What's the Healthiest Thing to Get from a Chip Shop?

A 2019 study found that a typical serving of battered fish and chips can contain over 800 calories, making it one of the most calorie-dense takeaways available. But does that mean you have to avoid the chippy altogether? This guide explores what's the healthiest thing to get from a chip shop to help you enjoy a takeaway guilt-free.

Quick Summary

This article breaks down the healthiest options available at a typical chip shop, emphasizing alternatives to deep-fried items. It compares the nutritional benefits of grilled versus battered fish, highlights lower-calorie sides, and offers practical tips for making your takeaway meal a more balanced choice without sacrificing flavor.

Key Points

• Choose Grilled or Steamed Fish: The single most effective way to reduce fat and calories is by choosing grilled or steamed fish over deep-fried battered versions, which significantly increases the fat content.

• Opt for Thicker Chips and Smaller Portions: Thicker-cut chips absorb less oil during cooking, and choosing a smaller or shared portion helps manage calorie intake.

• Load Up on Healthy Sides: Ditch the deep-fried extras and go for nutritious sides like mushy peas or baked beans, which are rich in fibre and protein and low in fat.

• Consider Crumbed Fish for a Lighter Crunch: If you prefer a crispy texture, fish coated in breadcrumbs is a healthier alternative to traditional batter as it absorbs less cooking oil.

• Control Your Salt and Sauces: Ask for less salt to be added during preparation and be mindful of high-calorie, high-fat sauces like tartar sauce. A simple splash of malt vinegar is a low-calorie choice.

For many, a trip to the chip shop is a cherished tradition, but with increasing health-consciousness, it's natural to question the nutritional impact of deep-fried fare. While traditional fish and chips are famously high in fat and calories, modern chip shops often offer a wider variety of options. Making smarter, healthier choices means looking beyond the batter and focusing on preparation methods and healthier side dishes.

The Smartest Choice: Grilled or Steamed Fish

The most significant nutritional improvement you can make at a chip shop is to opt for grilled, baked, or steamed fish instead of the traditional battered and deep-fried variety. A 100g serving of grilled fish contains significantly fewer calories and less fat than its battered counterpart, while retaining all the protein and beneficial omega-3 fatty acids.

• Grilled Fish: This option involves cooking the fish fillet over direct heat with minimal oil. It delivers a clean, fresh taste and preserves the fish's nutritional value, including healthy omega-3s, protein, and vitamins D and B12.
• Steamed Fish: Another excellent low-fat option, steaming cooks the fish gently using moist heat, retaining its delicate flavour and nutrients without adding any extra fat.
• Crumbed Fish: For those who crave a little crunch, asking for a fish fillet coated in breadcrumbs rather than thick batter is a good compromise. It still contains some oil but typically absorbs less fat during cooking than a thick batter.

Side Dishes That Won't Undo Your Hard Work

Chips are a chip shop staple, but they don't have to be the unhealthiest part of your meal. How you order and what you pair them with can make a big difference.

The Chips: Size and Preparation Matter

• Thicker-Cut Chips: Where possible, choose thicker-cut chips over thin fries, as they absorb less fat during frying.
• Smaller Portion: Simply opting for a smaller portion or sharing a regular-sized one can significantly cut down on calories.
• Go Light on the Salt: Excessive salt intake is a major health concern. Ask for your chips without salt and add a small amount yourself if necessary.

Healthy Side Dishes

While fried sides like onion rings or battered sausage are best avoided, many chip shops offer healthier alternatives.

• Mushy Peas: This traditional side is a great source of protein, fibre, and vitamins. A portion of mushy peas is surprisingly low in fat and calories.
• Baked Beans: Rich in protein and fibre, baked beans are another excellent, hearty side that provides nutritional value without the added fat of frying.
• Salad: Some modern chip shops and takeaways offer a simple side salad. This is an ideal way to add fresh vegetables and fibre to your meal.

Nutritional Comparison: Grilled vs. Battered Fish Meal

To put these choices into perspective, here's a comparison of a typical grilled fish meal versus a traditional battered one, based on standard nutritional data.

Item	Calories	Fat (g)	Protein (g)	Comments
Battered Cod (Medium)	444	27.8	22.5	Heavy batter significantly increases fat and calories.
Grilled Cod (100g)	109	1.18	22.6	Low fat, high protein, and retains nutrients.
Average Portion of Chips	510	22.9	7.9	Absorbs cooking oil, adding significant calories and fat.
Portion of Mushy Peas	99	0.57	6.8	High in fibre and protein, very low fat.
TOTAL: Battered Meal	~954	~50.7	~30.4	High in saturated fat and calories.
TOTAL: Grilled Meal	~718	~24.6	~29.4	Significantly lower in fat, with comparable protein and improved overall nutrition.

Making the Best Choices

When at the chip shop, it's all about making informed decisions. The healthiest option will always be a dish that prioritises natural ingredients and avoids deep-frying. If you are ordering a full meal, pairing a healthier main like grilled fish with a nutrient-rich side like mushy peas will dramatically improve its nutritional profile.

It’s also crucial to consider what goes on top. Sauces like tartar sauce can be high in calories and fat. Opting for a dash of malt vinegar or a healthier alternative can help keep your meal light.

Conclusion: A Healthier Chippy Is Possible

While a deep-fried takeaway is an indulgent treat, you don't have to miss out if you're trying to eat healthier. By consciously choosing grilled or crumbed fish over battered, opting for a smaller portion of thicker chips, and pairing your meal with nutritious sides like mushy peas, you can enjoy a chip shop meal without the guilt. It proves that with a few simple swaps, this classic British meal can be part of a balanced diet, enjoyed in moderation.

For more detailed nutritional information and guidance on healthy takeaways, you can consult reliable sources such as the NHS website.

Practical Steps for Healthier Chip Shop Visits

1. Request grilled or baked fish instead of the battered option.
2. Ask for fish coated in breadcrumbs if grilling isn’t an option.
3. Choose a smaller portion or share your chips.
4. Opt for thicker-cut chips, as they absorb less fat.
5. Add mushy peas or baked beans to increase your fibre and vitamin intake.
6. Go easy on high-fat sauces like mayonnaise or tartar sauce.
7. Ask for no added salt and season lightly yourself.

---

Frequently Asked Questions

Is fish and chips healthier than other takeaways?

Yes, fish and chips can be healthier than some other takeaway options like pizza or kebabs, especially when ordered mindfully. When you choose grilled fish and go easy on the chips, it offers a good source of protein and omega-3s.

What's the best way to get healthier chips?

For healthier chips, ask for a smaller portion of thicker-cut chips. Thick chips absorb less oil during frying than thin ones. You can also blot off any excess oil with a napkin before eating to reduce fat intake.

Are mushy peas a healthy chip shop side?

Yes, mushy peas are a very healthy side. They are high in protein, dietary fibre, and vitamins, with a very low-fat content, making them an excellent choice to balance your meal.

What kind of fish should I choose for a healthier option?

The type of fish itself is less important than the cooking method. Options like cod, haddock, or plaice are all good lean protein sources. The key is to choose grilled, steamed, or baked over battered and deep-fried.

How can I reduce the calorie count of my chip shop meal?

To reduce calories, swap battered fish for grilled, choose a smaller portion of chips, and opt for low-fat sides like mushy peas or beans. Limiting high-fat sauces and excess salt will also help significantly.

Is it possible to have a gluten-free option at a chip shop?

Some modern chip shops and takeaways now offer gluten-free batter or grilled fish options. It's always best to call ahead and ask about their preparation methods and whether they have separate fryers to avoid cross-contamination.

How do sauces affect the healthiness of my meal?

High-fat sauces like tartar or mayonnaise can add a significant amount of extra calories and fat to your meal. Opting for a sprinkle of malt vinegar or a simple squeeze of lemon is a much healthier choice.