Healthy Fish and Chips Recipe (2024)

FAQs

Can fish and chips be healthy? ›

2. High protein. Our healthy fish and chips aren't just delicious in taste, they also serve as a rich source of protein. The high protein content aids in promoting good cholesterol levels and actively works to lower bad cholesterol, contributing to a heart-healthy diet.

Fish that is steamed, baked or grilled is a healthier choice than fried fish. Frying can increase the fat content of fish and shellfish, especially if they're cooked in batter. Eating a wide variety of fish helps ensure there are enough fish to eat now and in the future.

Grill, broil, or bake the fish. Let the fat drip off during cooking. Avoid using the fat for gravy or sauces. See our fish fillet demonstration and get more tips on reducing exposure to contaminants in fish.

The traditional side dish is a tartare sauce and I've made it extra zesty and packed full of flavour. So, put down the phone – you don't have to get takeaway tonight!

Ask for your fish and chips without salt – if you want some salt then add a small amount yourself. Don't eat all the batter around your fish because it soaks up a lot of fat. If available, have fish coated in breadcrumbs as it soaks up less fat.

Many people think if you pan-fry something with a breading that it's healthier than deep-frying using a batter. This isn't necessarily true. When foods are fried, some of the vitamins (such as vitamin E) are lost.

Best: Lean Fish

For example, low-fat fish like tilapia, cod, flounder, and sole have fewer than 120 calories in a 3-ounce serving and give you plenty of protein. If you don't like fish but want to get more seafood into your diet, tilapia and cod can be a good starting point.

Baking fish is a great way to keep the important nutrients intact without upping the fat content to unhealthy levels. The key to baking fish in a healthy way is to use minimal oil and if you do add oil to the cooking process, make sure it is a heart-healthy one such as olive oil.

How unhealthy is fried fish? ›

One 4-year study with 16,479 participants concluded that eating 2 servings of fried fish per week is associated with a higher risk of cardiovascular disease ( 16 ). Meanwhile, those who ate a diet high in fruits and vegetables had a significantly lower risk.

If you pan-fry fish at home in a tablespoon of olive oil, most of the fat is healthy unsaturated fat, and you don't get any trans fat. You can make the meal even more healthful by choosing salmon or another fish rich in heart-healthy omega-3 fats and serving it with a whole grain and two vegetables.

Drain on a wire rack set over a baking sheet and transfer to the oven to keep warm. When all the fillets are cooked, crisp the chips in the fryer until golden brown. Carefully shake off the excess oil and season immediately with salt. Serve the fish and chips with malt vinegar and tartar sauce on the side.

As fans of the traditional fish and chips dinner, we have to say that malt vinegar is our choice as the best vinegar for fish and chips. The milder, sweet flavour balances perfectly with the saltiness of the food, with the acid cutting gently through the crispy, fried texture.

Tartare Sauce

The UK's recipe is based on mayonnaise or aioli then mixed with capers, gherkins, lemon juice, and dill, which differs from the French's as their's is made with mayonnaise, shallots and chives.

There's nothing intrinsically unhealthy in eating fish & chips weekly. It contains protein, carbs, fats, minerals, and some vitamins. It might not be an ideal daily menu (but it might), but there's no harm in eating it once a week... IF the rest of your diet is balanced.

A meal or two of fish and chips isn't bad for you. It will have more calories than the same foods that were either baked or broiled or grilled, but that doesn't qualify it as junk. It only means that you should reserve it for an occasional treat, instead of making it a daily meal.

In comparison to other fast-food options like burgers, pizzas, and fried chicken, fish and chips emerge as a healthier alternative. While traditional fast foods are laden with unhealthy fats, sodium, and excessive calories, fish and chips offer a more balanced nutritional profile.