Everything you can order at a fish and chip shop, ranked from least to most healthy
It may be when you go on holidays, or it may be a regular Friday night or Sunday afternoon meal routine – fish and chips.
Certainly, if your order is a piece of grilled fish and salad, it is a pretty good choice but usually our order at the local takeaway is more likely to include plenty of potato and batter, making it less than a healthy option.
Here are the best and not so good choices, if fish and chips is a regular on your menu cycle.
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Chiko Roll
370cal
17g fat
Synonymous with all things Aussie takeaway, the mix of vegetables and a little meat that is deep fried creates a crunchy taste sensation with loads of additives and as many calories as a meal.
Battered Fish (150g)
340cal
19g fat
With more calories than a small meal in a single piece of fish, it is not only the high fat content of battered fish that makes it such a poor choice nutritionally, but often the oil used to deep fry foods is not the best quality, bumping up our intake of pro-inflammatory, processed Omega-6 fat.
Potato Scallop
226cal
15g fat
If you had to choose between hot chips and a potato scallop, it may come as a surprise to hear you are actually better to opt for hot chips over a piece of deep-fried potato that is densely covered in batter.
Seafood Stick
150cal
7g fat
Seafood sticks are generally a mix of a small amount of fish, along with other flavours and fillers to create a hard stick that is then deep fried.
Thus, one is best avoided and offers very little nutritionally.
Hot Chips (100g or 10-12 chips)
245cal
14g fat
Some may say a takeaway meal is not complete without the hot chips and chicken salt to go with it, but with just 10-12 chips containing more than 200 calories, portion control is key if weight control is also on your mind.
Fried Calamari (1 cup)
205cal
10g fat
If you can find grilled calamari on a takeaway menu, it will be one of the best options, offering good quality protein, but next best is fried calamari which is slightly lower in fat and calories compared to other deep fried menu items.
Crumbed Fish (100g)
225cal
11g fat
While grilled fish is the best option, crumbed is the next best, offering significantly fewer calories and grams of fat than deep fried foods.
Prawn Cutlets (Per 4)
75cal
5g fat
Prawns are an extremely nutrient-rich source of lean protein, and while much better raw rather than fried, they are still a relatively good option compared to deep fried fish and chips.
Grilled Fish
150cal
1g fat
Without doubt, grilled fish is the best option from a fish and chip shop. High in protein and low in fat, if you enjoy your grilled fish with a Green or Greek salad you will have yourself a very healthy, take away meal.
