Is fish and chips ok once a week?

November 14, 2025 •

3 min read

According to NHS guidelines, a healthy diet should include at least two portions of fish per week, but how does the deep-fried classic measure up? The question, "Is fish and chips ok once a week?" is a common one for takeaway enthusiasts, balancing the health benefits of fish against the high-fat cooking method.

Quick Summary

This article explores the nutritional profile of fish and chips, weighing the benefits of its high-protein, omega-3-rich fish against the drawbacks of deep-frying. It details the impacts of regular consumption and provides practical tips for making this weekly treat a more balanced and healthier choice.

Key Points

Moderation is key: Eating fish and chips once a week is generally fine as part of an overall balanced diet, not as a daily or frequent habit.
Mind the cooking method: The primary health issue is deep-frying; opting for healthier methods like baking, grilling, or air-frying at home vastly improves the meal's nutritional profile.
Savour the fish: Fish provides high-quality protein and beneficial omega-3 fatty acids, but these benefits are counteracted by excessive frying.
Be smart about sides: Add nutritious sides like mushy peas or a fresh salad to increase fibre and vitamins while balancing the meal.
Control portion sizes: Reducing your portion size, ordering a smaller option, or sharing can significantly cut down on calories and fat.

The Health Benefits of the 'Fish' in Fish and Chips

Fish provides high-quality protein and is a good source of vitamins like B12 and D, and minerals such as iodine and phosphorus. Fatty fish commonly used in fish and chips, like cod and haddock, contain beneficial omega-3 fatty acids, EPA and DHA, important for brain function and reducing inflammation. Health organizations recommend eating fish regularly for these benefits.

The Impact of Deep-Frying: Calories and Harmful Compounds

Deep-frying significantly increases the calorie and fat content of food as it absorbs oil. Fried chips can have considerably more calories than baked potatoes. Reusing cooking oil at high temperatures can create harmful substances like trans fats, which negatively impact cholesterol levels and increase heart disease risk, and acrylamide, a potential carcinogen formed in starchy foods cooked at high heat.

Short-Term and Long-Term Health Effects

Frequent consumption of deep-fried foods is linked to various health issues. Short-term effects can include indigestion, bloating, and stomach pain. Long-term effects include weight gain due to high calorie density, increased risk of heart disease, stroke, and type 2 diabetes. Some studies even suggest a link between eating fried fish weekly and a higher risk of heart failure. Fried foods can also contribute to chronic inflammation.

How to Enjoy Fish and Chips Healthily

Enjoying fish and chips once a week can be part of a healthy diet with some adjustments to reduce the negative effects of frying.

Practical adjustments for your takeaway:

Reduce salt intake by adding it yourself.
Increase fiber with sides like mushy peas or baked beans.
Control calories and fat by choosing smaller portions or sharing.
Eat less of the oily batter to cut down on fat.

Making a healthier version at home:

Baking or air-frying fish with a light breadcrumb coating and oven-baked chips drastically reduces oil use.
Grilling fish is a nutritious alternative to frying.
Pair with healthier homemade sides like a Greek yoghurt-based dip or a fresh salad instead of store-bought tartar sauce.

Comparison Table: Traditional vs. Healthy Fish and Chips


Feature	Traditional Deep-Fried	Healthy Oven-Baked/Grilled
Cooking Method	Submerged in hot oil	Baked, grilled, or air-fried with minimal oil
Fat Content	Very high, including trans fats from re-used oil	Significantly lower; uses healthier fats like olive oil
Calories	High calorie density	Reduced calorie intake
Harmful Compounds	Potential for acrylamide and trans fats	Negligible amounts formed at lower cooking temperatures
Side Dishes	Often served with high-salt additions	Best paired with fresh salad or mushy peas for fibre

Conclusion: Finding the Right Balance

Having fish and chips once a week can fit into a healthy lifestyle if consumed in moderation as part of a balanced diet. While fish offers excellent nutritional benefits like protein and omega-3s, deep-frying can counteract these advantages. To enjoy this meal healthily, consider baking, grilling, or air-frying at home to reduce fat and calories. Making conscious choices about portion sizes, cooking methods, and side dishes allows you to enjoy this classic meal while supporting your health goals.

Here is a fantastic, simple recipe for a healthier, lighter version of fish and chips to try at home.

Frequently Asked Questions

Some sources suggest that, on average, a traditional fish and chips supper may have fewer calories and less fat than certain other takeaways, such as pizzas or kebabs. However, this depends heavily on preparation, portion size, and the specific oils used.

Regular consumption of fried food is associated with increased risks of heart disease, stroke, weight gain, type 2 diabetes, and inflammation.

To make a takeaway healthier, you can ask for less salt, eat it with mushy peas, and consider removing some of the oily batter. Choosing a smaller portion size is also effective.

Omega-3s, specifically EPA and DHA found in fish, support heart health by lowering blood pressure and reducing triglycerides. They also aid in brain function and can help reduce inflammation.

Yes, it can. Oily fish like salmon or mackerel offer higher levels of omega-3 fatty acids compared to leaner white fish like cod or haddock. However, the frying process can still negate many of these benefits.

You can use an oven, air fryer, or grill for healthier alternatives. Baking the fish with a breadcrumb coating and oven-roasting chips with minimal oil significantly reduces fat intake.

When cooking oil is repeatedly heated, its chemical structure can change, producing harmful compounds like trans fats. Restaurants often reuse oils, which increases these health risks compared to preparing the food at home.