Seafood can get pricey fast, especially if you’re landlocked like we are. But I’m here to tell you that you don’t need fresh-off-the-boat fish to make a delicious fish soup at home. I use frozen tilapia in this recipe as it’s affordable, easy to keep on hand, and makes this Budget-Friendly Fish Soup totally doable. I also toss in a can of butter beans to make it even heartier, and everything simmers in a rich, slightly smoky, tomato-y broth made from everyday ingredients. This soup is the BEST easy high-protein lunch or dinner, and it’s ready in no time!
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Easy Fish Soup Recipe
This super nutritious soup recipe was a hit with my mother-in-law, Karen, and my father-in-law, Lloyd, during their last visit. They love seafood, too, which made this budget-friendly fish soup a fast favorite for them. (Lloyd also LOVES Beth’s Zuppa Toscana, so I know he has good taste.) 😉 Karen is one of my favorite people to test Budget Bytes recipes on because she loves to eat healthily (but hates to cook!), and she’s also The Master at couponing and budgeting! So, whenever she comes to stay with us, I know I can get some serious work done.
I secretly already knew this soup would be a winner with them, but this recipe proves that simple, cheap ingredients can still pack a punch of flavor! So, if you’ve got any frozen tilapia hanging out in the freezer, this easy soup recipe is the perfect way to turn it into something totally delicious.
Budget-Saving Tip
I chose a bag of frozen tilapia because it was much more affordable than buying individual pieces of fish fresh from the seafood counter. Not to mention, most of the “fresh” seafood you see at your grocery store seafood counter has been previously frozen anyway, unless you’re lucky enough to live near the ocean. Here in landlocked Tennessee, I don’t play around when it comes to seafood. I usually buy frozen (and wild-caught!) unless it’s a freshwater fish native to our area.
Fish Soup Recipe
Servings 8 servings (1.5 cups per serving)Ingredients
- 1 onion, (9.5 oz.) large dice ($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 red pepper flakes ($0.03)
- ¼ tsp ground cumin ($0.02)
- 1 bay leaf ($0.12)
- 2 x 14.5 oz. cans fire roasted diced tomatoes ($1.96)
- 1 x 28 oz. can crushed tomatoes ($1.96)
- 1 cup roasted red 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 cut into 1-inch cubes** ($2.44)
- 1 Tbsp fresh parsley ($0.05)
- 1 Tbsp fresh cilantro ($0.05)
- 1 lime, juiced (about 2 Tbsp) ($0.25)
Instructions
- Gather ingredients and defrost frozen tilapia according to package directions. (I defrosted mine overnight in the refrigerator, but defrosting in cold water also works in a pinch!)
- Dice onion, chop cabbage, and mince garlic. Add to a large pot with olive oil, salt, pepper, red pepper flakes, cumin, bay leaf. Sauté until softened and glossy, about 5-8 minutes.
- Add canned tomatoes, diced roasted red bell peppers, and butter beans.
- Add water and stir to combine. Bring up to a simmer for 10-15 minutes, until vegetables are all soft and fully cooked.
- While the soup is simmering, slice tilapia into 1/2 inch pieces and add to soup.
- Simmer the soup with tilapia added for only 5 minutes. The pieces of fish will be perfectly white and firm, but not overcooked. Remove from heat, stirring in fresh herbs and lime juice. Adjust salt and pepper, if needed, and enjoy hot.
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Equipment
- Large Pot
Notes
Nutrition
Have you tried this recipe?Mention @budgetbytes or tag #budgetbytes on Instagram!how to make Fish Soup step-by-step photos
Gather all of your ingredients and prep fish: Before starting, you should also defrost the frozen tilapia according to the package directions. I defrosted mine overnight in the refrigerator, but defrosting in cold water also works if you’re short on time. To do this, submerge the frozen fish (in its sealed bag) in a bowl of cold water. Change the water every 30 minutes or so until the fish is fully thawed. It should thaw within 30 minutes to an hour.
Prep and sauté the veggies: Start by dicing 1 onion, chopping ¼ cabbage, and mincing 3 cloves of garlic. Add the prepped veggies and garlic to a large pot, along with 2 Tbsp olive oil, 1 tsp salt, ½ tsp black pepper, ¼ tsp red pepper flakes, ¼ tsp ground cumin, and a bay leaf. Sauté everything together for about 5-8 minutes, or until the veggies are soft and glossy.
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 5 cups of water and stir to combine everything. Bring the soup up to a simmer for about 10-15 minutes until all the vegetables are soft and fully cooked.
Add the fish: You can slice 2 defrosted tilapia filets into 1/2-inch pieces while the soup simmers. When the veggies are fully cooked, add the fish pieces to the soup and simmer for 5 more minutes only. This is more than enough time to cook the fish through without overcooking it.
Season and serve: Take the soup off the heat and stir in 1 Tbsp fresh parsley, 1 Tbsp fresh cilantro, and 2 Tbsp lime juice. Taste and adjust the salt and black pepper as needed, and serve immediately. Enjoy!
Recipe Tips and Suggestions
- The cabbage and onion in my budget-friendly fish soup keep the flavor profile mellow and slightly sweet, so it didn’t overpower the tender, mild-flavored tilapia. However, you could also add some diced celery in the same step when cooking the cabbage, garlic, and onion.
- I add the fish in at the end and only cook it for 5 minutes. Any longer, and there’s a chance it could overcook. Tilapia is so lean, it honestly doesn’t need much time at all.
- Feel free to add any other mild white fish you may already have in your freezer. You could also toss in some thawed shrimp at the end if you’ve got it.
- Don’t skip the lime juice! It adds brightness and brings the whole pot to life.
Serving Suggestions
If you’re going to serve this white fish soup with anything, I’d go for a slice of sourdough or French bread to dip in that tomato broth. I also think a side of Spanish rice would be an easy way to bulk out each serving into something more substantial. Or you could keep it simple with a quick green salad or even pair it with a gooey spinach and feta grilled cheese if you’re craving something cozy.
Meal Prep It!
If you want to make this soup the day before you plan to serve it, I’d follow the recipe up to step 4 and stop just before adding the fish. Let the soup cool completely, then store it in the fridge overnight. When you’re ready to eat, bring the soup back up to a simmer and continue with the recipe as written—add the fish, simmer for 5 minutes, then stir in the fresh herbs and lime juice. That’s it! This method allows you to get a head start (perfect for busy weeknights or soup swaps!) without overcooking the fish, and everything still tastes fresh and flavorful.
Storage & Reheating
Let any leftovers cool before storing them in the fridge for up to 3 days. You can remove the pieces of tilapia before reheating, if desired, to avoid them overcooking too much. Warm the soup gently on the stovetop or in the microwave, then add the fish during the last few minutes of reheating to heat it through.
How about some clamato juice in place of some of the water?
Yum!!! Just hold off on salt and add to taste at the end because Clamato can be salty.
New family fave.
This sounds wonderful! Do you have any suggestions to bulk it up besides the butter beans? Unfortunately, I’m one of those people that can’t stand the texture or flavor profile of beans. But I’d still like to add a little something more to fill out.
You could up the veggies or even add some pasta like ditalini or small shells! I hope you enjoy.
Looks like a good recipe for Lent. Thank you.
Definitely!