Tasty Salmon Head Soup On a Budget (Step-By-Step Recipe)

Name: Salmon Head Soup On a Budget
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Ingredients: 25-30 oz salmon scraps (head, tail and bones with some flesh) ((ca. 800 g)); 2 onions; 2 medium-sized carrots; 3 large potatoes; 1 bunch of fresh dill; 1 cup processed cheese; 2-3 bay leaves; 5-7 black peppers; 1 tbsp olive oil; salt to taste; 1 tbsp oil or butter ((for frying))

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This salmon head soup will keep you warm on a cold winter day and serve as a light lunch on a hot summer afternoon. This soup is simple and sophisticated enough for almost any occasion, be it a family meal or a lunch for your guests. It's also a great way to boost your immune system during the flu season.

A salmon vegetable soup in a white bowl on a dark patterned napkin.

This soup tastes incredibly good with homemade caraway rye bread and smoked salmon toast as an appetizer. Yum!

For a long time, I avoided making any fish soup, thinking I would not be able to stand the strong smell of fish in my kitchen. While you definitely might be able to tell that it's fish that you're cooking by the aroma in the kitchen, it's actually very light and subtle when the fish is fresh. Once the fish is cooked and you've added all the ingredients, your house will be filled with tempting flavors or hearty salmon soup. It's also a fairly easy soup recipe with a strong flavor and a creamy texture.

Why You'll Love This Recipe

Salmon head soup is a hidden gem in comfort foods. Made from humble ingredients like salmon scraps, vegetables, and fresh herbs, this soup is not only delicious but also a smart choice for several reasons:

A salmon vegetable soup on a dark patterned napkin.

Nutrient-packed: Salmon is rich in collagen, omega-3 fatty acids, calcium, and essential minerals. Plus, the broth is an excellent source of protein and healthy fats.
Budget-friendly: By using salmon scraps, you can create a luxurious meal at a fraction of the cost of dishes made with fillets or steaks. This makes it perfect for those seeking quality meals without breaking the bank.
Sustainable and waste-reducing: Utilizing the head, tail, and other salmon parts is an eco-friendly way to make the most of the fish, reducing food waste and helping the environment.
Versatile and customizable: Whether you prefer it with a touch of spice, extra vegetables, or a dash of creaminess, salmon head soup can be tailored to your taste preferences. It also pairs beautifully with sides like bread, salads, or even rice.
Light yet satisfying: This soup strikes the perfect balance between being hearty enough for a main meal and light enough to serve as an appetizer or a refreshing dish on a warm day.
Immune-boosting: Packed with vitamins and minerals, this soup is ideal for cold seasons, helping to strengthen your immune system and ward off illnesses.

Simple, flavorful, and nourishing, salmon head soup is a dish you’ll return to time and again, no matter the season or occasion.

Ingredients of the Salmon Fish Head Soup

To make this soup, you'll need:

Ingredients of a salmon soup on a table.

Salmon scraps (head, tail, and salmon bones) for the salmon head stock: The best part of this soup is that you don't need much salmon meat to make a luxurious broth. Salmon heads with meat from salmon cheeks and at the back part of the head contain just enough for a hearty soup. We buy a pack of frozen or fresh salmon scraps that contains salmon frames and heads, which is an excellent choice for soups. Alternatively, buy 2-3 salmon heads separately. (This recipe is also a great way to use the fish head, tail, and other cut-offs when buying a whole fish for other salmon-based meals.) Salmon broth is rich in minerals and nutrients, and it's a great way to incorporate salmon into your weekly meal plan without spending a fortune.
Spices: Black pepper & bay leaves.
Potatoes: We're using regular potatoes, not the sweet ones for this soup. It's not a big deal if the potatoes you select break apart quickly when boiled. We even prefer to add them in two stages - one at the beginning and another after about 10 minutes. This allows some potato pieces to break apart and add to the soup's creaminess while others maintain their shape and texture.
Carrots (either chopped or grated, as you prefer)
Onions: One for the broth and one for the soup itself.
Fresh dill for extra flavor and decoration. The green color makes the dish even more appealing, especially in the springtime, with fresh herbs in the garden.
Processed cheese: This ingredient is optional, but the processed cheese ensures a richer taste and extra creaminess.
Some olive oil or butter for frying.

Additional Tips & Notes

While the fish broth can be replaced by store-bought fish stock, it's unlikely to provide the same flavor as a hearty homemade broth. It's definitely worth the time and effort to make your own stock at home.
You can use any other parts of the fish that contain some flesh if you don't have or like fish heads. Also, salmon can be replaced by trout. However, it's important not to use parts/fish containing small bones as those could end up in the soup and ruin the dish. This is the reason why salmon is a much better choice for soup than lake trout, which has a lot of small bones.
For extra flavor, add some optional seasoning, like a tablespoon fish sauce, a slice of lemon, chopped green onions, or some Thai red peppers to spice things up. You can also add your favorite veggies, including cabbage and bok choy.

Salmon soup being spooned, a closeup shot.

Directions

1. Prepare the salmon scraps for cooking: Pour with boiled hot water, leave for a minute, drain the water, and repeat again. It will help remove dirt and achieve a cleaner broth.

2. Cook the fish broth: Put the salmon scraps into a large stock pot, add a whole peeled onion, 2-3 bay leaves, some black pepper, and a pinch of salt. Add enough water - aim at the target amount of soup (some water will evaporate, and the volume will increase when you add veggies). Boil for about 30 minutes, occasionally skimming the foam from the surface.

3. Strain the broth: Remove the fish from the soup pot and transfer it to a bowl to cool down slightly. Meanwhile, strain the broth and pour it into a clean pot where you'll be cooking the soup.

4. Add the veggies: Cut potatoes and carrots into small pieces and add to the bowl with the fish. Pour about 2 liters of hot water and a pinch of salt into the pot and start boiling the veggies. To make the soup thicker and creamier, add only half of the potatoes at the beginning and wait for about 10 minutes, then add the remainder. Meanwhile, chop one onion, season it with salt, and fry it on medium-high heat in a small amount of butter or vegetable oil until golden brown, then transfer to the same stock pot to the rest of the veggies.

5. Process the fish: While the veggies are simmering, separate salmon flesh from the scraps. It might take some time and require attentiveness to avoid any fishbone remaining in the flesh. Once done, we like to check once again, squeezing the flesh between fingers to see if there are no bones left. You wouldn't want one sharp bone to ruin this beautiful dish (and your day).

6. Add the remaining ingredients: Once the veggies are soft, add the salmon flesh and processed cheese, stir to help it melt, season with extra salt if needed, and simmer with the lid on for 10 extra minutes.

7. Serve and enjoy: Sprinkle with fresh dill (or chopped spring onions, depending on your personal preference), let it cool for a minute or two, and enjoy! Add a touch of heavy cream for extra creaminess.

Frequently Asked Questions

What parts of the fish can be left in the soup?

The short answer to this question is "It depends." While we're not used to eating any other part of a fish except for its flesh, plenty of people consume fish eyeballs, for instance. So the answer is–leave any parts of the fish that you consider edible.

Can you make the salmon broth in advance?

Definitely! It will save you quite some time and allow you to make this soup way faster. Make some extra broth in a larger pot and keep it in the freezer until you feel like making a hearty salmon soup!

Can I use a ready-made broth from the store?

Yes, you can. However, don't be discouraged by the extra time needed to prepare your broth from scratch. You'll notice the difference and will see that it's worth every minute. And it isn't difficult at all! Furthermore, you can prepare some extra broth and freeze it so you can save time in the future.

Salmon Head Soup On a Budget

Foodywise Editorial Team

Turn salmon scraps into a culinary treasure with this hearty and creamy salmon head soup! This budget-friendly dish is perfect for any season—warming you up on chilly days or serving as a light, satisfying meal in the summer. With its rich flavor, simple ingredients, and versatility, this soup will easily become a favorite on your dining table.

5 from 1 vote

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Prep Time 15

Cook Time 40

Total Time 55

Course Dinner, Soup

Servings 4

Calories 668 kcal

Ingredients

25-30 oz salmon scraps (head, tail and bones with some flesh) (ca. 800 g)
2 onions
2 medium-sized carrots
3 large potatoes
1 bunch of fresh dill
1 cup processed cheese
2-3 bay leaves
5-7 black peppers
1 tablespoon olive oil
salt to taste
1 tablespoon oil or butter (for frying)

Instructions

Pour boiled hot water over the salmon scraps and leave for a minute, then drain the water and repeat one more time.
Put the salmon scraps into a stock pot, add a whole peeled onion, 2-3 bay leaves, some black pepper, and a pinch of salt. Boil for about 30 minutes, occasionally skimming the foam from the surface.
Remove the fish from the pot and transfer to a bowl to cool down slightly. Meanwhile, strain the broth and pour it into a clean pot.
Cut potatoes and carrots into small cubes and add to the bowl with the fish. Pour about 2 liters of hot water and add a pinch of salt to the pot and start boiling the veggies. Meanwhile, chop one onion, season it with salt, and fry it in a small amount of olive oil until golden brown, then transfer to the same stock pot to the rest of the veggies.
While the veggies are simmering, separate the salmon flesh from the scraps. Once done, check once again, squeezing the flesh between your fingers, to see if there are no bones left.
Once the veggies are soft, add the salmon flesh and processed cheese, stir to help it melt, season with extra salt, if needed, and simmer with the lid on for about 10 extra minutes.
Sprinkle with fresh dill, let it cool for a minute or two, and enjoy!

Video

Notes

To make the soup thicker and creamier, add only half of the potatoes at the beginning and wait for about 10 minutes until adding the remainder.
Make the broth in advance and keep it in the freezer.
Use store-bought broth when in a hurry.

Keyword salmon soup

This recipe proves that simple ingredients can transform into a dish full of rich flavors and textures. Whether served as a family meal, an elegant appetizer for guests, or a personal indulgence on a quiet evening, this soup is bound to impress.

Pair it with crusty homemade bread or a crisp side salad for a complete dining experience. And the best part? By using salmon scraps, you’ve made the most of the fish while crafting a delicious meal that’s budget-friendly and environmentally conscious.