Seafood can get expensive quick, particularly if you happen to’re landlocked like we’re. However I’m right here to let you know that you simply don’t want fresh-off-the-boat fish to make a scrumptious fish soup at dwelling. I take advantage of frozen tilapia on this recipe because it’s reasonably priced, simple to maintain readily available, and makes this Funds-Pleasant Fish Soup completely doable. I additionally toss in a can of butter beans to make it even heartier, and all the things simmers in a wealthy, barely smoky, tomato-y broth produced from on a regular basis substances. This soup is the BEST simple high-protein lunch or dinner, and it’s prepared very quickly!
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Simple Fish Soup Recipe
This tremendous nutritious soup recipe was successful with my mother-in-law, Karen, and my father-in-law, Lloyd, throughout their final go to. They love seafood, too, which made this budget-friendly fish soup a quick favourite for them. (Lloyd additionally LOVES Beth’s Zuppa Toscana, so I do know he has good style.) 😉 Karen is considered one of my favourite folks to check Funds Bytes recipes on as a result of she likes to eat healthily (however hates to cook dinner!), and he or she’s additionally The Grasp at couponing and budgeting! So, each time she comes to stick with us, I do know I can get some severe work executed.
I secretly already knew this soup could be a winner with them, however this recipe proves that easy, low cost substances can nonetheless pack a punch of taste! So, if you happen to’ve received any frozen tilapia hanging out within the freezer, this simple soup recipe is the proper solution to flip it into one thing completely scrumptious.
I selected a bag of frozen tilapia as a result of it was way more reasonably priced than shopping for particular person items of fish recent from the seafood counter. To not point out, many of the “recent†seafood you see at your grocery retailer seafood counter has been beforehand frozen anyway, except you’re fortunate sufficient to reside close to the ocean. Right here in landlocked Tennessee, I don’t mess around in relation to seafood. I normally purchase frozen (and wild-caught!) except it’s a freshwater fish native to our space.
Fish Soup Recipe
This Funds-Pleasant Fish Soup is made with frozen tilapia, butter beans, and a smoky tomato broth. It is simple, reasonably priced, and downright scrumptious!
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- 1 onion, (9.5 oz.) giant cube ($0.54)
- ¼ cabbage, (1.5 cups) chopped ($0.75)
- 3 cloves garlic, minced ($0.15)
- 2 Tbsp olive oil ($0.38)
- 1 tsp salt ($0.01)
- ½ tsp freshly cracked black pepper ($0.09)
- ¼ tsp crimson pepper flakes ($0.03)
- ¼ tsp floor cumin ($0.02)
- 1 bay leaf ($0.12)
- 2 x 14.5 oz. cans hearth roasted diced tomatoes ($1.96)
- 1 x 28 oz. can crushed tomatoes ($1.96)
- 1 cup roasted crimson peppers (about half a 12 oz. jar), diced* ($1.06)
- 1 x 16 oz. can butter beans, drained and rinsed ($1.47)
- 5 cups water ($0.00)
- 2 frozen tilapia filets, defrosted and lower into 1-inch cubes** ($2.44)
- 1 Tbsp recent parsley ($0.05)
- 1 Tbsp recent cilantro ($0.05)
- 1 lime, juiced (about 2 Tbsp) ($0.25)
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Collect substances and defrost frozen tilapia based on package deal instructions. (I defrosted mine in a single day within the fridge, however defrosting in chilly water additionally works in a pinch!)
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Cube onion, chop cabbage, and mince garlic. Add to a big pot with olive oil, salt, pepper, crimson pepper flakes, cumin, bay leaf. Sauté till softened and shiny, about 5-8 minutes.
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Add canned tomatoes, diced roasted crimson bell peppers, and butter beans.
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Add water and stir to mix. Carry as much as a simmer for 10-Quarter-hour, till greens are all smooth and absolutely cooked.
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Whereas the soup is simmering, slice tilapia into 1/2 inch items and add to soup.
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Simmer the soup with tilapia added for less than 5 minutes. The items of fish will probably be completely white and agency, however not overcooked. Take away from warmth, stirring in recent herbs and lime juice. Modify salt and pepper, if wanted, and luxuriate in sizzling.
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**There have been 8 filets in a single 2lb bag of tilapia from Walmart. I used 2 filets for this budget-friendly fish soup and saved the opposite filets for later. You may as well use one other delicate white fish like cod or catfish.
Serving: 1servingEnergy: 212kcalCarbohydrates: 28gProtein: 16gFats: 5gSodium: 858mgFiber: 8g
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how one can make Fish Soup step-by-step photographs
Collect all your substances and prep fish: Earlier than beginning, you must also defrost the frozen tilapia based on the package deal instructions. I defrosted mine in a single day within the fridge, however defrosting in chilly water additionally works if you happen to’re quick on time. To do that, submerge the frozen fish (in its sealed bag) in a bowl of chilly water. Change the water each half-hour or so till the fish is absolutely thawed. It ought to thaw inside half-hour to an hour.
Prep and sauté the veggies: Begin by dicing 1 onion, chopping ¼ cabbage, and mincing 3 cloves of garlic. Add the prepped veggies and garlic to a big pot, together with 2 Tbsp olive oil, 1 tsp salt, ½ tsp black pepper, ¼ tsp crimson pepper flakes, ¼ tsp floor cumin, and a bay leaf. Sauté all the things collectively for about 5-8 minutes, or till the veggies are smooth and shiny.
Assemble the soup: Pour in two 14.5 oz. cans of fire-roasted diced tomatoes (with juices), one 28 oz. can crushed tomatoes, 1 cup diced roasted bell peppers, and 1 16 oz. can drained and rinsed butter beans.
Now, add 5Â cups of water and stir to mix all the things. Carry the soup as much as a simmer for about 10-Quarter-hour till all of the greens are smooth and absolutely cooked.
Add the fish: You possibly can slice 2Â defrosted tilapia filets into 1/2-inch items whereas the soup simmers. When the veggies are absolutely cooked, add the fish items to the soup and simmer for five extra minutes solely. That is greater than sufficient time to cook dinner the fish by way of with out overcooking it.
Season and serve: Take the soup off the warmth and stir in 1 Tbsp recent parsley, 1 Tbsp recent cilantro, and a couple of Tbsp lime juice. Style and modify the salt and black pepper as wanted, and serve instantly. Take pleasure in!
- The cabbage and onion in my budget-friendly fish soup hold the flavour profile mellow and barely candy, so it didn’t overpower the tender, mild-flavored tilapia. Nonetheless, you may additionally add some diced celery in the identical step when cooking the cabbage, garlic, and onion.
- I add the fish in on the finish and solely cook dinner it for five minutes. Any longer, and there’s an opportunity it might overcook. Tilapia is so lean, it actually doesn’t want a lot time in any respect.
- Be happy so as to add another delicate white fish chances are you’ll have already got in your freezer. You possibly can additionally toss in some thawed shrimp on the finish if you happen to’ve received it.
- Don’t skip the lime juice! It provides brightness and brings the entire pot to life.
Serving Strategies
In the event you’re going to serve this white fish soup with something, I’d go for a slice of sourdough or French bread to dip in that tomato broth. I additionally suppose a facet of Spanish rice could be a straightforward solution to bulk out every serving into one thing extra substantial. Or you may hold it easy with a fast inexperienced salad and even pair it with a gooey spinach and feta grilled cheese if you happen to’re craving one thing cozy.
Meal Prep It!
If you wish to make this soup the day earlier than you propose to serve it, I’d comply with the recipe as much as step 4 and cease simply earlier than including the fish. Let the soup cool fully, then retailer it within the fridge in a single day. Whenever you’re able to eat, deliver the soup again as much as a simmer and proceed with the recipe as written—add the fish, simmer for five minutes, then stir within the recent herbs and lime juice. That’s it! This methodology permits you to get a head begin (excellent for busy weeknights or soup swaps!) with out overcooking the fish, and all the things nonetheless tastes recent and flavorful.
Storage & Reheating
Let any leftovers cool earlier than storing them within the fridge for as much as 3 days. You possibly can take away the items of tilapia earlier than reheating, if desired, to keep away from them overcooking an excessive amount of. Heat the soup gently on the stovetop or within the microwave, then add the fish throughout the previous couple of minutes of reheating to warmth it by way of.