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    Home > Easy Keto Recipes

    Published: Sep 24, 2019 · Modified: Aug 3, 2021 by Denise Browning · "This post may contain affiliate links which won’t change your price but will share some commission." · 19 Comments

    Norwegian Fish Soup Recipe (Low Carb)

    Gluten FreeKeto

    Jump to Recipe ↓

    This Norwegian Fish Soup recipe (fiskesuppe) is a low carb and gluten-free adaptation of the classic, a one pot salmon chowder prepared in less than 30 minutes. It's ideal for those chilly, busy days! Plus, learn why you should prefer Norwegian farmed salmon, its sustainable seafood industry, and much more. 

    Fish Soup Recipe is a sponsored post written by me on behalf of the Norwegian Seafood Council. All opinions are 100% my own!

    fish soup served with bread

    A couple of weeks ago I traveled to Norway to learn on-site all about its seafood and benefits, the great Norwegian fish industry, and their commitment to sustainability and preserving the environment.

    Without a doubt, this trip changed my perspective for the better, and has already impacted the way that I eat every day. I hope that it will do the same for you, too!

    I visited the cities of Alta, Tromso, and Oslo, and would love to share with you some of the things that I learned there. 

    SEAFOOD FROM NORWAY

    The Norwegian seafood industry is a global leader in aquaculture. It follows sustainable farming methods and has a firm commitment to the environment. 

    Among its many products are salmon, cod, mackerel, halibut, red king crab, prawns, and many others. 

    I had the chance to taste each one of them in Norway, and was captivated by how clean and fresh-tasting they all are. 

    When it comes to one of America's favorite fish, salmon, here is what you need to know before buying salmon and making our fish soup recipe (fiskesuppe). 

    DIFFERENCES BETWEEN FARMED SALMON VS. WILD

    One thing that I will never forget is that not all farmed salmon are raised equal! Origin matters!!!

    Why? Because some farmed salmon are raised on land, which demands more resources and does not always follow best practices. 

    In contrast,  Norwegian farmed salmon are cultured in ocean pens in the cold, clear waters of Norway, following strict practices and regulations. 

    Norwegian salmon in a package with label

    To give salmon sufficient swimming space, ocean net pens contain only 2.5% fish to 97.5% water. From roe to a mature fish may take up to 3 years.

    This means that the salmon are given the time, space and opportunity to fully mature.

    And that's not all! They are fed with an all-natural diet composed of both vegetable and marine raw material (non-GMO). Norwegian salmon is rich in protein, vitamins A, D, B12, antioxidants, and Omega-3s.

    The use of antibiotics is zero, and no color is added to the fish. In addition, hygiene in the processing plants is a strict priority, which I had the chance to see with my own eyes. 

    For me, one of the highlights was finding out that aquaculture harvesting facilities are rotated in order to give time for nature to recover. 

    All the above make farmed salmon from Norway not only a safe and healthy product for consumers, but also eco-friendly! 

    On the other hand, wild salmon may not receive enough nutrients out in the open sea and worse, may  even present parasitic worms that can affect your health. Wild salmon also costs more than farmed salmon.

    So the next time you go shopping at Costco, Walmart, HEB, or other local markets for ingredients to make this fish soup, ask for Norwegian salmon specifically. I actually did that a few days ago!

    SALMON PROCESSING PLANT

    After a presentation about aquaculture at Grieg Seafood in Alta, Norway we visited their processing plant. 

    image collage of fishing trip to Alta, Norway

    When ready for harvest, farmed salmon are taken to a separate tank in the sea where a suction tube transports them to the facility.

    Within the plant, the salmon move along on a conveyer belt where they receive an anesthetizing shock, are cut close to the head, and when already dead are allowed to bleed for 20 minutes.

    Next, workers cut the salmon open, clean them, and place them into boxes with ice. And finally, the boxes are separated by a robot machine for shipping to different destinations. 

    At the end of the day, the facility receives cleaning and sanitizing treatments in order to prevent bacterial contamination. 

    SEAFOOD NUTRITION & BENEFITS

    At the University of Tromso and also the Norwegian Seafood Research Fund in Oslo, my group and I learned about seafood nutrition and its benefits.

    image collage of University of Tromso, Norway

    Seafood, in general terms, is a high quality protein that is packed with nutrients -- vitamins and minerals (like vitamin A, B6, B12, C, D, selenium, and iodine), as well as omega-3 fatty acids.

    It has benefits from childhood all the way to old age, including the facts that it:

    • Boosts immunity and has anti-inflammatory properties
    • Improves heart health and balances blood pressure 
    • Is great for brain function and cognition 
    • May be good for mental health 
    • Helps with vision
    • Improves bone health and reduces the risk of osteoporosis 
    • The consumption of lean fish (cod, haddock, halibut) may reduce risk for type 2 diabetes

    But in order to gain the health benefits, adults need to eat  7-8 ounces of seafood per week.

    Pregnant and lactating women should consume more (about 8-12 ounces per week) because it helps development of the fetal brain and eyes.

    Kids should aim for once to twice a week, depending on their age and calorie intake. 

    SEAFOOD AND THE ENVIRONMENT

    Ocean-farmed salmon has a much lower carbon footprint than pork or beef. 

    The volume of feed needed to raise 1 lb of Norwegian salmon is just 1.1 lb of feed... while the feed to raise 1 lb of pork is 3 times more, and that of beef 8 times more.

    The salmon feed is about 70% plant-based and 30% from marine ingredients.

    Moreover, any site that has been used for salmon farming receives a mandatory rest period before a new farming cycle can begin.

    When the mature fish leave the pen for processing, the pen is left empty for two months before the next generation of salmon can grow up there. 

    Ingredients and Substitutions for Salmon Chowder

    • Olive oil – You may use butter instead or a combination of olive oil and butter.
    • Vegetables – I used onion, leeks, garlic, and cauliflower because I am making the low carb version. The classic fiskesuppe also uses parsnisps or potatoes instead of cauliflower as well as carrots and celery.
    • Fish broth – A vegetable broth makes a great replacement!
    • Seasonings – salt, pepper, and cayenne for a kick. But you can use curry powder if you prefer!
    • Heavy cream – To add a velvety or silky creaminess to the broth. Greek yogurt would be a suitable substitute.
    • Salmon – My first choice because it is meaty and firm but cod, haddock or wolfish would work well in this fish soup.
    • Lemon juice – To give a touch of acidity and bring all the flavors together.
    • Dill – it complements well the salmon but you can use chives instead.

    NOTE:  Some add wheat flour and egg yolk to the fish soup to make it thicker and creamier. But blending the cauliflower until smooth and adding the cream are enough to thick the broth and make it creamy.

    What kind of fish to use in this fish chowder?

    Salmon is my first choice because of its omega-3 fatty acids and also because it is meaty and firm enough to hold its shape after cooking. But cod, haddock, or wolffish will work well too in this Norwegian fish soup. 

    When making a fish chowder, avoid:

    • Delicate fish – It falls apart after cooking. Firm to moderately firm fish is what you should look for.
    • Lean fish – They will be a little dry after cooking such as mackerel and swordfish.

    Can you use frozen fish in this fish soup recipe?

    Although I prefer to use fresh fish (or thawed overnight in the fridge), you can use frozen salmon or other fish in our fish soup. It will take a little longer to fully cook in the soup (about 3- 5 minutes longer than the usual 5-6 minutes).

    HOW TO MAKE NORWEGIAN FISH SOUP (FISKESUPPE)

    This low carb/GF fish soup recipe is easy to prepare! 

    On the Stovetop: 

    1. First, heat a large pot over medium heat. Add oil and cook onion and leek for about 3-4 minutes.
    2. Then, add garlic and cook for about 1 minute, stirring every now and then. Do not let brown! Transfer about half of the veggies to the blender; reserve.
    3. Next, add broth and cauliflower to the pot and let cook over high heat for about 8-10 minutes or until tender. Transfer all the cauliflower and 1 cup of the broth to the blender. Add salt, pepper, cayenne pepper, and heavy cream. Blend with half of the reserved cooked veggies until smooth. Pour back into the pot. 
    4. Add the fish and carrots. Let cook over medium-high heat for about 5-6 minutes. Remove pot from the heat and stir in lemon juice.
    5. Last, garnish fish soup with fresh dill or chives. Serve by itself or with a hard-crusted bread.

    close up image of low carb and gluten-free Norwegian fish soup recipe in a bowl

    Making salmon Soup (Instant Pot):

    1. Press the sauté button and heat the Instant Pot for about 3 minutes. Add oil and cook onion and leek for about 3-4 minutes.
    2. Then, add garlic and cook for about 1 minute, stirring every now and then. Do not let brown! Transfer about half of the veggies to the blender and set aside.
    3. Add the broth and cauliflower to the pot, lock the lid, turn the valve to sealing, and let it cook over high pressure for about 4 minutes. Do a quick release!
    4. Transfer all the cauliflower and 1 cup of the broth to the blender. Add salt, pepper, cayenne pepper, and heavy cream. Blend with half of the reserved cooked veggies until smooth. Pour back into the pot. 
    5. Add the fish and carrots. Press the sauté button and let cook for about 5-6 minutes. Cancel the sauté function and stir in lemon juice. Garnish the fish soup with dill.

    WATCH OUR QUICK VIDEO FOR THE STEP-BY-STEP RECIPE!

    How to Store Fish Soup

    Store leftovers in an airtight container in the fridge for up to 3 days. Freeze for up to 4 months. It is one of those easy freezer recipes!

    Thaw in the fridge overnight. Reheat gently over low heat, stirring once and a while, until hot. Because it contains cream, the creamy broth may break apart a little just like our corn chowder.

    OTHER SEAFOOD RECIPES TO ENJOY BESIDES THIS FISH SOUP :

    • Easy Grilled Salmon
    • Air Fryer Salmon
    • Teriyaki Salmon with Snap Peas
    • Quick Baked Cod 
    • Codfish Shepherd's Pie
    • Moqueca
    • Shrimp in Coconut Sauce
    • Smoked Salmon Bites
    • Baked Blackened Salmon
    close up image of low carn and gluten-free Norwegian fish soup (fiskesuppe)
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    5 from 8 votes

    Norwegian Fish Soup Recipe (Fiskesuppe)

    This fish soup recipe is a low carb and gluten-free ADAPTATION of the classic Norwegian fiskesuppe, a one pot salmon chowder prepared in less than 30 minutes. It's perfect for those chilly, busy days!
    Course:Main Course
    Cuisine:American
    Keywords:fish soup, fish soup recipe, fiskesuppe, Norwegian fish soup, salmon chowder
    Prep Time 10 minutes
    Cook Time 16 minutes
    Total Time 26 minutes
    Servings 4 people
    Calories532 kcal
    Author Denise Browning
    Cost $ 4 per person

    Equipment

    • Pot or Instant Pot
    • blender

    Ingredients

    • 2 tablespoon olive oil
    • 1 white or yellow onion small diced
    • 1 cup leek stalk (1 green leaf chopped and 1 cup white stalk sliced)
    • 4 garlic cloves minced
    • 4 cups fish broth or stock
    • 1 lb cauliflower frozen or fresh
    • salt and pepper to taste (about 1 and ½ teaspoon salt, and ½ teaspoon pepper)
    • ¼ teaspoon cayenne pepper
    • 1 cup heavy cream
    • 1 lb salmon skinless and cut into chunks
    • 1 carrot (OPTIONAL) peeled and cut into small chunks (skip if on a KETO diet)
    • 1 lemon juiced
    • 1-2 tablespoon fresh dill or chives chopped

    Instructions

    • STOVETOP: Heat a large pot over medium heat. Add oil and cook onion and leek for about 3-4 minutes. Then add garlic and cook for about 1 minute, stirring every now and then. Do not let brown! Transfer about half of the veggies to a blender cup; reserve.
    • Add broth and cauliflower to the pot and let cook over high heat for about 8-10 minutes or until tender. Transfer all the cauliflower and about 1 cup of the broth to the blender with salt, pepper, cayenne, and heavy cream. Blend with half of the reserved cooked veggies until smooth. Pour back into the pot.
    • Add the fish and carrots. Let cook over medium-high heat for about 5-6 minutes. Remove pot from the heat and stir in lemon juice. Garnish top of soup with fresh dill or chives.  Serve fish soup by itself or with a hard-crusted bread.  
    • INSTANT POT: Press the sauté button and heat the Instant Pot for about 3 minutes. Add oil and cook onion and leek for about 3-4 minutes. Then, add garlic and cook for about 1 minute, stirring every now and then. Do not let brown! Transfer about half of the veggies to the blender and set aside.
    • Add the broth and cauliflower to the pot, lock the lid, turn the valve to sealing, and let it cook over high pressure for about 4 minutes. Do a quick release!
    • Transfer all the cauliflower and 1 cup of the broth to the blender. Add salt, pepper, cayenne pepper, and heavy cream. Blend with half of the reserved cooked veggies until smooth. Pour back into the pot. 
    • Add the fish and carrots (optional). Press the sauté button and let cook for about 5-6 minutes. Cancel the sauté function and stir in lemon juice. Garnish the fish soup with dill.

    Recipe Video

    YouTube video

    Recipe Notes

    THE NUTRITIONAL FACTS DO NOT INCLUDE CARROTS.
    Store leftovers in an airtight container in the fridge for up to 3 days. Freeze for up to 4 months. Thaw in the fridge overnight. Reheat gently over low heat, stirring once and a while, until hot. Because it contains cream, the creamy broth may break apart a little.

    Nutrition

    Calories: 532kcal | Carbohydrates: 19g | Protein: 32g | Fat: 38g | Saturated Fat: 16g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 15g | Cholesterol: 144mg | Sodium: 184mg | Potassium: 1275mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1357IU | Vitamin C: 75mg | Calcium: 119mg | Iron: 3mg

    ** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.

    Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.

    DID YOU MAKE THIS RECIPE?Comment and rate the recipe. Also follow us on Pinterest at @easyanddelish for more delish recipes.

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    Filed Under: American Recipes, Easy And Delish, Easy Dinner Recipes, Easy Gluten-Free Recipes, Easy Keto Recipes, Easy One Pot Meals, Quick & Easy Recipes Tagged With: soup, Vegetables

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    Reader Interactions

    Comments

    1. John / Kitchen Riffs says

      September 25, 2019 at 8:51 am

      Yum! This looks SO good and incredibly healthy. Really great recipe -- thanks.

      Reply
    2. Mimi says

      September 28, 2019 at 8:36 am

      This looks so lovely. Light but really flavorful. And I have salmon in my freezer!

      Reply
    3. 2pots2cook says

      October 04, 2019 at 5:43 am

      5 stars
      Love those guys and the way they prepare fish... Thank you dear 🙂 Enjoy your weekend !

      Reply
    4. Tryna says

      October 20, 2019 at 8:25 am

      5 stars
      I am on a low carb diet and saw this fish soup recipe on Pinterest. Oh boy it was so delicious. Next time I am making more and freezing.

      Reply
    5. Steph says

      April 01, 2020 at 10:09 pm

      5 stars
      I’ve been wanting to make this ever since I came hone from Norway. So yummy! Thanks!

      Reply
      • Denise Browning says

        April 02, 2020 at 6:51 pm

        Hi Steph! I am so glad you enjoyed this fish soup. It is an adaptation of the classic made low carb. It was one of my favorite dishes when I visited Norway last year. I miss that gorgeous country! Thanks for the review.

        Reply
    6. Walter says

      October 12, 2020 at 1:27 pm

      5 stars
      Yummy! Thanks for the recipe. I used 1/2 cup of cream and still delicious. Also, I added a stalk of celery and 1 cup mushrooms. Instead of Cayenne I like to use Chipotle. Simply delicious on a cold fall day.

      Reply
      • Denise Browning says

        October 12, 2020 at 3:16 pm

        Hi Walter! I am glad you enjoyed our Norwegian fish soup. It is indeed an easy, quick, and healthy dinner recipe. Because our version is also low carb, I can eat it without guilt. Love your customization ideas. Have a great week!

        Reply
    7. restaurantthatdeliversnearme.website says

      March 03, 2021 at 8:54 pm

      Thanks for the norwegian fish soup recipe.

      Reply
      • Denise Browning says

        March 04, 2021 at 7:58 pm

        The pleasure is mine. I enjoyed thois healthy fish soup a lot.

        Reply
    8. globalsubwaylistens.com says

      April 15, 2021 at 5:13 am

      5 stars
      Thanks for sharing the norwegian fish soup recipe. Will surely try this at home.

      Reply
      • Denise Browning says

        April 16, 2021 at 6:17 pm

        My pleasure! This fish soup is quick to amke and so nutritious.

        Reply
    9. Patra says

      May 05, 2022 at 1:16 pm

      5 stars
      Too YUMMY to explain! And note: you may use Barista style oat milk. EVERYONE in my home absolutely LOVES this soup!!

      Reply
    10. Victoria says

      February 04, 2023 at 6:30 pm

      5 stars
      Yes! I have been looking for a low-carb salmon chowder recipe for a while! This sounds crazy, but I recently discovered that RADISHES totally resemble potatoes in soup! So I now use radish instead of cauliflower in my soups haha

      Reply
      • Denise Browning says

        February 05, 2023 at 7:25 pm

        Hi Victoria! The cauliflower in this chowder replaces potatoes and makes the soup creamy. Please do not replace cauliflower with radishes because they taste quite different and won't make the soup creamy at all. It will ruin the flavor of this soup to say the truth.

        Reply

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      July 31, 2021 at 6:02 am

      […] https://www.easyanddelish.com/norwegian-fish-soup-recipe/ This Norwegian Fish Soup recipe (fiskesuppe) is a low carb and gluten free adaptation of the classic, a fresh, one pot salmon chowder soup recipe prepared in less than 30 minutes. This tasty fish soup recipe is ideal for those chilly, busy days and is a standout among fish soup recipes! […]

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