What is the Healthiest Thing You Can Get from a Chip Shop? A Guide to Smarter Takeaway Choices

A single portion of traditional fish and chips can contain over 1,000 calories and high levels of saturated fat. While a treat is perfectly acceptable, those seeking to make a more mindful choice at the chippy might ask: what is the healthiest thing you can get from a chip shop? The answer lies in making smart swaps and considering preparation methods.

Quick Summary

Grilled fish and mushy peas stand out as the most nutritious choices at a typical chip shop. By choosing non-fried main courses, controlling portion sizes, and opting for high-fiber sides, you can significantly reduce the calorie and fat content of your meal.

Key Points

• Opt for Grilled Fish: This is the single most effective way to reduce fat and calories, as grilling avoids the excess oil absorbed by deep-frying.

• Choose Healthier Sides: Swap traditional chips for high-fibre mushy peas or baked beans to boost nutrients and decrease fat.

• Ask for Less Salt: Take control of your sodium intake by requesting your meal with no added salt.

• Be Mindful of Condiments: Avoid high-fat sauces like tartare sauce and mayonnaise, opting for lemon juice or vinegar instead.

• Practice Portion Control: Choose a smaller portion of chips or share with someone to automatically reduce your calorie intake.

• Consider Breadcrumbs: If grilling isn't available, ask for fish coated in breadcrumbs, as they absorb less oil than batter.

For many, a trip to the local chip shop is a cherished tradition, a comforting indulgence of battered fish, golden chips, and salty air. Yet, as health consciousness grows, diners are increasingly looking for ways to enjoy their favourite takeaways without compromising their dietary goals. The good news is that with a little know-how, it's possible to navigate the menu and build a much healthier, yet still delicious, meal.

The Healthiest Main Course: Grilled, Not Fried

The most impactful healthy swap you can make is in your choice of main protein. Traditional battered fish is deep-fried, causing it to absorb a significant amount of oil and, consequently, fat. However, many modern chip shops offer a healthier alternative: grilled fish. Grilled fish is cooked with minimal oil, allowing the natural flavours and health benefits of the fish to shine through.

Fish like cod and haddock are excellent sources of lean protein and essential nutrients like vitamin B12. Grilling preserves these nutrients, whereas high-heat frying can degrade them. Furthermore, grilled fish is an excellent source of omega-3 fatty acids, which are vital for heart and brain health. If grilled isn't an option, a fish fillet coated in breadcrumbs is a better alternative than batter, as it soaks up less fat during frying.

Smart Substitutions: The Side Dish Showdown

While chips are the namesake of the chip shop, they are also a primary source of saturated fat, especially when served thin-cut. Luckily, there are far healthier side dishes that provide fibre, vitamins, and a satisfying complement to your fish.

• Mushy Peas: This classic British side is a fantastic choice. Made from marrowfat peas, they are a good source of fibre and vitamins, with significantly less fat than chips.
• Baked Beans: Another excellent option, baked beans provide protein and fibre. Just be mindful of the added sugar and salt in the sauce.
• Side Salad: If offered, a side salad provides a fresh, crunchy contrast to the meal and a great source of vitamins and minerals. Forgoing a creamy dressing for a simple vinaigrette will keep the calorie count low.

For those who simply can't do without chips, opting for thicker-cut chips is a marginally better choice, as they absorb less fat than their thinner counterparts. Even better, consider sharing a portion to control your intake.

Comparison Table: Traditional vs. Healthy Chip Shop Order

Feature	Traditional Fish & Chips Meal	Healthier Chippy Alternative
Main	Large Battered Cod, deep-fried	Grilled Cod or Haddock
Side	Large Thin-Cut Chips	Mushy Peas or Side Salad
Protein	High protein, but masked by fatty batter	High-quality, lean protein
Fat Content	Very High (Saturated Fat)	Low (Healthy Omega-3s)
Nutrients	Many are cooked off in frying oil	Retained essential vitamins and minerals
Condiments	Heavy, creamy tartare sauce	None, or a squeeze of lemon and dash of vinegar
Sodium	Very high due to added salt and sauces	Can be low if you request no added salt

Mastering Your Order: Tips for Minimizing Fat and Salt

When you approach the counter, a few key phrases can make all the difference in crafting a healthier meal.

• Ask for Grilled: As mentioned, this is the number one strategy. If they don't offer it, ask if they can pan-fry with a minimal amount of oil.
• Skip the Salt: Requesting your meal without added salt puts you in control of your sodium intake. You can always add a small amount yourself if needed.
• Go Light on Sauces: Tartare sauce and mayonnaise are high in fat and calories. A simple squeeze of lemon and a dash of vinegar can offer flavour without the added guilt.
• Control Portion Size: Opt for a smaller portion of chips or, even better, share them with a companion. This automatically reduces calorie and fat intake.

The Real Takeaway

Eating a healthy diet doesn't mean you can never enjoy a takeaway. It means being more deliberate with your choices. By understanding which items and preparation methods are healthier, you can still participate in the tradition of a chippy tea while making it a more balanced and nutritious meal. The ultimate healthiest thing you can get from a chip shop isn't just one item, but a combination of smart choices—starting with grilled fish and a side of vegetables—that transforms a high-fat meal into a genuinely nutritious one.

For more detailed guidance on making healthier catering choices, you can consult resources like the Food Standards Agency.

Frequently Asked Questions

Is grilled fish from a chip shop healthy?

Yes, grilled fish is generally the healthiest option. It contains less fat and calories than battered or breadcrumbed fish, and it retains more of the fish's natural omega-3 fatty acids and protein.

Are mushy peas a healthy choice at a chip shop?

Mushy peas are a good, healthy side dish. They are a source of fibre, vitamins, and minerals, providing a more nutritious alternative to chips and contributing towards your daily vegetable intake.

Do thick-cut chips absorb less fat than thin chips?

Yes, thicker-cut chips have a smaller surface area-to-volume ratio, meaning they absorb less oil during the frying process compared to thinner chips like French fries.

What are the least healthy items on a chippy menu?

The least healthy items are typically those that are deep-fried, battered, or highly processed. Examples include jumbo battered sausages, thin-cut chips, and meat pies.

How can I reduce the salt in my chip shop meal?

The easiest way to reduce salt is to simply ask for your meal without any added salt. You can then season it to your own taste with a smaller, more controlled amount at home.

Is it better to have breadcrumbed fish than battered fish?

Yes, breadcrumbs absorb less fat than the thick batter typically used for fish. This makes breadcrumbed fish a slightly healthier choice than its battered counterpart.

Are there any vegetarian or vegan healthy options?

While options vary by shop, some may offer mushy peas or baked beans. Depending on ingredients, sides like gherkins or pickled onions can also be low-calorie. It’s always best to ask the staff for specific options and preparation methods.