Most people associate a trip to the local chippy with a heavy, guilt-inducing meal, but that doesn't have to be the case. While deep-fried fish and chips are a classic, many shops now offer alternatives that significantly improve the nutritional profile of your meal without sacrificing taste. The key is to look for different cooking methods and smart side dish substitutions.
The Healthiest Main Course Options
When it comes to the main event, the cooking method is the most important factor in determining how healthy your choice is. Battering and deep-frying add a substantial amount of fat and calories, while other methods preserve the fish's natural nutritional value.
Opt for Grilled or Baked Fish
If available, grilled or baked fish is the absolute best choice. This cooking method uses minimal oil, retaining the fish's beneficial nutrients like omega-3 fatty acids without the excess fat. Ask for a lemon wedge instead of tartar sauce to add flavour without the high fat content. Some chippies offer this option, and if they don't, it’s worth asking if they can accommodate you. It is a simple switch that can dramatically reduce the calorie and fat count of your meal.
Choose Breadcrumbs Over Batter
If grilled fish isn't an option, a fish fillet coated in breadcrumbs is the next best choice. Breadcrumbs absorb less fat during the frying process compared to the thick, porous batter. You can also choose to leave some of the coating behind, further reducing your fat intake. This is an excellent compromise that still provides that satisfying crispiness without as much of the unhealthy saturated fat.
Select a Shish Kebab
While not a traditional fish and chip shop item, many chippies also offer kebabs. A shish kebab, which consists of grilled skewers of meat or fish with a salad and pitta bread, is a far healthier choice than the typically fat-laden doner kebab. The grilling process and inclusion of fresh vegetables and bread make for a more balanced, nutrient-dense meal.
Healthier Side Dishes and Sauces
Sides can add as many, if not more, calories than the main course. Making mindful choices here is crucial for a healthier chippy meal.
Mushy Peas and Baked Beans
Mushy peas and baked beans are classic chippy accompaniments and provide fibre, helping you feel full. While canned beans can be high in sugar and salt, they are still a much better option than a large portion of fried chips. Ask for your portion without added salt if possible.
Smart Chip Strategies
If you can't resist the chips, there are ways to make them healthier. Thicker-cut chips absorb less oil than their thinner counterparts. Sharing a portion or simply having a smaller serving size are excellent ways to reduce the overall calorie count. Ask for no salt, or add it yourself sparingly. Avoid having chips triple-cooked, as this significantly increases the fat absorption.
The Best Sauce and Condiment Choices
- Lemon: A squeeze of fresh lemon is the best low-calorie, sodium-free flavour enhancer for fish.
- Vinegar: Malt vinegar is a low-calorie condiment that adds flavour without much nutritional cost.
- Curry Sauce: While a large portion is high in calories, a small amount is still better than a creamy, mayonnaise-based sauce like tartar sauce.
- Avoid: High-calorie sauces like mayonnaise, gravy, and tartar sauce are significant sources of fat and calories.
Comparison of Chippy Meal Options
| Meal Option | Main Cooking Method | Nutritional Profile | Considerations |
|---|---|---|---|
| Grilled Fish & Salad | Grilled | High protein, high omega-3s, low fat, high vitamins from salad. | Excellent for weight loss and heart health. May not be on every menu. |
| Breadcrumbed Fish & Mushy Peas | Fried (Less oil absorption) | Good protein, some omega-3s, lower fat than battered, high fibre. | Satisfying and crispier than grilled, but still contains more fat than grilled fish. |
| Traditional Battered Fish & Chips | Deep-fried | High in calories, high in saturated fat. | Best consumed as an occasional treat. Portion sizes are often very large. |
| Shish Kebab | Grilled | High protein, includes salad (vegetables). | A good, filling alternative if the chippy offers a grill. Avoid creamy sauces. |
Conclusion
It is entirely possible to enjoy a takeaway from a chippy without completely derailing your healthy eating goals. The single healthiest thing to eat in a chippy is a grilled fish fillet, especially when paired with a side of mushy peas or a salad instead of chips. By prioritising grilled options, choosing sides wisely, and being mindful of portion sizes, you can indulge in a chippy dinner that is both delicious and more nutritious.
Tip: For an even healthier twist, some shops offer sweet potato fries, which are rich in antioxidants and fibre. While still fried, they offer more nutritional benefits than standard potato chips.
Food Standards Agency Healthier Catering Tips is a great resource for understanding how these businesses can improve their nutritional offerings.
Frequently Asked Questions
Q: Is battered fish or breaded fish healthier? A: Breaded fish is healthier than battered fish because breadcrumbs absorb less oil during frying, resulting in a lower fat and calorie count.
Q: Are mushy peas or baked beans healthier? A: Both are relatively healthy side options. Mushy peas typically have fewer additives, while baked beans can be high in salt and sugar. Both offer fibre, making them better than chips.
Q: Can I still have chips and eat healthily? A: Yes, in moderation. Choose thicker-cut chips as they absorb less fat. Ask for a smaller portion or share, and add your own salt sparingly to control your intake.
Q: How can I reduce the calories in my chippy order? A: Opt for grilled or breadcrumbed fish over battered, choose mushy peas or a salad as a side, and avoid creamy, high-fat sauces like mayonnaise and tartar sauce.
Q: What is a shish kebab? A: A shish kebab is a healthier alternative to a doner kebab, featuring grilled chunks of meat or fish on a skewer, often served with salad and pitta bread.
Q: What cooking oil is used in a chippy? A: Many chippies use liquid oils like sunflower or rapeseed, which are lower in saturated fat than solid oils. However, the final fat content is heavily influenced by the frying temperature and technique.
Q: Why do thick chips absorb less fat? A: Thick-cut chips have a smaller surface area to volume ratio compared to thin chips, which means they absorb less oil during the frying process.
What to Eat in a Chippy: Healthiest Options in Summary
- Prioritise: Choose grilled fish over battered fish whenever possible.
- Compromise: If no grilled option exists, choose fish with a light breadcrumb coating.
- Select Smart Sides: Opt for mushy peas, baked beans, or a salad over a large portion of chips.
- Mindful Chips: If having chips, choose thick-cut, ask for a smaller portion, and control your own salt.
- Sauce Control: Use lemon or vinegar instead of high-calorie, creamy sauces.
- Portion Size: Be mindful of large portion sizes and share if necessary.
