in the UK is not really enough for optimum nutrition so we decide to go foraging for nettle, dandelions and anything we could get at this time of year.

Salmon & Nettle Soup
Salmon & Nettle Soup

With a bit more research we found that salmon and nettle soup was something the American Indians use to and still eat, so we knew we were on the right track.

Nettle are packed with iron and vitamin c and are still free from the clutches of most major supermarkets, so go out and get yours. You will need gardening gloves or rubber gloves, to be used right up until the point they go into the pot, after that it’s all plain sailing and they are just like spinach.

Salmon and nettle soup 3 portions

Salmon Head & Spine 50 p
Salmon Head & Spine 50 p

Fish head 50p

2oo g carrot 10p

400g potatoes 19p

250g onions 7p

Dry herbs, salt and pepper 9p

2 cloves garlic 3p

10ml vegetable oil 2p



  • Vegetable oil
  • water
  • 1 salmon head and fileted body and tail, 50p, the fishmonger has taken eh filets off and you get left with the rest
  • 250 g  7p Onions chopped
  • 2 cloves of Garlic, 3p crushed and left for 1-3 minutes to oxidize and get full benefits
  • 200g carrots 20p
  • 400g Potatoes 19p
  • 3 cups washed drained and chopped Nettles
  • 1 tea spoon of either Dill, tarragon, chervil, mixed herbs 3p
  • 1 tea spoon Sea salt 3p
  • 1 tea spoon pepper or 1  small red scotch bonnet pepper  for extra heat3p
  • 3 litres of water, from tap or filtered
Cool the Cook Head & Spine
Cool the Cook Head & Spine


  • Soak fish , spine and tail in a large bowl of salty water for 15 minutes at least, then rinse and drain
  • In a large pot at oil, chopped onion and garlic and fry till golden, add fish, salt and pepper/scotch bonnet and  water , bring to boil
  • Then turn down low and cook for 30 minutes
  • Take off heat and use colander to pour fish stock, that’s the soup, into another clean large saucepan
  • Leave the fish head, spine and bones to cool down, save scotch bonnet pepper if you can find it.
  • When the fish is cool, take the flesh off the fish head and spine and place in clean bowl, some people like to eat the eyes.
  • The new saucepan of fish stock place on stove and turn heat on medium
  • Wash peel and chop carrots and potatoes and add to heat fish stock
  • Add herbs spices  and scotch bonnet pepper back into soup
  • Bring to boil then turn down medium /low heat for 20 minutes covered
Wearing Gloves Cut The Nettles into Soup
Wearing Gloves Cut The Nettles into Soup
  • After 20 minutes, add the chopped stinging nettles and cooked covered for a further 1o minutes
  • Then test to make sure veggies are reasonably soft but certainly not falling apart
  • Take out a few of the potatoes, smash them and add back into soup and stir, this will give the soup some thickness
  • There you have it a cheap tasty soup.


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