What Is the Healthiest Thing to Eat from a Fish and Chip Shop? Your Guide to Smart Takeaways

October 5, 2025 •

4 min read

A typical battered fish and chips meal can contain upwards of 765 calories and over 40 grams of fat, highlighting the need for mindful choices. But a trip to the chippy doesn't have to derail your health goals; the key is knowing what is the healthiest thing to eat from a fish and chip shop.

Quick Summary

This article explores the best choices for a healthier meal from a fish and chip shop, focusing on grilled or steamed fish as superior alternatives to battered options. It provides strategies for managing portions, swapping fatty sauces for lighter condiments, and choosing nutritious sides like mushy peas to create a more balanced takeaway meal. The guide also details which items to avoid and how simple requests can significantly reduce calorie and fat intake.

Key Points

Opt for Grilled Fish: Choose grilled, steamed, or baked fish instead of battered and deep-fried fish to significantly reduce fat and calories.
Choose Healthier Sides: Select sides like mushy peas or baked beans for a boost of fiber and vitamins, or opt for a side salad if available.
Mind Your Chips: Thicker-cut chips absorb less oil; consider a smaller portion or share to reduce calorie intake.
Avoid Creamy Sauces and Pies: Skip high-fat, high-sodium condiments like tartare sauce and unhealthy menu items such as pies and jumbo sausages.
Reduce Salt: Ask for your meal with no added salt and add a controlled amount yourself. Use lemon juice for flavor instead.
Consider Other Seafood Options: Explore alternatives like grilled prawns or steamed seafood if the shop offers them for a lean, protein-packed meal.

Your Guide to Healthier Fish and Chip Shop Choices

For many, a visit to the local fish and chip shop is a cherished treat, but it doesn't always align with a healthy lifestyle. The good news is that with a few informed choices, you can enjoy a delicious chippy tea without the heavy calorie and fat load. The simplest and most effective change you can make is to choose grilled fish over battered, deep-fried fish. Grilling significantly reduces the unhealthy fat and calorie content while preserving the fish's natural omega-3 fatty acids, which are essential for heart and brain health. The following sections break down how to build a healthier, more balanced meal from your local takeaway.

The Healthiest Main: Grilled Fish

When it comes to the main event, the cooking method makes all the difference. Battered and deep-fried fish, while a classic, soaks up a considerable amount of oil. The batter itself adds unnecessary carbohydrates and calories. A simple grilled fillet, on the other hand, provides high-quality protein and nutrients without the added fat. Lean white fish like cod or haddock are excellent choices, as they are naturally low in fat. Oily fish like mackerel or salmon offer even more heart-healthy omega-3s if your shop offers them. Simply ask for your fish to be grilled with a little lemon and herbs rather than battered and fried.

Choosing Smarter Sides

Chips, or fries, are a staple, but they don't have to be the unhealthiest part of your meal. The way chips are prepared and served dramatically impacts their nutritional profile. Thicker-cut chips absorb less oil during frying than thin ones, making them a slightly better option. You can also opt for a smaller portion or, even better, share them. To boost your vegetable intake, a classic side like mushy peas is an excellent choice. Mushy peas are a good source of fiber and vitamins, offering a filling, nutritious contrast to the fried elements. Baked beans are another solid choice, providing protein and fiber with less fat than a large portion of chips. Some forward-thinking chippies might even offer a side salad, which provides vitamins and minerals to round out your meal.

What to Avoid on the Menu

Just as important as knowing what to order is knowing what to skip. Beyond the obvious heavily battered items, other menu choices can add significant calories and saturated fat to your meal. Pies, jumbo sausages, and heavily fried starters like spring rolls are often the unhealthiest options available. Creamy, high-calorie sauces and condiments like mayonnaise and certain curries can also push the total fat and calorie count much higher. Opting for less, or no, salt is also a good practice, as excess sodium can contribute to high blood pressure.

Healthier vs. Traditional Fish and Chips


Feature	Healthier Meal Option	Traditional Meal Option
Main	Grilled Cod or Haddock	Battered, Deep-Fried Cod or Haddock
Side	Small portion of thicker chips + Mushy Peas or Salad	Large portion of thin-cut chips
Condiments	Lemon juice, maybe a dash of apple cider vinegar	Tartare sauce, lots of salt, high-sugar sauces
Fat Content	Significantly lower, includes healthy omega-3s	High, includes high levels of saturated fat
Nutrient Density	High in protein, vitamins, minerals; includes fiber from sides	High in calories and fat, lower nutrient density
Cooking Method	Grilled (no oil)	Deep-fried (in oil)

Making Smart Modifications

Even if your chippy doesn't explicitly list grilled fish on the menu, it's worth asking. Many establishments are accommodating to requests for healthier preparations. Beyond switching to grilled fish, here are some actionable tips:

Portion Control: Request a smaller portion of fish and chips, or share a regular portion with a friend.
Shake Off the Fat: After receiving your chips, gently shake them in the bag to drain off excess oil.
Reduce Salt: Ask for no added salt and sprinkle a small amount on yourself if needed. Consider lemon juice as a flavorful, salt-free alternative.
Try Different Seafood: Some shops offer non-battered seafood like grilled prawns or steamed dishes. These are excellent, protein-rich options.
Mindful Eating: Savor your takeaway meal slowly. This helps with digestion and allows your body to register fullness more effectively, preventing overeating.

Conclusion

Eating healthily doesn't mean you have to give up your favorite takeaways entirely. By making simple, informed decisions, such as opting for grilled fish over battered and deep-fried versions and choosing fiber-rich sides like mushy peas, you can significantly improve the nutritional value of your meal. Knowing what to order and what to avoid is the first step toward enjoying a more balanced and satisfying takeaway experience. For those looking for further guidance on balanced meals, authoritative sources like the NHS provide valuable resources on healthy eating habits.

Frequently Asked Questions

Breaded fish is generally healthier than battered fish because it absorbs less oil during the frying process. However, the healthiest option remains grilled or baked fish.

Yes, mushy peas are a healthy side dish. They are a good source of fiber, vitamins, and minerals, making them a nutritious alternative to a large portion of chips.

The best way to reduce salt is to ask for your meal with no added salt. You can then add a minimal amount yourself or use a squeeze of fresh lemon juice for flavor instead.

Yes, you can still have chips, but choose a smaller portion or share with someone. Opting for thicker-cut chips is also better, as they absorb less fat during cooking.

Some modern fish and chip shops offer vegan options like battered banana blossom, but for the healthiest choice, inquire about sides like a large side salad or baked beans.

Many sauces and condiments, such as tartare sauce, are high in fat, saturated fat, and calories. They can negate the benefits of choosing a healthier main course.

Grilled fish is lower in calories and saturated fat than fried fish. It also retains more essential nutrients like omega-3 fatty acids because it requires little to no oil to cook.