As summer edges closer, we are nearing fish and chip season. While there is nothing better than sitting on the beach with a plate of crispy battered fish and salty chips, sometimes you may want to enjoy the taste of fried goodness, but with a healthier spin.
A dietician has offered her advice for those wanting a healthier take on fish and chips. Beth Czerwony, a registered dietitian for Cleveland Clinic, said you could try seeing if there are healthier alternatives to battered fish, like a baked or grilled cod.
Fish and chips is a beloved national dish, and – like all foods – is okay in moderation. However, the British Heart Foundation advises: “Both the fish and the chips are usually deep-fried, so can be high in fat and calories. Even oven chips have usually been fried at some point and can have added salt, too.”
Czerwony explains that due to the batter and oil, fried fish can contain a lot of calories and saturated fats per serving. She suggests air frying fish if you want to make it at home – as this will help you get the same crunch without the added oils. To make your own version of a healthier tarter sauce, you could use light mayonnaise or a low-fat Greek yoghurt, she explains.
Fish itself is a great thing to add into your diet as it can be “low in fat, low in cholesterol as well as a good source of protein and omega-3 fatty acids”. Czerwony told Cleveland Clinic: “There’s a direct correlation between omega-3s and decreasing inflammation in the body, which then in turn helps decrease the chances of getting cardiovascular disease.”
The NHS ’s Better Health platform suggests swapping fries for potato wedges for a healthier take on an at-home fish and chips dinner. It specifies not to peel the potatoes before slicing and cooking as this will allow you to get more fibre into your diet.
Instead of frying your fish, the NHS suggests coating it in breadcrumbs by using a beaten egg to help them stick, then baking in the oven. For extra flavour, you can use breadcrumbs flavoured with lemon or spices to add extra flavour to the fish – or simply add some lemon zest or a pinch of paprika.