What fish is best for fish noodle soup?

Firm white fish like cod, snapper, barramundi, or blue-eye work best because they hold their shape without falling apart. Avoid delicate fish like sole or tilapia which can disintegrate during cooking. Cut into thick strips about 2cm wide.

Can I use dried noodles instead of fresh udon?

Yes, dried udon, rice noodles, or soba all work. Cook dried noodles separately according to package directions, then add to the soup just before serving. Fresh udon from the refrigerated section has the best texture but dried is a convenient alternative.

How do I keep the fish from overcooking?

Add the fish in the last 2-3 minutes of cooking and keep the heat low. The fish is done when it just turns opaque and flakes easily. It will continue cooking slightly from residual heat, so err on the side of underdone when you remove from heat.

Is this soup healthy?

Yes! This soup is high in protein (26g), low in fat (6g), and packed with vegetables. At only 245 calories per serving, it's an excellent choice for a light but satisfying meal. Using salt-reduced stock and soy sauce keeps sodium in check.

Can I make fish noodle soup ahead of time?

The broth and vegetables can be prepared ahead, but add the fish, noodles, and spinach fresh when serving. Noodles become soggy and fish toughens when reheated. For meal prep, store the broth separately and assemble individual portions fresh.

Fish and Noodle Soup Recipe - Quick & Healthy

This fish and noodle soup is the answer to busy weeknight dinners. Packed with vegetables, tender white fish, and satisfying udon noodles, it's on the table in 20 minutes - and it's genuinely healthy too. High in protein, low in fat, and loaded with vegetables, it's the kind of soup that makes healthy eating effortless.

What makes this soup special is its simplicity. Fresh ginger and soy sauce bring depth to a light broth, the vegetables stay crisp-tender, and the fish stays perfectly flaky. It's the kind of meal that feels nourishing without feeling heavy.

Why This Fish Noodle Soup Works

The magic of this recipe is in the technique. By adding ingredients in stages, everything cooks to perfection. The vegetables go in first and simmer just long enough to become tender-crisp. The fish goes in last so it stays moist and flaky. And the spinach wilts in the residual heat, keeping its bright green color.

The result is a soup with distinct textures and flavors in every bite - not a mushy mess where everything's been cooked to death. That contrast between the chewy noodles, flaky fish, and crisp vegetables is what makes this soup genuinely satisfying.

Choosing the Right Fish

The key is using firm white fish that holds its shape during cooking. The best options include:

Snapper: Firm texture with mild, sweet flavor
Cod: Classic choice with large, meaty flakes
Barramundi: Buttery flavor with good structure
Blue-eye: Mild and versatile, holds up beautifully
Halibut: Premium option with meaty texture

Avoid delicate fish like sole, flounder, or tilapia - they'll disintegrate in the broth. Cut your fish into thick strips about 2cm wide so they cook evenly without falling apart.

The Best Noodles for This Soup

Fresh udon noodles are ideal - you'll find them in the refrigerated section of Asian grocery stores (and increasingly in regular supermarkets). They're thick, chewy, and hold up well in hot broth. If you can't find fresh udon, these alternatives work well:

Dried udon: Cook separately, add to bowls before ladling soup
Rice noodles: For a lighter, gluten-free option
Soba noodles: Adds nutty buckwheat flavor
Ramen noodles: Curly egg noodles work great too

Tips for Perfect Fish Noodle Soup

Don't overcook the fish: Add it in the last 2-3 minutes. It's done when just opaque.
Cut vegetables thin: Matchstick cuts cook quickly and evenly
Use salt-reduced: Both stock and soy sauce control sodium levels
Fresh ginger matters: Freshly grated ginger has bright, zingy flavor that dried can't match
Warm your bowls: A splash of hot water keeps the soup hot longer

Customizing Your Soup

This soup is incredibly versatile. Here are some variations to try:

Add protein: A soft-boiled egg or cubed firm tofu makes it more filling
Spice it up: Add chili flakes, sriracha, or a drizzle of chili oil
More umami: A splash of fish sauce or miso paste deepens the broth
Switch vegetables: Bok choy, snow peas, or edamame all work beautifully
Garnishes: Sesame seeds, sliced scallions, or fresh cilantro

Making It Even Healthier

At 245 calories per serving with 26g of protein and only 6g of fat, this soup is already a healthy choice. To make it even lighter:

Skip the noodles entirely for an ultra-low-carb version (or use zucchini noodles)
Double the vegetables for more fiber and nutrients
Use low-sodium stock and reduce the soy sauce
Add extra spinach or other leafy greens

Make-Ahead Tips

While this soup is best made fresh, you can prep components ahead:

Prep vegetables: Cut everything in advance and store refrigerated
Make the broth: The seasoned broth (without fish/noodles/spinach) keeps 3 days refrigerated
Portion fish: Cut and refrigerate up to 1 day ahead

When ready to serve, bring the broth to a boil and add fresh components. Don't try to reheat fully assembled soup - the noodles become soggy and fish toughens.