Fish soup is a Mediterranean specialty. It is one of the best soups that has great benefit to human health. Each recipe is different because everyone puts his personal touch, and this is what gives its charm.

The nutritional value of fish soup

Benefits of fish soup

Fish soup is full of benefits for the body. As it is made up of more than 80% of water, the soup contributes to optimal hydration of the cells. Fish, in addition of being a source of protein, it provides good fats, omega 3, as well as certain vitamins and minerals that few other foods carry. For example, fish soup is an interesting source to fill the need for iodine. This is set at 150 µg per day for an adult. However, consuming 100g of fish soup would cover 132% of the recommended daily allowance. Yet, pay attention to the high sodium content. Better not to add salt to the preparation.

Below, some of the fish soup benefits

  • Prevents hypothyroidism

Hypothyroidism is a condition in which the thyroid gland does not produce enough hormones, and as a result, you will feel tired, moody, and overweight. Fish soup treats and prevents hypothyroidism, as the fishbone contains iodine, which can help the body release hormones, including thyroid hormones.

  • Improves intelligence

Most of us may think that iodine can only be found in healthy salt. Yet iodine in salt is mostly added iodine and not natural iodine. It differs from iodine in fishbone, which is the natural source of iodine.Studies have shown that eating iodine from a fish soup for a young child improves the level of intelligence or total intelligence, and intelligence is represented in some areas such as science, language, and art.

  • Improves memory

Fish is the brain's golden food. The vitamins, fats, and minerals in fish soup can make your brain work well, and fishbone is good for slowing cognitive decline and improving memory function.

  • Helps blood clot

Calcium in fish soup helps with blood clotting or its ability to clot, which is important to prevent blood loss when injured.

  • It prevents bone diseases

Calcium is necessary to improve bone strength, and besides calcium, fish soup also contains a large amount of gelatin or collagen and is also useful for bones and joints.

  • Lower bad cholesterol

Fish soup helps reduce bad cholesterol that is harmful to cardiovascular health.Besides, fish soup is one of the kindest soups on the stomach. It helps in digestion, and the patient does not suffer from abdominal cramps; since it helps to increase the movement of the stomach and its functions, besides fish soup is full of antioxidants that benefit the body by increasing its youth and delay aging.

Fish soup for diet

Fish soup is an ideal food for the diet. As it is rich in water, in addition to ensuring the hydration of the organism, it will play a significant role in the feeling of satiety. Consuming the soup as a starter will allow the stomach to be filled with liquid. The brain will take this information into account, and hunger will be cut. This will make it easier to reduce the rations of other dishes without feeling frustrated. And thus, you will gradually learn not to snack and lower the number of calories per day.All in all, fish soup increases energy, supplies the body with activity and strength. It is a major reason for maintaining the ideal weight, given its moderate caloric intake of food, and its complete lack of harmful fats, making it a healthy food suitable for everyone without exception, apart from those suffering from fish allergies.Related: Delicious and healthy chicken recipes for dietNow, as we used to in our articles, find below some of our recipes.

1. Fish soup, croutons and rust sauce

Ingredients for the soup:

  • 2 kg of various fish (scorpionfish, sea bream, mullet, gurnard, cod, wolf, redfish, saithe)
  • 2 carrots
  • 1 leek
  • 1 fennel bulb
  • 3 tomatoes
  • 2 onions
  • 2 garlic cloves, degermed
  • 1 bouquet garni (bay leaf, thyme, ...)
  • 1 pinch of saffron
  • 3 Tbs of olive oil
  • 3 l of water
  • Salt and pepper

Ingredients for the rust sauce:

  • 1 egg yolk
  • 4 garlic cloves
  • 1 small red pepper
  • 1 slice of bread (the crumb)
  • 1/4 l olive oil

For decoration

  • A few slices of bread (to make the croutons)
  • Shrimp or 1 sachet of seafood
  • Grated cheese (optional)


STEP 1: For fish soup, croutons and rust sauce:Clean, empty the fish, and cut them into large pieces. Wash the carrots, the leek, the fennel, and cut them into small dice as well as the onions then fry them over low heat in hot olive oil.STEP 2:  Add the fish, cook them for a few minutes, reserve some beautiful pieces (the most presentable) to garnish the soup.STEP 3: Wash and cut the tomatoes into small pieces, add them to the pan and season with the garlic, bouquet garni, saffron, salt, and pepper. Cover with hot water, bring to a boil, and cook for 45 min.STEP 4: After removing the bones, pass the soup to the grinder, let it simmer with the pieces of fish reserved as well as the shrimps or the sachet of seafood.STEP 5: The croutons and rust sauce: In a mortar, pound the garlic with the red pepper, add the crumb of bread soaked in the soup and pressed as well as the egg yolk. Pour in the olive oil little by little and add like a mayonnaise.STEP 6: In a pan, brown the croutons. Serve your fish soup, croutons, and hot rust sauce with grated cheese.

2. Easy and simple fish soup with cream


  • Two pieces of fillet fish.
  • A cup of shrimp.
  • Half a cup of calamari.
  • 3 cloves of crushed garlic.
  • A tablespoon of lemon juice.
  • Onion, finely chopped.
  • Large chopped celery.
  • 2 tablespoons of butter.
  • A teaspoon of fish spices.
  • A small spoon of salt.
  • ¼ teaspoon of black pepper.
  • 200 ml of cooking cream.


Put the butter, onions, and garlic in a saucepan over the heat and stir them well so that their texture becomes creamy.Add the fish, shrimp, and calamari, and gently stir. Add the cream, spices, salt, and black pepper, then add the lemon juice, celery, and water to get the consistency of the soup.Leave the soup on fire until done.Pour the soup into a serving dish and serve hot.

Originally published on Live Positively.