I know a lot of you heard “spicy fish soup” and were like…um, yeah, I don’t know about that. But stick with me, I promise this is worth your time!
As someone who is known for not being a big soup lover, this may seem out of character, but this healthy fish soup was a big staple in my detox and gut health protocol over the summer. It ticked a lot of boxes, including being super easy to make, full of great ingredients, and being good as leftovers.
The first several times I made this, the protocol I was on didn’t allow me to have garlic or onion, so I had to adapt the original recipe to make it more flavorful without those key ingredients.
But once I made the soup with garlic and onion (after finishing the protocol), I realized I actually LIKE it better without them. The real punch of flavors comes from the fish stock (more on that in a sec) and the cumin and paprika.
Read more about the detox & gut health protocol + my tips for staying sane/enjoying!
I’ve made this soup a few different ways, making tweaks each time. I loved how easy it was from the start, but it took awhile for the flavors to really gel into the final recipe for me.
One big change I made was using anchovy paste (super easy to find) and water rather than fish stock, which is more difficult to find (and has varying quality). I also loved adding the cumin seeds and red pepper flakes, and “blooming” all the spices at the beginning for more flavor.
At the end, some fresh lime juice, herbs, and avocado provide tart, cool flavors and textures to offset the creamy warmth and spice. Trust me, this fish soup is a super healthy recipe WINNER!
In a medium bowl, combine the lime juice and olive oil and sprinkle liberally with salt.
Add the pieces of fish and toss gently until well covered. Let sit for a few minutes while you start the soup.
Heat the coconut oil in a large pan over medium heat, until it starts to shimmer. Add the cumin seeds, red pepper flakes, cumin powder, and paprika and let cook (“bloom”) for a few seconds, stirring to combine. But don’t let them burn!!
Then add the bell pepper and any other veggies. Sauté until they start to soften (about 1 to 2 minutes).
Pour in the fish stock (or anchovy paste and water) and the coconut milk, as well as the salt and cayenne pepper (if you’re using it).
Stir to combine everything, and bring to a gentle boil. I like to taste it here to see if it needs more salt.
Once it comes to a boil, lower the heat to a simmer and add the fish.
Cover and cook at a simmer until the fish breaks apart, between 10 and 15 minutes (about 12 for me, but depends on how big your fish pieces are). Taste it again and make sure the salt balance is right.
Remove from the heat and ladle into bowls. Add diced avocado and a squeeze of fresh lime juice, and garnish with fresh herbs.
This healthy fish soup keeps well in the fridge for a few days, and makes great leftovers.
One note…I do think the quality of coconut milk matters a ton in this recipe, so try to find a good brand that’s thick without weird stabilizers and with high fat content. One of my favorite brands is Chaokoh, and this Nature’s Best has been good as well.
Other soup options you’ll love:
- Turkish Red Lentil Soup (Corba)
- Souper Jenny’s Hungarian Mushroom Soup
- Creamy Curried Carrot Soup
- Roasted Cauliflower & Aged White Cheddar Soup
- Roasted Sweet Potato, Apple, & Sage Soup
- Mom’s Amazing Crockpot Baked Potato Soup
Adapted significantly from the Dr. Cabral Detox recipe guide (winter edition)
Pin for later!
Healthy, Spicy Fish Soup
This super easy spicy fish soup is a great healthy meal option that comes together in less than 30 minutes. Perfect for a functional medicine detox, gut health protocol, or any day of the week!
Ingredients
- The fish mixture
- 1 lb of wild-caught white fish fillet (skinless, cut into chunks; cod is a great option)
- 2 tablespoons of olive oil
- Juice of 1 lime
- Salt
- The soup itself
- 1-2 tablespoons of coconut oil
- 1 teaspoon of cumin seeds
- 1/2 to 1 teaspoon of red pepper flakes (to taste)
- 1 bell pepper (red, orange, or yellow, not green); diced finely
- Optional: a handful of cherry tomatoes (halved), other veggies, corn
- 1 tablespoon of cumin powder
- 1 tablespoon of paprika
- 2 cups of fish or vegetable stock OR the same amount of water plus anchovy paste (my preference; see notes)
- 1 can of full-fat coconut milk (use the good stuff! see notes)
- 1 teaspoon of finely-ground sea salt (plus more to taste)
- A sprinkle of cayenne pepper (optional)
- Garnish/finish
- 1-2 avocados, diced
- More salt, to taste
- Additional fresh lime juice
- Fresh herbs for garnish (cilantro is great)
Instructions
- In a medium bowl, combine the lime juice and olive oil and sprinkle liberally with salt. Add the pieces of fish and toss gently until well covered. Let sit for a few minutes while you start the soup.
- Heat the coconut oil in a large pan over medium heat, until it starts to shimmer. Add the cumin seeds, red pepper flakes, cumin powder, and paprika and let cook ("bloom") for a few seconds, stirring to combine.
- Then add the bell pepper and any other veggies. Sauté until they start to soften (about 1 to 2 minutes).
- Pour in the fish stock (or anchovy paste and water) and the coconut milk, as well as the salt and cayenne pepper (if you're using it). Stir to combine everything, and bring to a gentle boil. I like to taste it here to see if it needs more salt.
- Once it comes to a boil, lower the heat to a simmer and add the fish. Cover and cook at a simmer until the fish breaks apart, between 10 and 15 minutes (about 12 for me, but depends on how big your fish pieces are). Taste it again and make sure the salt balance is right.
- Remove from the heat and ladle into bowls. Add diced avocado and a squeeze of fresh lime juice, and garnish with fresh herbs.
Notes
Try and find a good brand of coconut milk that’s thick without weird stabilizers and with high fat content. It really is the star of the show. One of my favorite brands is Chaokoh, and Nature’s Best has been good as well.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Leave a Reply