In case you were guessing, the little-known nutrient in seafood soups is NOT omega-3s. Everyone knows about the health benefits of omega-3s. I know it. You know it. Your mother knows it. My mother knows it. Every doctor, every health website and every major health organization has been telling us this for decades now. Heck an entire industry of fish oil supplements has developed because of it.
Nor is the little-known benefit of seafood soups their high mineral content. A lot gets written about iodine and selenium, both of which are essential to thyroid health. Recent research has even shown that selenium protects us against mercury in seafood.
I’m talking about something you really only get from seafood soups. Well, you could get it somewhere else but few people would directly consume it (more on that below). Your doctor won’t tell you about it, and neither will your mother (or mine). The little-known benefit is hinted at in an ancient South American proverb….
Now of course it won’t cure anything. It’s just a proverb. That said, it shows how popular fish broth is not just in South America but all over the world.
Fish soup is a cherished dish across many cuisines From French bouillabaisse to Italian cioppino, this savory soup offers comforting warmth along with delicious flavors But is slurping down a bowl of fish soup actually good for you? As a nutritionist, I’m often asked about the health impacts of different foods. So let’s dive into the nutrition profile, benefits and potential drawbacks of fish soups.
A Nutritional Overview of Fish Soup
The ingredients in fish soups can vary substantially based on the recipe But in general, fish soup derives the bulk of its nutrition from the fish, vegetables and broth used to prepare it.
FishFish provides high-quality protein, vitamins and minerals like selenium niacin, potassium and vitamin B12. Oily fish varieties such as salmon, mackerel and sardines also supply omega-3 fatty acids. These healthy fats benefit heart and brain health. Fish is typically low in saturated fat and calories.
Vegetables
Many fish soups include veggies like tomatoes, carrots, potatoes and leafy greens. This boosts the vitamin, mineral and antioxidant content. Tomatoes offer lycopene, carrots provide vitamin A, and greens like spinach have folate.
Broth
The broth provides additional nutrients from ingredients like onions, garlic, herbs and spices. Bone broth adds collagen proteins and compounds like chondroitin and glucosamine that support joint health.
So when made with high quality whole food ingredients, fish soup can be nutritious and wholesome. But it also pays to be aware of potential drawbacks.
Potential Downsides of Fish Soup
While fish soup has many benefits, there are a few potential health concerns to keep in mind:
-
Mercury in fish: Larger, predatory fish accumulate more mercury. Avoid regularly eating soup with high-mercury fish like tuna, marlin or swordfish.
-
Sodium content: Store-bought or restaurant fish soups can be very high in sodium, which may negatively affect blood pressure. Be mindful of sodium levels.
-
Allergies: Some individuals are allergic to fish or shellfish. Always ask about food allergies when serving fish soup to others.
-
Acidity: Tomato-based fish soups have higher acidity, which may irritate digestive issues for some.
However, these concerns are easily managed by making careful recipe choices. Overall, the benefits seem to outweigh potential risks for most people.
5 Science-Backed Health Benefits of Fish Soup
Here are some of the top researched health benefits that fish soups have to offer:
-
Heart Health
The omega-3s in fish lower blood pressure, reduce inflammation and decrease risk of heart disease and stroke. The tomatoes, carrots and greens in fish soup also support cardiovascular health.
-
Brain Function
The anti-inflammatory effects of omega-3 fats are beneficial for cognitive health. Fish soup provides omega-3s along with antioxidants from veggies that enhance brain function.
-
Strong Bones
Fish is rich in vitamin D, phosphorus and calcium to help maintain bone mineral density. Some fish soups also incorporate collagen-rich bones that benefit bone health.
-
Immune Function
The vitamin C in tomato-based broth and vitamin D in fish stimulate the immune system. Selenium and zinc in fish also boost immunity.
-
Healthy Pregnancy
Fish soup provides key nutrients for fetal development including omega-3 DHA, choline, iodine, iron, folate, zinc and selenium. Just avoid high mercury fish when pregnant.
So science confirms that regularly eating fish soup provides some solid health perks! Next let’s look at some specific benefits of ingredients often used in fish soups.
Benefits of Common Fish Soup Ingredients
Beyond the fish itself, many of the veggies, herbs and spices used in fish soups also boast health benefits:
-
Tomatoes are rich in lycopene, vitamin C and potassium. The lycopene in tomatoes helps fight inflammation and oxidation.
-
Carrots provide antioxidant carotenoids like beta-carotene. These compounds reduce oxidative damage and promote healthy vision.
-
Onions contain anti-inflammatory quercetin and sulfur compounds that may regulate blood pressure and blood sugar.
-
Garlic helps boost immunity, heart health and detoxification. Its active compound allicin has antimicrobial properties.
-
Ginger can ease nausea, inflammation, pain and digestive issues via compounds like gingerol and shogaol.
-
Parsley offers a vitamin C punch; just 1⁄4 cup provides over 130% of the daily recommended vitamin C intake.
As you can see, combining fish with veggies, herbs and spices creates a nutritional powerhouse soup!
Tips for Building a Healthy Fish Soup
Focus on these tips to maximize nutrition and flavor in homemade fish soups:
-
Use wild caught fish rather than farmed whenever possible.
-
Include plenty of vegetables like tomatoes, carrots, greens and potatoes.
-
Simmer bones from non-oily fish to create a mineral-rich broth.
-
Choose less refined oils like olive oil and avocado oil for cooking base ingredients.
-
Use lots of garlic, onions, herbs and spices to boost flavor and nutrition.
-
Avoid adding heavy cream or flour-based thickeners which can increase calories.
-
If using canned fish, choose options canned in water rather than oil.
-
Enjoy a side salad with leafy greens to balance the meal nutritionally.
Healthy Fish Soup Recipe [Sample Recipe]
Here is a tasty recipe for a healthy homemade fish soup to try:
Ingredients:
- 1 tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 fennel bulb, cored and sliced
- 4 carrots, chopped
- 2 celery stalks, chopped
- 1 lb wild cod or haddock, cut into chunks
- 6 cups vegetable or fish broth
- 1 14oz can diced tomatoes
- 1 bay leaf
- 1 tsp thyme
- 1⁄4 tsp red pepper flakes
- Fresh parsley, chopped
Instructions:
- In a large pot, heat olive oil over medium high heat. Cook onion for 3-4 minutes until translucent. Add garlic and cook 1 minute more.
- Add fennel, carrots and celery. Cook for 10 minutes, stirring occasionally, until vegetables are tender.
- Add fish, broth, tomatoes, bay leaf, thyme and red pepper flakes. Bring to a boil.
- Reduce heat and simmer uncovered for 10 minutes until fish is cooked through and flakes easily.
- Remove bay leaf. Stir in chopped parsley. Season to taste with salt and pepper as desired.
This fresh, healthy fish soup provides protein, essential fatty acids, vitamins, minerals and antioxidants. Feel good serving up a soul-warming bowl!
Fish Broth Around the World
For example, Thailand, where I’m currently traveling. Seafood soups, made from fish broth, are easily available everywhere such as tom yum goong. But seafood, especially fish, is also consumed in WHOLE form. The other night I had a whole barbecued fish that was just divine. And yes, I ate parts of the head. There was a lot of juicy fat (and omega-3s) and flavor in the cheeks, the meat around the jawbones, the eyes, and the tail.
Both fish broth and fish head dishes are popular around the world. For example, fish head curry (made with fish broth) is popular throughout southeast Asia. Many European countries value fish heads as well. Now don’t worry I’m not going to tell you to start eating fish heads. I understand that most of us in America have not been raised to eat fish heads. But there is an important middle ground.
We can use them to make fish broth and in turn, seafood soups. You will get not just a high dose of omega-3s and minerals, you’ll also get….
That’s the little-known nutrient. There’s a lot of collagen in fish heads. A lot has been discussed about collagen in recent years. But it’s rarely mentioned outside of bone broths from land-based animals like chicken and beef.
Not many people know that fish broths are not only a GREAT source of collagen but also a MUCH EASIER AND CHEAPER way to get collagen and eat it. In case you’re not aware of the health benefits of collagen….
What Exactly is Collagen?
Collagen is what binds and glues us together. It’s the most abundant protein in the body because it makes up so many different parts of us. For example, it forms the strong but pliable connective tissues in things like skin, bones, tendons and cartilage. It’s also a building block for our hair, nails and the lining of our internal organs. As we age, collagen production slows down and we lose the natural fluidity of our youth. Wrinkles form, joints ache, our hair loses its natural sheen and so forth. Cheers to getting older! But we can speed up the process by making healthy choices, like eating whole foods that are high in collagen. You may know that one of the best sources is bone broths.
When you cook chicken and beef broths for a longer time, the collagen proteins break down into their individual amino acids. This makes it easier for our body to digest and assimilate them. When collagen breaks down it forms gelatin. Gelatin is basically cooked collagen.
You can see evidence of this when a broth cools. It will thicken and form gelatin. The more gelatin a broth contains the more it will jiggle, just like Jell-o, after cooling. This is why collagen-rich parts of land animals, like feet, heads, and backs, are used when making gelatin-rich broth instead of just bones.
It’s the individual amino acids in gelatin that have so many health benefits. Glycine, proline and glutamine, in particular, have potent anti-inflammatory properties (source). Gelatin also has hydrophilic properties (meaning it attracts water) and thus acts as a sort of lubricant that can help facilitate food through the digestive system. Perhaps this is why many doctors used it therapeutically with patients in the first half of the 20th century to treat an assortment of digestive problems, including IBS, inflammation, heartburn and dysbiosis (source)? And perhaps this is why for centuries, grandmothers have prescribed simple broth-based soups for things like the common cold and digestive issues?
I could easily carry on with additional health benefits and link to all sorts of scientific studies that detail those benefits. A great article that goes into a lot more detail is Why Broth is Beautiful, if you’re interested. My point is that we know gelatin has a myriad of health benefits but people are overlooking the cheapest and simplest way to consume it – from seafood soups made from fish broth.
I know that sounds crazy because most people in the U.S. wouldn’t even think about buying dead fish to make fish broth, but hear me out.
There was a time when almost NOBODY made homemade chicken and beef broths. It was called the 1970s, 1980s and 1990s. And then people started making them again thanks to the locavore movement which gained steam in the early 2000s. Bone broths became trendy again and their health benefits re-discovered.
So there’s a good chance you already make gelatin-rich broths from chicken and beef. But you know that you need to simmer your broth for a long time to make a gelatin-rich, nutrient-dense broth. It can take upwards of twelve and sometimes even twenty-four hours, especially with larger bones from beef.
Yes, I know that some of you Instant Pot fans are saying that you can make a gelatin-rich broth much faster. Maybe so. But I’ve tried it and don’t think the Instant Pot or other pressure cookers are good for making bone broth. What if it did? It wouldn’t matter because making fish broth in the Instant Pot won’t save you any time compared to making it on the stove! It only takes an hour to make a gelatin-rich fish broth! Why?.
The type of collagen that fish have is a little different from the type that animals on land have. The collagen in land animals is like rope, while the collagen in fish is more like a soft gel. Life on land requires stronger weight-bearing bones and muscles. And this means the collagen needs to be strong too. This is why bone broths from land animals need to be cooked for a long time: to break up those strong chemical bonds
But in fish, the collagen easily breaks apart and dissolves when exposed to heat. It takes a fraction of the time. The molecules and particles of marine collagen are smaller and lighter than those of collagen from land animals. This makes it the easiest type of collagen to digest and absorb.
Furthermore, collagen pills and powders are not cheap. Bones from chicken and beef are not as cheap as they used to be. But bones from fish? DIRT CHEAP. So cheap in fact, that you can often get them FOR FREE.
Some US fisheries actually ship fish heads to countries where there’s a bigger market for them. But most simply discard the carcasses overboard. It’s estimated that for every pound of a boneless fillet, two to three pounds of scraps are discarded. This isn’t just wasteful, it’s also insane because there’s so much valuable nutrition in them.
Never have I ever eaten such a delicious fish soup❗Easy and Healthy 30 MIN fish soup!
Where can I find healthy fish and seafood soup recipes?
Find healthy, delicious fish and seafood soup recipes, from the food and nutrition experts at EatingWell. Find healthy, delicious fish and seafood soup recipes, from the food and nutrition experts at EatingWell.
Is it good to eat fish?
Fish is one of the healthiest foods on earth. It is loaded with important nutrients such as protein and vitamin D. Fish is also a great source of omega-3 fatty acids, which are very essential for body and brain growth and development. Some fish are high in mercury, which is related to brain developmental problems. Eating fish lowers the risk of heart attacks and strokes. Omega-3 fatty acids in fish may combat depression. Fish and fish products are the best sources of vitamin D. Eating fish has been linked to reduce the risk of type 1 diabetes and several other autoimmune diseases. Eating fish protects vision in old age, preventing age-related macular degeneration(AMD).
What’s in a fish soup?
Fish, celery, carrot, garlic, onion, and spices are all simmered to perfection in a flavorful tomato base. Full of tasty-chunky bits, this fish soup recipe is the perfect one-pot meal for any night of the week. Enjoy! Photo credit: © Eatwell101.com Photo credit: © Eatwell101.com
How long does fish soup last?
Halibut and cod are also great options. Leftovers. Fish soup can be stored in the fridge for 2 to 3 days, depending on the freshness of the fish when you cooked it. To warm through, I like to remove the fish to first warm the broth well, then add in the fish very briefly so it doesn’t spend too much time cooking.