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Friday, January 9, 2015

Cheap, Gluten Free Fish Soup in 15 Minutes (soy free option +Meatless Monday) + Buying Ocean-Friendly Fish

Free of gluten, meat, nuts, eggs, dairy, with soy free option

So if you're like me, you probably end up with a little bit of leftover fish from time to time. You know, you bake up a nice big piece of cod or salmon or something like that, and there are a few little scraps that don't get eaten, and aren't enough to make another meal. 

Or perhaps you want to include more fish in your diet, but find that it can be expensive.Or maybe you're sea-conscious and don't want to eat too much in order to protect the environment. 

This fast, easy, fish soup is fantastic for using up leftover fish, or stretching a little piece of fish a long way. And it's super flexible. Every time we make it, it's just a little different, depending on what's in the fridge. 

This soup is Asian inspired, and I came up with it one day when I had made a lovely baked sole fillet with some asparagus.

Since both asparagus and fish (especially if you buy ocean-wise recommended fish) can be expensive, I couldn't bring myself to throw away the few little asparagus spears and scraps of fish leftover. 

So I rinsed the fish off, slapped some bean thread noodles, carrots, ginger, and garlic into a pot and tossed in the fish and asparagus after a few minutes. And voila, this fish soup is now a regular in our apartment. Of course, if you use an Asian-style dressing to bake your fish, you don't even need to worry about the flavors blending, just use as is.

Choosing Ocean-Friendly Fish

Sometimes I make this soup with leftover fish, but sometimes I buy a small fillet just so I can make the soup. I buy fish that is ocean-friendly. For example, I usually buy my fish as Save-On ( a Canadian store), and at the fish counter they can tell you which fish is ocean friendly, or the pre-packaged stuff is labelled as such. 

National Geographic has a list of ocean-friendly substitutes here as well, that can help you choose which fish to get. also has a downloadable wallet sized list of sustainable seafood options so you can make informed decisions about which fish you buy.

Ok, enough about that, you want to know the recipe, right? Well here it is!

Ingredients for Easy Fish Soup (serves 4)

* 1 Tbsp oil (olive, coconut, etc)
* 1" slice ginger, peeled and minced
* 1 clove garlic, minced

* 5 cups GF veggie or chicken stock, or water 
* approximately 120g dry Bean Thread Vermicelli Noodles / 2 cups dry noodles (or rice noodles of choice. These are super cheap at most Asian markets)
* 2 small carrots, peeled and sliced on an angle

* approximately 100g fish of choice (I've used salmon, cod, sole, and snapper, all are great), previously cooked or raw, diced into 1" chunks (or smaller)
* 2 cups greens of choice (this is flexible. I've used asparagus, broccoli, bok choy, sui choy, etc)
* 2 Tbsp gluten free soy sauce + more to taste (my favorite is Bragg Liquid Aminos and San-J Tamari Sauce) OR to make this soy-free, try  Raw Coconut Aminos
* 1 Tbsp rice vinegar  (like Marukan Rice Vinegar )
* salt and pepper to taste (you'll need more salt if using Coconut Aminos, they're not very salty)

Optional toppings: fresh chopped cilantro, chopped green onions


1) In a medium-szied pot, heat oil over medium heat. Saute ginger and garlic 1 minute to release flavour. Add stock, noodles, and carrots. Bring heat up to a boil, then reduce to simmer. Cook 10 minutes, or until noodles and carrots are softened.

2) Add fish and greens. Simmer until fish is cooked and greens are softened (maybe 5 minutes, depending on the fish. It will change colour).

3) Add GF soy sauce, rice vinegar, and salt and pepper. Spoon into serving bowls and garnish as desired. Serve with more soy sauce :)

How do you use up leftover fish?

Have you seen my gluten free pasta book  Recipes for Unusual Gluten Free Pasta: Pierogis, Dumplings, Desserts and More! ? Get yourself a copy and start making GF won tons, pierogis, dumplings, and orzo today :)

This post was shared on the following great link parties: Real Food Recipe Roundup, Hearth and Soul Hop, Gluten Free Wednesday, Allergy-Free Wednesdays,


  1. That sounds amazing! I don't buy fish that often because of all the reasons you mention, and leftovers stress me out. :-) Definitely pinning this for future reference! Thanks for sharing at our #realfoodrecipes linkup. It's good to "see" you around again!

  2. This sounds delicious! We rarely HAVE leftover fish because our 10-year-old is a fish lover, and we live far from the ocean where frozen fish is usually less expensive than fresh, so we usually cook 4 filets for the 3 of us. But we have occasionally used fish in our Japanese Udon Noodle Soup--which I'm sure could be made with gluten-free noodles.

    1. Mmm, I used to love udon soup (back in my gluten-eating days!). I'll have to try your recipe, I'm sure one could sub thick rice noodles or even GF spaghetti noodles instead.

  3. Looks delicious thanks for sharing with Hearth and soul blog hop. pinning.

  4. I love how flexible your recipe is Danielle. This is such a delicious way to use up leftovers. Thank you for sharing it with us at the Hearth and Soul hop. Pinned and will tweet.

  5. Thanks for sharing this, will surely try my hands on this healthy soup. Please post recipes of easy to make and healthy snacks too.

    1. Hi Kathy, be sure to check out my recipes tab up top, and scroll down to the Appies and Snacks section! It *has* been a little while since I updated the list, but you'll still find lots there :) Hope that helps!


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