Recipe description
July 20, 2026
Seafood soup with vegetables
Gentle seafood soup with vegetables to support digestion and fiber diversity.
High Protein
One Pot Meal
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: fish, shellfish, milk, peanut, celery, mustard, sesame, sulfites, lupin, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- High fiber and polyphenol-rich vegetables support gut diversity.
- Lean seafood provides protein and omega-3 fats aligned with anti-inflammatory eating.
- Many vegetables and herbs contribute to dietary diversity and flavor without heaviness.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Whitefish
200
gram
Salmon
150
gram
Shrimp
100
gram
Vegetable broth
4
cup
Carrot
2
piece
Celery
2
piece
Leek
1
piece
Onion
1
piece
Garlic
2
clove
Tomato
2
piece
Zucchini
1
piece
Oil, olive
2
tablespoon
Parsley
2
tablespoon
Bay leaf
1
piece
Black pepper
0.5
teaspoon
Salt
1
teaspoon
Instructions
1
Prepare the vegetables: peel and dice the carrot, celery, onion, and garlic. Slice the leek and zucchini, and dice the tomatoes.
2
Heat olive oil in a large pot over medium heat. Add the onion, garlic, carrot, and celery. Sauté for 5 minutes until softened.
3
Add the leek, zucchini, and tomatoes to the pot. Cook for another 3 minutes, stirring occasionally.
4
Pour in the vegetable broth and add the bay leaf. Bring to a boil, then reduce heat and simmer for 15 minutes.
5
Cut the whitefish and salmon into bite-sized pieces. Add the seafood to the pot along with the shrimp.
6
Simmer gently for 5-7 minutes until the seafood is cooked through and opaque.
7
Season with salt and black pepper to taste. Remove the bay leaf.
8
Stir in fresh parsley just before serving. Ladle the soup into bowls and serve warm.
Nutrition
470 kcal
Calories
51 g
Protein
22 g
Carbohydrates
7 g
Fiber
5 g
Sugar
24 g
Fat
3 g
Saturated fat
1.15 g
Salt
FAQ
Is this soup gluten-free?
It depends on the broth label—use a gluten-free vegetable broth; check the label to be sure.
Can I substitute other seafood or omit any seafood?
Yes. You can swap whitefish, salmon, or shrimp for other firm white fish or shellfish, or omit seafood entirely for a vegetable version.
How should I store leftovers and how long do they last?
Cool and refrigerate; eat within 2–3 days. Reheat gently before serving.
How can I make this soup lower in sodium?
Use a low-sodium or homemade broth; skip added salt and taste before serving.
How do I know when the seafood is cooked?
Fish should be opaque and flake easily; shrimp should be pink and firm.
Can I make a vegan version without seafood?
Yes. Remove seafood and add more vegetables or tofu.
Can I freeze the soup?
Yes, you can freeze after cooking; texture may change. Thaw in the fridge and reheat gently.
What should I serve with it?
Pair with crusty bread, a simple salad, or a whole-grain side.
Can I adjust the spice level?
Yes—add chili flakes or pepper to taste; omit if you prefer milder flavor.
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