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This Healthy Salmon Soup is a vibrant, nourishing meal that comes together in one pot. It features tender salmon chunks, fresh vegetables, and a bright broth with lemon and dill. You’ll love how quickly this comforting soup comes together for a satisfying weeknight dinner.

Recipe Overview

Why You’ll Love This Healthy Salmon Soup

Nourishing & Light: Lean protein and fresh veggies fill you up without heaviness.
Bright & Clean Flavors: Fresh dill and lemon make each spoonful vibrant.
One-Pot Wonder: Everything cooks in a single pot for easy cleanup.
Easily Adaptable: Swap vegetables based on what’s in your fridge.

Ingredients & Tools

450 g fresh salmon fillets, skin removed and cut into 1-inch chunks
1 tbsp olive oil
1 medium yellow onion, finely diced
2 carrots, peeled and sliced into thin rounds
2 celery stalks, finely chopped
3 cloves garlic, minced
1.5 L low-sodium vegetable or fish broth
400 g canned diced tomatoes (with their juices)
1 bay leaf
1 tsp dried thyme
Juice of 1 lemon, plus extra wedges for serving
3 tbsp fresh dill, chopped
Salt and black pepper to taste

Tools: A large soup pot or Dutch oven, a sharp knife, and a wooden spoon.

Notes: Fresh salmon offers the best texture; don’t skip the fresh dill and final lemon squeeze for maximum flavor.

Nutrition (per serving)

Calories:	285 kcal
Protein:	25 g
Fat:	12 g
Carbs:	18 g
Fiber:	4 g

Serves: 4 | Prep Time: 15 minutes | Cook Time: 20 minutes | Total Time: 35 minutes

Before You Start: Tips & Ingredient Notes

Choose the right salmon. I prefer using fresh, skinless salmon fillets for this recipe. Look for fillets that are bright in color and have a mild, oceanic scent. If you must use frozen, thaw it completely in the refrigerator overnight and pat it very dry before cooking.
Don’t rush the vegetable sauté. Taking a few extra minutes to soften the onion, carrots, and celery builds a wonderful flavor base for the soup. You’ll know they’re ready when the onion turns translucent and the carrots have slightly softened around the edges.
Use low-sodium broth. This gives you full control over the seasoning. Since we’re adding salty ingredients like canned tomatoes, starting with a low-sodium base helps prevent the soup from becoming too salty. You can always add more salt at the end.
Fresh herbs make all the difference. While dried dill can work in a pinch, fresh dill has a much brighter, more aromatic quality that really shines here. If you can, grab a small bunch from the store—it’s worth it.

How to Make Healthy Salmon Soup

Step 1: Start by prepping all your ingredients. Dice the onion, slice the carrots, chop the celery, mince the garlic, and cut the salmon into generous 1-inch chunks. Having everything ready to go makes the cooking process smooth and enjoyable—trust me, you’ll thank yourself later.

Step 2: Heat the olive oil in your large soup pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Sauté for about 6–8 minutes, stirring occasionally, until the vegetables have softened and the onion is translucent. You’ll notice a wonderful aroma starting to fill your kitchen.

Step 3: Add the minced garlic and cook for just 30 seconds more, until fragrant. Be careful not to let the garlic burn—it can turn bitter quickly. This quick bloom in the oil will infuse the entire soup base with a gentle, savory note.

Step 4: Pour in the vegetable or fish broth, followed by the canned diced tomatoes with their juices. Add the bay leaf and dried thyme. Give everything a good stir, then bring the soup to a gentle boil. Once boiling, reduce the heat to low and let it simmer uncovered for about 10 minutes.

Step 5: Now, gently place the salmon chunks into the simmering broth. Let them cook for 4–5 minutes. You’ll know the salmon is done when it turns opaque and flakes easily with a fork. Be careful not to overcook it—the salmon should be tender and moist, not rubbery.

Step 6: Turn off the heat. Remove and discard the bay leaf. Stir in the fresh lemon juice and chopped dill. Season with salt and black pepper to taste. The lemon juice will brighten all the flavors beautifully. Let the soup sit for a couple of minutes off the heat before serving—this allows the flavors to meld together perfectly.

Storage & Freshness Guide

Fridge: Store in an airtight container for up to 2 days.
Freezer: Not recommended; salmon and vegetables may become mushy.
Reviving: Reheat gently on the stovetop over low heat.

Serving Suggestions

Complementary Dishes

Crusty whole-grain bread — Perfect for dipping into the flavorful broth and soaking up every last drop. The slight chewiness of the bread contrasts wonderfully with the tender soup.
Simple green salad with a lemon vinaigrette — A light, crisp salad adds freshness and balances the meal. The lemony dressing echoes the bright notes in the soup.
Quinoa pilaf with herbs — For a heartier meal, serve the soup over a scoop of fluffy quinoa. It adds texture and makes the dish even more satisfying.

Drinks

Crisp Sauvignon Blanc — Its citrusy, grassy notes complement the dill and lemon in the soup beautifully. A chilled glass makes the meal feel extra special.
Sparkling water with a slice of lemon — For a non-alcoholic option, the bubbles and citrus cleanse the palate between spoonfuls. It’s refreshing and light.
Ginger tea — A warm cup of ginger tea after the meal is soothing and aids digestion. The subtle spice pairs nicely with the soup’s gentle flavors.

Something Sweet

Lemon sorbet — A scoop of tangy, refreshing sorbet is the perfect palate cleanser. It continues the citrus theme in a light, delightful way.
Almond biscotti — These crunchy, not-too-sweet cookies are wonderful for dipping. Their nutty flavor provides a lovely contrast to the soup.
Fresh berry salad with a hint of mint — A bowl of mixed berries tossed with a little mint is simple, healthy, and ends the meal on a bright note.

Top Mistakes to Avoid

Overcooking the salmon. Salmon cooks quickly and can become dry and tough if left in the hot broth for too long. Add it towards the end and just cook until opaque. I’ve messed this up before too—it’s a lesson in patience!
Skipping the vegetable sauté. This step builds the foundational flavor of the soup. If you add the broth before the veggies have softened properly, the soup might taste a bit raw and lack depth.
Using high-sodium broth without adjusting. Canned broths can be very salty, and when combined with the tomatoes, it might make the soup overly seasoned. Always taste before adding extra salt.
Adding the lemon juice too early. The bright, acidic notes of lemon can dull if cooked for too long. Stir it in at the very end, off the heat, to preserve its

Healthy Salmon Soup

Cost Level $$

Category Salmon Recipes

Difficulty Medium

Cuisine Mediterranean, global

Servings 4

Total Time 35 minutes

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Make this easy Healthy Salmon Soup in just 35 minutes! A light, one-pot meal with tender salmon and fresh dill. Get the simple, nourishing recipe here.

Ingredients

For the Ingredients

450 g fresh salmon fillets (skin removed and cut into 1-inch chunks)
1 tbsp olive oil
1 medium yellow onion (finely diced)
2 carrots (peeled and sliced into thin rounds)
2 celery stalks (finely chopped)
3 cloves garlic (minced)
1.5 L low-sodium vegetable or fish broth
400 g canned diced tomatoes (with their juices)
1 bay leaf
1 tsp dried thyme
Juice of 1 lemon (plus extra wedges for serving)
3 tbsp fresh dill (chopped)
Salt and black pepper (to taste)

Instructions

01
Start by prepping all your ingredients. Dice the onion, slice the carrots, chop the celery, mince the garlic, and cut the salmon into generous 1-inch chunks. Having everything ready to go makes the cooking process smooth and enjoyable—trust me, you’ll thank yourself later.
02
Heat the olive oil in your large soup pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Sauté for about 6–8 minutes, stirring occasionally, until the vegetables have softened and the onion is translucent. You’ll notice a wonderful aroma starting to fill your kitchen.
03
Add the minced garlic and cook for just 30 seconds more, until fragrant. Be careful not to let the garlic burn—it can turn bitter quickly. This quick bloom in the oil will infuse the entire soup base with a gentle, savory note.
04
Pour in the vegetable or fish broth, followed by the canned diced tomatoes with their juices. Add the bay leaf and dried thyme. Give everything a good stir, then bring the soup to a gentle boil. Once boiling, reduce the heat to low and let it simmer uncovered for about 10 minutes.
05
Now, gently place the salmon chunks into the simmering broth. Let them cook for 4–5 minutes. You’ll know the salmon is done when it turns opaque and flakes easily with a fork. Be careful not to overcook it—the salmon should be tender and moist, not rubbery.
06
Turn off the heat. Remove and discard the bay leaf. Stir in the fresh lemon juice and chopped dill. Season with salt and black pepper to taste. The lemon juice will brighten all the flavors beautifully. Let the soup sit for a couple of minutes off the heat before serving—this allows the flavors to meld together perfectly.