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.
By EatingWell Test Kitchen

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!
By Diabetic Living Magazine

Seafood Stew

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

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.
By EatingWell Test Kitchen

Wild Rice, Shrimp & Fennel Soup

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

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.
By John Ash

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.
By EatingWell Test Kitchen

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.
By EatingWell Test Kitchen

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.)
By EatingWell Test Kitchen

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.
By John Ash

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.
By EatingWell Test Kitchen

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.
By EatingWell Test Kitchen

Inspiration and Ideas

Manhattan Cod Chowder

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

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.
Yucatan Lemon Soup

Yucatan Lemon Soup

Rating: Unrated
2
Tom Yum Soup with Pineapple

Tom Yum Soup with Pineapple

Rating: Unrated
2
Creamy Fish Chowder

Creamy Fish Chowder

Rating: Unrated
1
Crawfish Etouffee

Crawfish Etouffee

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.

All Healthy Fish & Seafood Soup Recipes

Slow-Cooker Hot & Sour Soup

Complete with bamboo shoots and water chestnuts, this Asian-inspired soup beats take-out any time.
By Diabetic Living Magazine

Thai Bouillabaisse

Rating: Unrated
2
This flavorful seafood soup combines elements of the famous French bouillabaisse with the distinct Thai flavors of lemongrass, lime, ginger and hot chiles. Use two chile peppers if you like heat. Be sure to simmer, not boil, the soup or the seafood will be overcooked. Serve with a crusty whole-grain baguette to soak up the broth.
By Perla Meyers

Shrimp Bisque

Rating: Unrated
6
A broth made from shrimp shells, wine and aromatic vegetables makes a richly flavored base for this bisque. A dollop of reduced-fat sour cream is all you need for a luxurious finish.
By EatingWell Test Kitchen

Creamy Seafood Soup with Basil

A stock reduction gives this creamy seafood soup a big burst of flavor. By using fat-free half-and-half--instead of tradional cream--we've significantly lightened up this soup.
By Diabetic Living Magazine

Scallops in Saffron-Tarragon Broth

Rating: Unrated
3
Tomatoes, tarragon and white wine make a fragrant broth for the scallops in this vibrantly colored easy one-pot stew. Make it a meal: Serve with a simple green salad and sop up the leftover broth with toasted whole-grain baguette.
By EatingWell Test Kitchen

Seafood Cioppino

According to legend, this seafood soup originated in San Francisco, the creation of Italian-immigrant fishermen who were as skilled with a soup kettle as they were with a net.
By Diabetic Living Magazine

Tomatillo Gazpacho

Rating: Unrated
2
This tomatillo-based gazpacho is gorgeously green with a tart flavor that complements the sweet shrimp and salty olives. Make this meatless by substituting ricotta salata or feta for the shrimp. Serve with: Cheese quesadillas.
By EatingWell Test Kitchen

Bouillabaisse with Spicy Rouille

Rating: Unrated
1
This famous Provençal stew was traditionally a catchall for fishermen's catch of the day. Our version uses ocean-friendly calamari, tilapia and scallops.
By Jessie Price

Oyster Bisque

This oyster soup bursts with the heady flavors of the sea. Rather than heavy cream, this recipe uses pureed rice to add body and the mellow sweetness needed to balance the oysters. It makes an elegant starter for a dinner party.
By Charles Pierce

Saucy Gingered Shrimp with Zucchini & Red Peppers

Mirin, a sweetened Japanese cooking wine, adds a sweet accent to the fresh flavors of this shrimp and vegetable stir-fry. Carrots and turnips are good cool-weather substitutes for the zucchini and peppers.
By Perla Meyers

Hot & Sour Soup with Crab

Rating: Unrated
1
A favorite Sichuan-style opener becomes a main course with the addition of crabmeat. Dried tiger-lily buds (also called Golden Needles), cloud ears and Sichuan peppercorns can be found in Aisan markets or ordered from orientalpantry.com or amazon.com.
By EatingWell Test Kitchen

Cioppino Soup

Rating: Unrated
2
What bouillabaisse is to Provence, cioppino is to San Francisco. The principle behind both fish stews is much the same: simmer the catch of the day in a rich broth, grab a soup spoon and enjoy. Like many classic cioppino recipes, this calls for red wine in the broth, but feel free to substitute white. The assortment of seafood can vary as well: little clams instead of mussels, scallops in place of shrimp. Serve with sourdough bread.
By EatingWell Test Kitchen

Seaside Tomato Gazpacho

Rating: Unrated
1
Though gazpacho originated as a soup made with bread, today tomato gazpacho recipes are often made with diced vegetables, tomato juice and seasonings, and no bread at all. It's a different approach, but one that's just as delicious, especially with a little seaside flair from Old Bay seasoning and lobster or shrimp floated on top. If you don't have time to cook lobster, buy precooked lobster or ask at the fish counter to have it cooked while you wait.
By Carolyn Casner

Dashi

Rating: Unrated
1
Dried kelp and bonito flakes, briefly simmered, create a delicate amber broth called “first” or “primary” dashi, the basis for most clear soups in Japan. For “second” dashi, the kelp and bonito are added to a new pot of water (like a used tea bag), making a weaker stock to be used in boldly seasoned dishes like miso soup. Although instant dashi granules and bottles of concentrated dashi are timesaving substitutes, the taste is less subtle and refined than dashi made from scratch.
By Victoria Abbott Riccardi

Orange & Saffron-Scented Mussel Soup

Orange juice, saffron and white wine combine in a heady broth for this mussel soup. It can be made in advance and gently reheated just before serving.
By EatingWell Test Kitchen

Agedashi Salmon with Snow Peas, Shiitakes & Salmon Roe

A twist on the classic Japanese dish, this healthy fish recipe swaps wild salmon for the traditional tofu. This agedashi gets extra kick from shichimi togarashi, a Japanese chile pepper blend, available in well-stocked markets or online. Serve alongside brown rice or udon noodles and a seaweed salad.
By Becky Selengut

Cold Cream of Cucumber Soup with Shrimp

This chilled creamy shrimp soup delivers slices of cool cucumber and zesty radishes in each bite. Topped with toasted walnuts, it's a refreshing lunch on a hot summer day.
By Diabetic Living Magazine

Chinese Seafood Soup

Rating: Unrated
1
If you have large sea scallops, cut them in half horizontally before adding to the soup.
By EatingWell Test Kitchen

Thai Shrimp-Coconut Soup with Mango Cucumber Salad

Rating: Unrated
1
This Asian-inspired dinner is ready in under an hour and will have your family asking for more! The Thai-flavored cilantro-lime coconut soup--full of rice noodles, shrimp and shiitake mushrooms--pairs perfectly with the sweet-&-spicy mango and cucumber salad.
By Diabetic Living Magazine

Peanut & Shrimp Soup

This Moroccan-inspired soup is made with roasted butternut squash and tomatoes, flavored with creamy peanut butter, and topped with zesty shrimp and julienned carrots. It's a beautiful appetizer to serve to guests--and they'll love the taste!
By Diabetic Living Magazine

Fish and Vegetable Soup

This one-pot, fish-based soup with vegetables is easy to prepare in a Dutch oven. It will be on the table in under an hour and requires minimal cleanup!
By Diabetic Living Magazine
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