Cooking healthy, tasty food in a sustainable way when on a budget? It’s possible!

Countless times I have been told that cooking healthy and sustainably is only for the wealthy,
that is too expensive to follow the sustainable life,
that people have family so how can they afford to eat well ?
 
Today’s recipe is not only yummy and full of goodness, it’s also zero waste and sustainable as well as being very very cheap (about €2.50 everything included for one very large portion or two smaller ones).

Ok, I am telling you in advance is not really suitable for the faint of heart and it’s not super quick
( it does require a little preparation).

​Firstly, you will have to go find yourself a local fishmonger – ‘fishmonger?’ I hear you scream ‘but everyone knows that fish is expensive, how can this be a fish-based recipe?’. 
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Simple! We are using "scraps"

So, here goes the second task: ask them for some scrap parts. I got myself a nice fish head (full of meaty parts as well!) for a whole €0.50!!!
I added to it a couple of crab claws as they are very tasty, but see what takes your fancy. Some molluscs would make a nice addition. 

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Now, onto the preparation. To divide the meat from the bones I firstly gave the head a quick boil. It stayed intact, and took it out (keep the water though!!) and divided the good meat from the bones.
I kept the bones (more on this in a minute).
Then added the meat and other good parts from the head to the water, together with the crab claws, a can of peeled plum tomatoes, a shallot and a hint of chilli. Back on to cooking and it’s done!
 

With the bones that I previously kept – they are still full of goodness, so why not make some fish stock for later-on in the week? Just add water and boil for as long as you can (the longer the better but be wary of losing too much water) – then sieve the bones out and done! Freeze or refrigerate and you have some nutrient dense stock to add to your next meal!