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!
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.
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.
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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!
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.
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.
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.
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