Healthy Fish & Seafood Soup Recipes

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

Staff Picks

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

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

Salmon Chowder

Rating: 4.69 stars
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

New England Clam Chowder

Rating: 4.59 stars
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

Tilapia Corn Chowder

Rating: 4.5 stars
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

Southeast Asian-Inspired Salmon Soup

Rating: 5 stars
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

Steamed Mussels in Tomato Broth

Rating: 4.88 stars
2
With fresh mussels increasingly available at supermarket fish counters, you can easily make this bistro favorite at home.
By EatingWell Test Kitchen

Chinese Seafood Soup

Rating: 4 stars
1
If you have large sea scallops, cut them in half horizontally before adding to the soup.
By EatingWell Test Kitchen

Tomatillo Gazpacho

Rating: 4.2 stars
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

Spicy Cioppino

Rating: 4.27 stars
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

Manhattan Cod Chowder

Rating: 4 stars
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.
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
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Inspiration and Ideas

21 Chowder Recipes with Seafood

21 Chowder Recipes with Seafood
These chowders are packed with fresh seafood like salmon, lobster and cod and are the perfect main dish.
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.
Jamaican Curried Shrimp & Mango Soup

Jamaican Curried Shrimp & Mango Soup
Rating: Unrated
10
Yucatan Lemon Soup

Yucatan Lemon Soup
Rating: Unrated
2
Manhattan Crab Chowder

Manhattan Crab Chowder
Rating: Unrated
2
Tom Yum Soup with Pineapple

Tom Yum Soup with Pineapple
Rating: Unrated
2

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!

All Healthy Fish & Seafood Soup Recipes

Manhattan Clam Chowder

There's long been a feud between Manhattan's tomato-based clam chowder and the cream-based New England clam chowder. No matter which you prefer, you can't deny that this easy clam chowder will put dinner on the table before you can finish the debate.
By EatingWell Test Kitchen

Cioppino

Rating: 4 stars
1
Cioppino is a fish stew traditionally made by Italian fishermen who settled in the North Beach/Fisherman's Wharf section of San Francisco. It was originally made on fishing boats with whatever fish were at hand. This cioppino comes to us from California chef and cooking teacher John Ash, who has been an advocate for sustainable-food issues for years and has served on the board of advisors of Seafood Watch--the advocacy arm of the Monterey Bay Aquarium. Ash chose a variety of shellfish for this recipe, all of which are Seafood Watch Best Choices or Good Alternatives.
By John Ash

Scallops in Saffron-Tarragon Broth

Rating: 4.33 stars
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

Dilled Salmon & Asparagus Soup

This delicious salmon soup is a pleasing plethora of taste and texture. Roasted salmon and asparagus, delicious dill and fresh spinach form the base of the soup, and each bowl is served with a dollop of smooth sour cream, crunchy toasted rye croutons and cool, crisp cucumber pieces.
By Diabetic Living Magazine

Seaside Tomato Gazpacho

Rating: 5 stars
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

Shrimp & Chinese Chive Wonton Soup

This recipe for homemade wontons makes it easy to make a healthy version of the famous Chinese wonton soup at home. Look for wonton wrappers in the refrigerated section of your supermarket near the fresh noodles or tofu and go for the square ones (not round). Leftover wrappers can be wrapped airtight and frozen for up to 1 month.
By Grace Young

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

Crawfish Etouffee

Literally translated as “smothered” and pronounced ay-TOO-fay, the crawfish recipe is typically a saucy stew served over rice. In this healthy recipe from chef Patrick Mould, the tasty crustaceans (use shrimp if you can't find crawfish) are smothered in a sauce made with plenty of onions, garlic and Cajun seasoning.
By Patrick Mould

Creamy Fish Chowder

Rating: 4.17 stars
1
Low-fat milk and mashed potatoes make this chowder so rich and creamy you won't miss the actual cream. Farm-raised tilapia and abundant Pacific cod--both with tender, flaky textures--are ocean-friendly choices.
By EatingWell Test Kitchen

Thai Bouillabaisse

Rating: 5 stars
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: 4.25 stars
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

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

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

Bouillabaisse with Spicy Rouille

Rating: 4.5 stars
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

Hot & Sour Soup with Crab

Rating: 5 stars
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

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

Dashi

Rating: 4 stars
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

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

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

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

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

Cioppino Soup

Rating: 3.5 stars
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
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