Norwegian Fish Soup Recipe (Low Carb)

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!

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. 

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. 

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.

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.

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