Are Salmon and Chips Healthy? A Look at the Classic Meal

December 25, 2025 •

3 min read

According to the British Heart Foundation, traditional fish and chips is a favorite national dish, but its deep-fried nature makes it high in fat and calories. So, are salmon and chips healthy? The answer is nuanced and depends largely on how the meal is prepared.

Quick Summary

The healthiness of salmon and chips depends on preparation. While salmon is rich in omega-3s, traditional deep-fried chips are high in unhealthy fats. Healthier cooking is key.

Key Points

Salmon is a Superfood: It is rich in omega-3s, high-quality protein, and numerous vitamins and minerals beneficial for heart and brain health.
Deep-fried Chips are Unhealthy: Traditional frying adds excessive calories and unhealthy trans fats, negating the meal's health potential.
Preparation is Key: The difference between a healthy and unhealthy meal is the cooking method used for the chips. Baking or air-frying are much healthier alternatives.
Healthier Alternatives Exist: Using ingredients like sweet potatoes for chips and making homemade yogurt-based sauces can drastically improve the meal's nutritional profile.
Enjoy Guilt-Free: By modifying the cooking process, you can enjoy a delicious and satisfying salmon and chips meal that is genuinely good for your body.
Choose Your Salmon: Both wild and farmed salmon are nutritious, but wild may be leaner while farmed can have a higher fat content.

The Health Profile of Salmon

Salmon is widely celebrated as a nutritional powerhouse. This oily fish is packed with essential nutrients that contribute significantly to overall health.

Rich in Omega-3 Fatty Acids

One of the most notable benefits of salmon is its high content of omega-3 fatty acids, particularly EPA and DHA. These are considered 'good' fats that are essential for the body but cannot be produced internally. Omega-3s are renowned for their anti-inflammatory properties and their role in supporting heart and brain health.

High-Quality Protein

Salmon is an excellent source of high-quality complete protein, providing all the essential amino acids needed for muscle growth, tissue repair, and bone health.

Essential Vitamins and Minerals

This fish is loaded with vital vitamins and minerals, including:

Vitamin D: Crucial for calcium absorption and strong bones.
B Vitamins: Essential for energy production and brain function.
Potassium: Helps regulate blood pressure.
Selenium: An antioxidant that supports thyroid function and protects against oxidative damage.

The Problem with Traditional Chips

While salmon brings a wealth of health benefits, the 'chips' component of the traditional dish is where the health issues arise. Chips typically refer to potatoes that are deep-fried in oil, a process that significantly increases their calorie and fat content.

High in Calories and Unhealthy Fats

When food is submerged in hot oil, it absorbs a substantial amount of fat, drastically increasing its caloric density. The oils used for deep-frying, especially if reused, can form harmful trans fats, which are linked to an increased risk of heart disease by raising 'bad' LDL cholesterol and damaging artery walls.

Risk of Chronic Diseases

Frequent consumption of deep-fried foods has been associated with a higher risk of developing chronic diseases such as type 2 diabetes and obesity. The combination of high fat, high calories, and low fiber content creates an unhealthy nutritional profile.

A Healthier Approach: Baking and Air-Frying

The solution to making salmon and chips healthy lies in the preparation method. Baking or air-frying the chips provides a crispy texture with a fraction of the fat and calories of traditional deep-frying.

Comparison Table: Traditional vs. Healthy Salmon and Chips


Feature	Traditional Deep-Fried Meal	Healthier Baked or Air-Fried Meal
Cooking Method	Deep-frying in oil	Baking or air-frying with minimal oil
Fat Content	Very high, including trans fats from heated oil	Significantly lower, from minimal healthy oil
Calorie Count	High due to fat absorption	Lower and more controlled
Nutrient Preservation	Heat can degrade some nutrients	Higher nutrient retention from gentler cooking
Health Impact	Associated with risks of heart disease, obesity	Promotes heart health, brain function, and balanced nutrition
Fiber Source	Low fiber content	Can be increased by using sweet potatoes

Tips for a Healthier Take

Choose your chips wisely: Opt for sweet potatoes or root vegetables for added fiber and nutrients.
Use healthy cooking methods: Bake your potato wedges or use an air-fryer for a crispy finish with less oil.
Go wild: If possible, choose wild salmon, as it is often leaner than its farmed counterpart, though both are nutritious.
Add some greens: Serve your meal with a side of mushy peas, a side salad, or steamed vegetables to increase your fiber and vitamin intake.
Make a healthy sauce: Replace high-fat tartar sauce with a Greek yogurt-based alternative, flavored with herbs and lemon juice.

Conclusion

In conclusion, while the salmon itself is an incredibly healthy food, a classic deep-fried 'salmon and chips' meal is not. The deep-frying process introduces excessive and unhealthy fats that undermine the nutritional benefits of the fish. By simply changing the way the 'chips' are prepared, you can transform this comfort food into a genuinely wholesome and delicious meal. Substituting fried potatoes for baked or air-fried versions, or even healthy alternatives like sweet potatoes, allows you to enjoy all the goodness salmon has to offer without the associated health risks of deep-frying.

Frequently Asked Questions

Deep-fried food is unhealthy because the frying process causes it to absorb a significant amount of oil, drastically increasing its fat and calorie content. When oils are heated repeatedly, they can form unhealthy trans fats, which contribute to heart disease and other chronic conditions.

Yes, consuming fried foods occasionally is generally acceptable as part of a balanced diet. The main health concerns arise from regular, habitual consumption. Moderation is key.

Baked chips are an excellent healthy alternative. They can achieve a similar crispy texture with much less oil and therefore fewer calories and unhealthy fats. Air-frying is another great option.

Salmon is rich in omega-3 fatty acids, which benefit heart and brain health. It's also an excellent source of high-quality protein, vitamin D, and various minerals that support overall well-being.

A healthier version of tartar sauce can be made by substituting the mayonnaise base with Greek yogurt. Add chopped herbs like dill and chives, lemon juice, and capers for a tangy and flavorful sauce with less fat.

Both wild and farmed salmon are nutritious. Wild salmon is generally leaner, while farmed salmon may have higher fat content (which can mean more omega-3s, but also more total fat). Both are low in mercury. Ultimately, the health benefits outweigh any minor differences, and the best choice is a matter of personal preference and availability.

The cooking method can affect nutrient retention. Overcooking can lead to nutrient loss. Gently cooking salmon through baking, grilling, or pan-searing helps preserve its healthy omega-3 fatty acids and other nutrients better than deep-frying.