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    Home » Recipes » Seafood Recipes » Easy Nourishing Fish Soup

    Easy Nourishing Fish Soup

    by: Anya·posted: Oct 9, 2015·updated: Oct 7, 2021·4 CommentsThis post may contain affiliate links. Please read my disclosure policy.

    Jump to Recipe Print Recipe

    Nourishing and delicious.  This hearty soup made with wild fish stock is healthy and cost-efficient.

    Easy Nourishing Fish Soup - Full of flavor and nutrition, made with ease in 30 minutes. #soup #healthy #whole30

    This post may contain affiliate links for your convenience.  Thank you for supporting this site with purchases made through these links.  See full DISCLOSURE for details.

    This Easy Nourishing Fish Soup is loaded with flavor, nutrition and can be made with ease in 20 minutes. 

    There are two different methods to obtaining comforting soup without sacrificing nutrition.  Ideally, you would use fish stock, prepared properly with the heads and bones of a fish.  You can find the recipe to that here.  But you  can also use a salmon fillet or two in a pinch and have a nourishing meal ready in no time.

    Try to source the best quality of wild fish that fits your budget.  Wild seafood contains higher concentrations of potassium and selenium as well as omega-3s.  The best fish for stock are mild, non-oily fish such as cod, rockfish or halibut.  You can still make fish stock out of oily fish such as salmon, just reduce the cooking time so as not to damage the sensitive fats. I prefer sturgeon for the slow method and salmon fillets for quick method.

    Click HERE to save this Easy Nourishing Fish Soup to your Seafood Board

    Easy Nourishing Fish Soup - Full of flavor and nutrition, made with ease in 30 minutes. #soup #healthy #whole30

    Slow Method + Quick Method

    The difference between the slow method and the quick method is in the broth.  Simply put, properly prepared stock requires a little more effort, even with fish stock.  Because of the fragile fats in the fish, you don't want to cook the stock too long.  Forty-five minutes seems to be the sweet spot before it develops an off flavor from extended simmering.  So in reality, the slow method really isn't that long but lends itself a very nutritious soup.

    Related: How to Make Fish Stock

    Quick method, on the other hand is just that, quick.  It doesn't require prepared fish stock and no fish head is involved. All you need is a pot of water and a pair of fish fillets.  I often use wild salmon fillets (with skin) from Costco.

    Fish Soup is Cheap {real} Food

    I know I've said it many times before, there is no such thing as cheap food.  Real food costs money.  Food grown organically and ethically costs money.  To slap a non-GMO verified label costs money that consequently trickles down to the consumer.  Even still, fish soup is cheap real food.  Fish stock and soup is surprisingly cheap to make.  Most fish markets are happy to pass their unused fish heads for incredibly low prices.

    Not using fish heads?  The quick method calls for only 2 fillets!  Two! And that's for a large pot of soup.  What other meal can you stretch to feed an entire family with only 2 fish fillets?  I try to serve my family sustainably raised and caught seafood few times a week but wild fish is so expensive.  This is a great way to stretch your food budget without sacrificing on nutrition.

    Click HERE to save this Easy Nourishing Fish Soup to your Soup Board

    Easy Nourishing Fish Soup - Full of flavor and nutrition, made with ease in 30 minutes. #soup #healthy #whole30

    Healing Diets

    Because diets such as GAPS and Paleo require lots of nutrition and gut-healing foods, fish soup is such great option.  To make it GAPS or Paleo friendly, you can easily swap the potatoes for celeriac or cauliflower.  Personally, I think potatoes and fish go lovely together but this is can be dressed up anyway you like.

    Related: Different Uses for Bone Broth

    Easy Nourishing Fish Soup - Slow

    Printable Recipe

    Nourishing Fish Soup - incredibly healthy made with wild fish stock. It's an economical way to get more nutrition in your diet. Whole30 and can easily be adapted to suit Paleo and GAPS diets.

    Easy Nourishing Fish Soup

    Anya @ Prepare & Nourish
    This version uses fish stock made from fish heads. 
    5 from 1 vote
    Print Recipe Pin Recipe Save RecipeSaved!
    Prep Time 10 minutes mins
    Cook Time 25 minutes mins
    Total Time 35 minutes mins
    Course Soup
    Cuisine American
    Servings 6 servings

    Ingredients
      

    • 4 quarts fish stock
    • 1 medium onion, quartered
    • 4 bay leaves
    • 2 teaspoon peppercorns
    • 2 teaspoon sea salt
    • 4 large red potatoes, diced
    • 1 large carrot, chopped sliced
    • juice of 1 lemon
    • fresh dill and scallions for garnish
    • 1 can of tuna optional, if stock did not produce enough flesh (I love THIS brand)
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    Instructions
     

    • If using frozen fish stock, defrost it in the refrigerator overnight. If there are still frozen pieces of broth, they will melt during cooking. Bring the broth to a soft boil on medium-high heat.
    • Add quartered onions, bay leaves, salt and peppercorns for flavor.
    • Reduce heat to medium and add chopped potatoes and carrots and cook for another 10 minutes until potatoes are tender. Take off heat.
    • If you have meaty fish pieces from when you made the fish stock, now would be the time to add it but it's also great without it. You can also add a can of wild tuna (flaked with fork).
    • Squeeze lemon juice and garnish with chopped scallions and fresh dill.
    Nutrition Information
    The information shown is an estimate provided for your convenience by an online calculator. It should not be considered as a substitute for a professional nutritionist's advice. See our complete Nutritional Information Disclaimer.
    ©Prepare and Nourish • Content and photographs are copyright protected. Sharing of this recipe is encouraged and appreciated but please do NOT screenshot or copy/paste complete recipes to websites or social media.
    DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Mention @prepareandnourish and be sure to tag #prepareandnourish!


    Easy Nourishing Fish Soup - Quick Method

    This quick method doesn't use fish stock made from fish heads. Instead, using an oily fish such as salmon, we can achieve that same flavor using fish fillets.

    Printable Recipe

    Easy Nourishing Fish Soup - Full of flavor and nutrition, made with ease in 30 minutes. #soup #healthy #whole30

    Easy Nourishing Fish Soup

    Anya @ Prepare & Nourish
    Healthy fish soup made with wild salmon fillets and can be made in under 30 minutes. No fish stock needed.
    No ratings yet
    Print Recipe Pin Recipe Save RecipeSaved!
    Prep Time 10 minutes mins
    Cook Time 20 minutes mins
    Total Time 30 minutes mins
    Course Soup
    Cuisine American
    Servings 6 servings

    Ingredients
      

    • 2 8 oz. wild salmon fillets
    • 4 quarts filtered water
    • 1 medium white onion, quartered
    • 4 bay leaves
    • 2 teaspoon peppercorns
    • 2 teaspoon sea salt
    • 4 large red potatoes, diced
    • 1 large carrot, cut sliced
    • juice of 1 lemon
    • fresh dill, green onions, chives, or parsley for garnish
    Prevent your screen from going dark

    Instructions
     

    • Place two wild salmon fillet in a large stockpot and fill with filtered water.
    • Reduce heat to medium after bringing it to a boil. Cook the salmon for approximately 15 minutes. Remove from pot and set aside. Collect the scum rising to the top with a mesh strainer.
    • Add quartered onions, bay leaves, salt and peppercorns for flavor.
    • Add chopped potatoes and carrots and continue to cook for another 10 minutes.
    • Meanwhile, remove salmon from skin (if any) and break apart the salmon fillets with a fork. 
    • Put the salmon flakes back into the pot after potatoes and carrots are cooked.
    • Squeeze lemon juice and add fresh dill and chopped scallions if desired.
    • Adjust salt and pepper if necessary.
    Nutrition Information
    The information shown is an estimate provided for your convenience by an online calculator. It should not be considered as a substitute for a professional nutritionist's advice. See our complete Nutritional Information Disclaimer.
    ©Prepare and Nourish • Content and photographs are copyright protected. Sharing of this recipe is encouraged and appreciated but please do NOT screenshot or copy/paste complete recipes to websites or social media.
    DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Mention @prepareandnourish and be sure to tag #prepareandnourish!
    Click HERE to save this Easy Nourishing Fish Soup to your Quick & Easy Board

    If you liked the recipe above, please consider rating the recipe and leaving a comment below. Also, be sure to follow me on Facebook, Instagram, and Pinterest. 

    Other Nourishing Soups You Might Like

    Nourishing Pastured Chicken Stew - Lightly creamy and fully flavorful, this chicken stew boasts nutrition from bone broth, hearty veggies and squash puree. Gluten Free & Whole 30

    Nourishing Pastured Chicken Stew

    Potato and Sorrel Soup (or use spinach) - high in protein and full of flavor, this 30 minute soup is just as nutritious as it is pretty.

    Sorrel and Potato Soup 

    Chilled Beet Soup - This Chilled Beet Soup is refreshing with earthy undertones and delicious flavors. Make it Whole30 by keeping it dairy free with coconut cream. 

     Chilled Beet Soup

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    In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Please note that I only endorse products that are in alignment with Prepare & Nourish’s ideals and that I believe would be of value to my readers. Prepare & Nourish is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Statements on this website have not been evaluated by the Food and Drug Administration. Products and/or information are not intended to diagnose, cure, treat, or prevent any disease. For additional information, please visit my full Disclosure page.

     

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    About Anya

    Sharing wholesome recipes using seasonal ingredients and simplified methods since 2014. My hope is you'll feel right at home in this online kitchen, where you'll find real food recipes for real families.

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      Recipe Rating




    1. Marla says

      October 12, 2015 at 9:56 am

      Hi Anya,
      Sounds like a healthy tasty dish for any fish lover. Thanks for sharing on Real Food Fridays. Pinned & tweeted.

      Reply
      • Anya says

        October 15, 2015 at 6:14 pm

        It is! I am sure to have at least once a month.

        Reply

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