This fish and vegetable soup is light, healthy, and bursting with color. Tender white fish, crisp-tender vegetables, and delicate glass noodles swim in a clear broth finished with fresh basil and parsley. At just 265 calories per generous serving, it's the perfect meal when you want something nourishing but not heavy.
A Rainbow of Nutrients
What makes this soup special is the balance of textures and colors. The silky glass noodles, the tender fish, and the still-crisp vegetables create interest in every spoonful. Orange carrots, red capsicum, and green beans make this soup as beautiful as it is nutritious.
The vegetables are cooked just until crisp-tender—they should still have some bite. This isn't just about texture; vegetables retain more nutrients when they're not overcooked. The brief cooking time preserves vitamins that would otherwise break down.
Understanding Glass Noodles
Glass noodles (also called cellophane noodles, bean thread noodles, or vermicelli) are a staple in many Asian cuisines. Made from mung bean starch, they have several advantages:
- Naturally gluten-free: Safe for celiac and gluten-sensitive diners
- Low in calories: The noodles themselves are almost pure starch with minimal calories
- Absorb flavors: Their neutral taste means they soak up the broth's flavor
- Pleasant texture: Slightly chewy and slippery in a satisfying way
Don't confuse glass noodles with rice vermicelli, which looks similar but is made from rice flour. Glass noodles become translucent when cooked (hence "glass"), while rice noodles stay white.
The Art of Quick Cooking
This soup comes together in just 25 minutes, but timing is everything. Here's the sequence:
- Start the stock: Get it boiling first so everything else can go straight in
- Prep while boiling: Cut vegetables while waiting for stock to boil
- Soak noodles: Start them while vegetables cook—they'll be ready together
- Add fish last: It only needs 2 minutes and overcooks easily
- Herbs off heat: Stir them in after removing from stove
Choosing Your Fish
Any mild white fish works here. Good options include:
- Ling: Affordable with firm texture that holds up well
- Snapper: Sweet, delicate flavor
- Barramundi: Rich and buttery
- Cod: Classic choice with mild flavor
- Halibut: Premium option with meaty texture
Cut the fish into 2cm cubes so they cook evenly. Larger pieces take longer and may result in some being overcooked while others are still raw.
Fresh Herbs Make the Difference
The combination of basil and parsley might seem unusual, but it works beautifully. Basil brings sweetness and a subtle anise note, while parsley adds freshness and a pleasant grassy quality. Together, they lift the entire soup.
Use the tender leaves only, not the stems. Shred the basil rather than chopping it—this releases more aroma. The herbs go in at the very end, off the heat, so they stay vibrant and fresh.
Tips for Success
- Cut vegetables uniformly: Similar-sized pieces cook at the same rate
- Don't overcook anything: Vegetables should be crisp-tender, fish should just flake
- Soak, don't boil noodles: Boiling makes glass noodles mushy
- Cut noodles before serving: They're easier to eat in shorter lengths
- Serve immediately: This soup is best fresh—noodles absorb liquid as it sits
Making It Your Own
Add protein: Include prawns for extra seafood, or use chicken instead of fish.
More vegetables: Add bok choy, spinach, snow peas, or mushrooms.
Asian flavors: Add a splash of soy sauce, fish sauce, or a drizzle of sesame oil.
Spice it up: Fresh chili slices or a drizzle of chili oil add pleasant heat.
Fish and Vegetable Soup with Glass Noodles
Light, healthy, and colorful. Tender fish, crisp vegetables, and silky noodles in an herb-infused broth. Only 265 calories per serving.
Nutrition per serving
Ingredients
Instructions
- Prepare vegetables. Cut the carrot and capsicum into thin 3cm-long strips. Cut the green beans into 3cm lengths. Trim the green shallots and slice diagonally.
- Cook vegetables. Bring the stock to the boil in a medium saucepan over high heat. Reduce heat to medium and add the carrot, capsicum, and beans. Cook, covered, for 2 minutes until just starting to soften but still crisp.
- Prepare noodles. Meanwhile, place the glass noodles in a heatproof bowl and cover with boiling water. Set aside for 2 minutes or until soft and translucent. Drain well and use kitchen scissors to cut into 4cm lengths. Divide among serving bowls.
- Add fish. Add the green shallots and fish cubes to the soup. Cook, covered, for 2 minutes or until the fish is just cooked through and flakes easily when tested with a fork.
- Finish and serve. Remove from heat. Stir in the shredded basil and chopped parsley. Taste and season with salt and pepper. Ladle the soup over the noodles in each bowl. Serve immediately.
Recipe Notes
- Fish alternatives: Snapper, cod, barramundi, or halibut all work well.
- Add protein: Include prawns or use chicken breast strips instead of fish.
- More greens: Add bok choy, spinach, or snow peas.
- Storage: Best eaten fresh. Soup (without noodles) keeps refrigerated for 1 day.
Frequently Asked Questions
What are glass noodles made from?
Glass noodles, also called cellophane or bean thread noodles, are made from mung bean starch. They're naturally gluten-free, virtually calorie-free, and become translucent when cooked—hence the name. They have a pleasantly slippery, chewy texture that absorbs the flavors of whatever broth they're served in.
How do I cook glass noodles properly?
Glass noodles only need to be soaked in boiling water, not boiled. Place them in a heatproof bowl, cover with boiling water, and let stand for 2-3 minutes until soft and translucent. Drain immediately—oversoaking makes them mushy. Use scissors to cut them to manageable lengths before serving.
Can I make this soup with other proteins?
Absolutely! This light broth works well with prawns (add them with the fish), chicken breast cut into thin strips, or tofu for a vegetarian version. The cooking time remains about the same—just until the protein is cooked through. You could also use a combination of seafood.
Why add the herbs at the very end?
Fresh herbs like basil and parsley lose their vibrant color and delicate flavor when cooked for too long. Adding them off the heat at the very end preserves their fresh, bright taste and keeps the soup looking beautiful. They'll wilt slightly from the residual heat but won't become dull.
How do I keep the vegetables crisp-tender?
The key is cutting vegetables uniformly and cooking them briefly. Two minutes of covered cooking in boiling stock is enough to soften them slightly while retaining crunch. Don't overcook—vegetables should have some bite. Adding fish and continuing to cook briefly allows everything to finish together without the vegetables becoming mushy.
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