Healthy Fish & Seafood Soup Recipes

Find healthy, delicious fish and seafood soup recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Salmon Chowder

Rating: Unrated
10
The flavor of this salmon chowder is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctively different and appealing character to the soup. Even if you don't keep instant mashed potatoes in your pantry, it's worth picking some up for this soup. They give the soup a thick, chowder texture without any heavy cream or butter. Leftover mashed potatoes work too, but give a slightly less-velvety texture. Recipe by Nancy Baggett for EatingWell.

Asian Shrimp and Vegetable Soup

This colorful and light soup combines a blend of crunchy vegetables with chicken and shrimp at only 152 calories per serving. And it's a main dish!

Seafood Stew

Rating: Unrated
2
Our rich stew is made with green beans. The saffron contributes a pungent flavor and intense yellow color.

New England Clam Chowder

Rating: Unrated
7
Chopped clams, aromatic vegetables and creamy potatoes blended with low-fat milk and just a half cup of cream gives this chunky New England-style clam chowder plenty of rich body. Serve with oyster crackers and a tossed salad to make it a meal.

Wild Rice, Shrimp & Fennel Soup

Bold fennel and mild leeks add incredible flavor to this hearty wild rice and shrimp soup recipe.

Southeast Asian-Inspired Salmon Soup

Rating: Unrated
2
A touch of chile-garlic sauce and hot sesame oil add heat to this delicately flavored salmon soup without being overpowering.

Tilapia Corn Chowder

Rating: Unrated
2
This light soup is a great way to slip fresh corn (and tilapia, of course!) into your late-summer menu. Make it a meal: Enjoy with a mixed green salad and oyster crackers.

Spicy Cioppino

Rating: Unrated
5
San Francisco's Italian immigrants developed this stew to use the abundant local seafood. We've opted for farm-raised tilapia and scallops, but feel free to experiment with whatever is fresh.

Seafood Gumbo

Rating: Unrated
1
Gumbo, a hearty stew made with anything from sausage or duck to rabbit or seafood, starts with a roux cooked until it turns dark and nutty, giving the stew recipe its signature earthy flavor. This crab and shrimp gumbo recipe comes from Eula Mae Doré, who was the cook at the Commissary on Avery Island, home to the Tabasco company. She learned Cajun cooking by watching, rather than from cookbooks. Serve with brown rice. (Recipe adapted from Eula Mae's Cajun Kitchen by Eula Mae Doré and Marcelle R. Bienvenu; Harvard Common Press, 2007.)

Miso Soup with Clams & Spinach

The round, rich taste (also known as umami) of miso soup perfectly complements plump, briny clams. For the base of the soup you can use just water and miso, which you can find at most supermarkets. But if you can find dashi granules, they're worth adding for a more intense umami taste.

Steamed Mussels in Tomato Broth

Rating: Unrated
2
With fresh mussels increasingly available at supermarket fish counters, you can easily make this bistro favorite at home.

Jamaican Curried Shrimp & Mango Soup

Rating: Unrated
10
Transport yourself to the islands with this Jamaican-inspired soup, full of fresh shrimp and sweet mangoes. We loved this soup with regular store-bought curry powder, but if you happen to have Jamaican-style curry powder, which has a hint of allspice, this is a great place to use it. Serve with brown basmati or jasmine rice with sliced pineapple for dessert.

Inspiration and Ideas

Manhattan Cod Chowder

Rating: Unrated
2
This healthy fish chowder recipe with a tomato base is a lighter alternative to creamy soups. If you prefer a stronger-flavored fish in your chowder recipe, try salmon or swordfish instead of the cod. Serve the chowder with oyster crackers, hot sauce and a baby kale Caesar salad.

Fragrant Fish Soup

Rating: Unrated
2
Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor.

She-Crab Soup

To keep fat and calories down, this crabmeat soup is made with fat-free half-and-half, but it's still super rich and creamy. If you don't have time to make the fish stock, substitute 3 cups of reduced-sodium chicken broth.