Description
This Nourishing Fish Soup is light, comforting, and packed with protein, omega-3s, and immune-supporting nutrients. Made with white fish, vegetables, and herbs, it’s a gluten-free, dairy-free, low-carb recipe that delivers cozy flavor and healing benefits in every spoonful.
Ingredients
Scale
- 1 1/2 lbs wild-caught white fish (halibut, cod, or sea bass – whole or fillets)
- 8 cups filtered water
- 1 tbsp avocado oil or ghee
- 1 medium yellow onion, chopped
- 2 celery ribs, chopped
- 1 large carrot, chopped
- 3 cloves garlic, minced
- 1 bay leaf
- 1/2 tsp whole peppercorns
- 1 tsp sea salt, or to taste
- Fresh dill or parsley, chopped, for garnish
Optional:
- Fish heads and bones for extra collagen and flavor
Instructions
- Prepare Fish: Clean and cut whole fish into chunks, or rinse and dry fillets.
- Simmer Broth: In a large pot, add fish, water, bay leaf, peppercorns, and salt. Simmer uncovered 20 minutes.
- Remove Fish: Take fish out and let cool slightly.
- Sauté Veggies: In a skillet, heat oil or ghee. Cook onion, carrot, and celery until soft (5–7 minutes). Add garlic for 1 more minute.
- Strain Broth (Optional): Strain through mesh sieve for a clear soup and return to pot.
- Flake Fish: Remove bones/skin, flake fish into small pieces.
- Combine: Add sautéed vegetables and flaked fish back into broth. Simmer gently 10 minutes.
- Serve: Garnish with dill or parsley. Serve hot.
Notes
- Tips: Use fish with bones for richer broth. Simmer gently to keep soup clear and fish tender.
- Variations: Add greens like spinach, kale, or chard. Blend part of the broth for a creamy twist. Stir in quinoa or lentils for more protein.
- Storage: Refrigerate up to 3 days or freeze up to 2 months. Reheat gently without boiling and add fresh herbs after reheating.
- Serving Ideas: Pair with rice, quinoa salad, or artisan bread. Add a swirl of olive oil or pesto before serving.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Simmered
- Cuisine: Global
Nutrition
- Serving Size: 1 bowl
- Calories: 180
- Sugar: 3g
- Sodium: 480mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 24g
- Cholesterol: 55mg
Keywords: Nourishing Fish Soup, Healthy Fish Soup Recipe, Fish Broth Soup, Gluten Free Fish Soup, Low Carb Fish Soup