Healthy Seafood Soup Recipe

Seafood soups are some of the most satisfying, nutritious, and flavorful meals that can transport your taste buds straight to the coastlines of the world. Whether you’re looking for a warm, comforting dish after a long day or a light yet hearty option for lunch or dinner, seafood soups hit the mark every time. From creamy bisques to spicy chowders, the possibilities are endless. But what makes seafood soups truly stand out is their balance of rich, savory flavors with the naturally delicate and sweet taste of the ocean.

This Healthy Seafood Soup recipe is the perfect combination of fresh, nutrient-packed ingredients that bring together a medley of seafood, aromatic herbs, and vibrant vegetables. It’s packed with protein, omega-3 fatty acids, and other essential nutrients, making it a great choice for anyone looking to eat more mindfully while still indulging in a delicious meal. The light yet satisfying broth is perfect for any season, whether you’re enjoying it on a cold winter evening or as a refreshing, light dish during the warmer months.

So, let’s dive into the depths of this recipe that combines wellness, flavor, and the irresistible charm of the sea.

This Healthy Seafood Soup recipe is all about fresh ingredients and simple, easy-to-follow techniques that allow the natural flavors of the seafood to shine through. It’s packed with nutrients, low in fat, and high in protein-exactly what you need for a wholesome meal. The base is a clear, savory broth made with fresh herbs, a bit of white wine for depth, and the rich taste of seafood that takes this soup to the next level.

Ingredients Needed

For this recipe, you’ll need:

Seafood Assortment (1 lb total): A mix of shrimp, scallops, and white fish like cod or halibut is ideal.
Olive oil (2 tbsp): For sautéing the vegetables and starting the soup base.
Onion (1 medium, chopped): Sweet onion or yellow onion adds depth and sweetness to the broth.
Garlic (3 cloves, minced): Essential for flavor; garlic brings a natural warmth and savory element.
Carrots (2 medium, sliced): Adds color, natural sweetness, and a nutritious base.
Celery (2 stalks, chopped): A classic soup ingredient, celery adds freshness and crunch.
Tomato paste (1 tbsp): For a slight tang and deeper flavor profile.
Low-sodium vegetable broth (4 cups): The base of the soup; use low-sodium to control the salt content.
White wine (½ cup): Dry white wine works best, adding a bit of acidity and richness.
Bay leaves (2): For a subtle aromatic note in the broth.
Thyme (1 tsp dried or 3 sprigs fresh): Fresh thyme pairs beautifully with seafood.
Salt & pepper (to taste): For seasoning.
Lemon zest (from 1 lemon): To brighten up the dish.
Fresh parsley (¼ cup, chopped): For a fresh, herby finish.
Red pepper flakes (optional, ½ tsp): For a subtle kick of heat.

Cooking Instructions

Prepare The Seafood
- Begin by cleaning and cutting your seafood into bite-sized pieces. If you’re using shrimp, peel and devein them. If you’re using scallops, cut them into halves or quarters, depending on their size.
Sauté The Aromatics
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, celery, and carrots. Sauté for about 5 minutes until they soften and the onions become translucent.
- Add the minced garlic and cook for an additional minute, allowing it to become fragrant.
Build The Soup Base
- Stir in the tomato paste, allowing it to cook for a couple of minutes to intensify its flavor.
- Pour in the white wine, scraping up any bits of food stuck to the bottom of the pot. Let the wine cook down for about 2-3 minutes.
- Add the vegetable broth, bay leaves, thyme, salt, and pepper. Stir everything together and bring the soup to a simmer. Let it cook for about 10-15 minutes to allow the flavors to meld.
Add The Seafood
- Once the broth is simmering, carefully add the seafood to the pot. Stir gently, then cover and cook for 5-7 minutes or until the seafood is just cooked through. You don’t want to overcook the seafood, as it can become tough.
Final Touches
- Remove the bay leaves and thyme sprigs (if you used fresh thyme).
- Stir in the lemon zest and fresh parsley. Taste the soup and adjust the seasoning with additional salt, pepper, or a squeeze of lemon juice if needed.
Serve And Enjoy
- Ladle the soup into bowls, garnish with extra parsley or a sprinkle of red pepper flakes for heat (if desired), and serve warm. Enjoy your healthy seafood soup with a side of crusty whole-grain bread or a light salad!

Ingredient Insights

Seafood: Seafood is packed with high-quality protein, omega-3 fatty acids, and various vitamins and minerals like vitamin D and iodine. Shrimp and fish like cod are low in fat and calories, making them excellent choices for a healthy soup. Scallops add a sweet, delicate flavor and a lean protein source.
Olive oil: A heart-healthy fat, olive oil is a staple in Mediterranean cooking and helps improve the absorption of fat-soluble vitamins in your body, like vitamins A, D, E, and K.
Vegetables: Carrots and celery are loaded with fiber, antioxidants, and essential vitamins like vitamin A and C. These vegetables help boost the overall nutritional profile of the soup.
White wine: Adds complexity to the broth while cooking off the alcohol. The acidity in the wine helps balance the natural sweetness of the seafood and vegetables.
Herbs and spices: Bay leaves, thyme, garlic, and red pepper flakes offer an aromatic depth to the soup, with garlic providing an immune-boosting property and thyme offering anti-inflammatory benefits.

Expert Tips

Don’t overcook the seafood: Overcooking seafood is easy to do, but it can turn it rubbery and unpleasant. Keep an eye on it and remove the soup from heat once the seafood is just cooked through.
Make it richer: If you’re craving something creamier, add a splash of coconut milk or a few tablespoons of cream to the soup once it’s done cooking. This will give it a velvety texture without making it overly rich.
Chill for leftovers: If you’re making this ahead of time, allow the soup to cool to room temperature before refrigerating. The flavors will deepen after a day in the fridge, making the leftovers even more delicious.
Play with flavors: Feel free to swap out herbs for others, like basil or oregano, for a different twist. You can also use a touch of saffron or smoked paprika for an even bolder flavor.

Recipe Variations

Spicy Seafood Soup: Add extra heat by increasing the red pepper flakes or by adding a small diced jalapeño or serrano pepper while sautéing the vegetables. For a deeper heat, try adding a dash of cayenne pepper.
Tomato-Based Version: Swap the clear broth for a can of diced tomatoes and a bit of tomato paste to create a rich, tomato-based seafood soup. This version is perfect for those who crave a bit more acidity and a fuller flavor.
Low-Carb Version: Omit the carrots and substitute zucchini or cauliflower rice for a low-carb alternative that still maintains the soup’s fullness.
Shellfish Soup: If you’re a shellfish fan, feel free to use exclusively shellfish, such as clams, mussels, and lobster. Just ensure you’re adjusting cooking times to accommodate these more delicate proteins.

Final Words

This Healthy Seafood Soup is not only a delight for your taste buds but also a nourishing, light, and satisfying meal. It’s a perfect dish for any season, offering comfort with every spoonful while packing a punch of nutrients. With simple ingredients and minimal prep time, you can create a soup that feels gourmet but is easy enough for a weekday dinner.

Healthy Seafood Soup Recipe