Is Fried Fish Soup Unhealthy? The Verdict on Your Comfort Food

December 3, 2025 •

4 min read

According to a meta-analysis of 19 studies involving over 1.2 million people, a strong link was found between regular fried food consumption and an increased risk for coronary artery disease, heart failure, and stroke. This raises an important question for enthusiasts of the comfort dish: Is fried fish soup unhealthy?

Quick Summary

The healthiness of fried fish soup hinges on its preparation, with deep-frying and high-sodium broth posing significant risks. Excess fat and salt can counteract fish's omega-3 benefits. Healthier versions are possible by using alternative cooking methods and controlling ingredients.

Key Points

Frying increases fat and calories: Deep-frying fish causes it to absorb a high amount of oil, drastically increasing the soup's fat and calorie content compared to other cooking methods.
High sodium is a major risk: Many commercial versions of fish soup are high in sodium, which can contribute to high blood pressure and an increased risk of heart and kidney issues.
Fish retains nutrients in healthier methods: While fish itself is rich in omega-3s, vitamins, and protein, high-heat frying can reduce these health benefits; steaming or baking retains more nutrients.
Healthier modifications are simple: Swapping deep-fried fish for steamed fish, using a low-sodium broth, and adding extra vegetables are easy ways to create a more nutritious version of the dish.
Regular consumption poses risks: Frequent eating of deep-fried foods has been linked to higher risks of heart disease and other chronic conditions, so moderation is crucial.
Homemade is best for control: Making fried fish soup at home gives you complete control over the type of oil used and the amount of sodium added, ensuring a healthier meal.

The Double-Edged Bowl: Unpacking the Health of Fried Fish Soup

Fried fish soup is a popular dish in many cuisines, celebrated for its rich, savory flavor. However, the ingredients and preparation methods can make it a nutritional tightrope walk. While the fish itself offers valuable nutrients, the process of frying, as well as high-sodium broth, introduces elements that can harm your health if consumed regularly.

The 'Unhealthy' Ingredients and Processes

The Problems with Frying

When fish is deep-fried, it absorbs a significant amount of oil. This drastically increases the total fat and calorie content compared to non-fried methods. This is particularly problematic in commercially prepared soups, where oils are often reused, which can create harmful compounds, including trans fats, that increase bad cholesterol (LDL) and lower good cholesterol (HDL). While fish oil itself contains beneficial omega-3s, frying can sometimes reduce these healthy fats.

The Peril of High Sodium

Many store-bought or restaurant-prepared fish soups contain high levels of sodium, often in excess of a single day's recommended intake. The broth is frequently laden with salt and seasonings to boost flavor. High sodium intake is a primary risk factor for high blood pressure, which in turn increases the risk of heart and kidney disease. Finishing the entire bowl of a high-sodium soup can be detrimental to your cardiovascular health.

The 'Healthy' Core: The Benefits of Fish and Broth

Nutritional Value of Fish

At its heart, fish is an excellent source of high-quality protein, vitamins (like B12 and D), and essential minerals (such as selenium and zinc). Many types of fish, especially fatty ones like salmon, are rich in omega-3 fatty acids, which support brain function, reduce inflammation, and improve heart health when consumed in a healthier preparation.

Benefits of the Soup Base

A simple, homemade broth made with vegetables, ginger, and non-fried fish provides vitamins, minerals, and collagen without excessive fat or sodium. It can be hydrating and filling, which aids in weight management by promoting satiety and potentially reducing overall calorie intake.

Comparison Table: Fried vs. Steamed Fish Soup


Feature	Fried Fish Soup (Typically)	Steamed/Broth Fish Soup (Healthier Option)
Preparation Method	Deep-fried fish absorbs significant oil, often high-heat commercial oils.	Fish is steamed, poached, or gently simmered, retaining moisture and nutrients.
Fat Content	Very high due to oil absorption during frying, including potential trans fats.	Very low, with fat content primarily from the fish's natural oils.
Sodium Content	Often very high, especially in store-bought versions, due to generous seasoning.	Easily controlled by using low-sodium broth or adding fresh herbs and spices instead of salt.
Calorie Count	High calorie density due to added fats and breading/batter.	Moderate to low, as it contains fewer calories per portion.
Omega-3 Retention	May be reduced or damaged by high-heat frying.	Maximized due to gentle cooking methods that preserve delicate fats.
Overall Health Risk	Regular consumption linked to increased risk of heart disease, obesity, and diabetes.	Associated with numerous health benefits, including weight management and improved heart health.

How to Make Fried Fish Soup Healthier

If you love the flavor but want to mitigate the health risks, there are several modifications you can make:

Switch cooking methods: Use an air fryer or pan-fry with a small amount of healthy oil (like avocado or olive oil) at home to achieve a crispy texture without deep-frying.
Choose fresh over fried: When ordering out, opt for soup with fresh, non-fried fish slices to immediately cut down on calories and fat.
Control the sodium: Either make your own broth from scratch or choose a low-sodium, pre-packaged version. Use herbs, spices, and ginger to enhance flavor naturally instead of relying on salt.
Fill up on veggies: Load your soup with a variety of colorful vegetables to increase your fiber and nutrient intake. This can help you feel full faster and reduces the temptation to finish all the high-sodium broth.
Use better oil: If you must fry, use a stable oil like avocado oil, which has a high smoke point. Avoid polyunsaturated oils that are less stable at high temperatures.
Mind the extras: Be wary of high-calorie, creamy additives like milk or thickeners that can increase the fat and calorie density.

Conclusion

While traditional, deep-fried fish soup can be high in unhealthy fats and sodium, its core ingredients, when prepared differently, offer significant health benefits. The simple truth is that how the dish is cooked determines whether it's a guilt-free pleasure or a health concern. By making smarter choices—opting for steamed fish, using a low-sodium broth, and adding plenty of vegetables—you can transform this classic comfort food into a genuinely nutritious and heart-healthy meal. Moderation is key with any fried food, and adapting your preparation methods is the best way to enjoy the taste you love without the health drawbacks.

For further reading on the effects of different cooking methods on nutritional content, explore studies on the subject, such as this one published on ScienceDirect.

Frequently Asked Questions

Yes, eating fried fish on occasion is generally fine, especially if you balance it with other healthy foods. The primary risk comes from frequent, long-term consumption and poor preparation methods.

Using stable, healthier oils like avocado oil is a better choice, but frying still adds significant calories and fat. The best approach is to minimize frying or use alternative cooking methods.

Opt for fresh, steamed, or poached fish fillets instead of fried. These methods preserve the fish's nutrients without adding excess fat and calories.

Make your own broth from scratch to control the salt. Alternatively, choose a low-sodium packaged broth and season with fresh herbs, ginger, garlic, and spices instead of salt.

No. The health risks are tied to the preparation method, not the fish itself. Cream-based and deep-fried versions are less healthy than broth-based soups with steamed or poached fish.

Yes. The high calorie and fat content from deep-frying can significantly increase your overall calorie intake and may contribute to weight gain if consumed frequently.

Making fish soup at home is generally better for your health. You can control all ingredients, such as the amount of salt, the type of oil, and the portion size, ensuring a more nutritious meal.