When temperatures rise, many dream of the same ritual: a cone of fish and chips enjoyed facing the sea. A cult holiday dish, it nevertheless comes with a heavy caloric baggage: a traditional portion can reach 800 to 1,000 kcal. Between frying batter and oil bath, pleasure can quickly weigh on the scales.
Good news, there is nothing forbidden about this dish if you review the way to prepare it, especially in summer when you want to feel lighter. Experts like dietitian Beth Czerwony and British health organizations show that you can keep it crunchy while limiting fat and calories. Everything depends on a few simple settings, at home or at the snack bar.
Why classic fish and chips explode calories
In terms of figures, 100 g of fish and chips provide around 255 kcal, including 14 g of lipids, and a holiday plate quickly exceeds 300 g.
The British Heart Foundation summarizes: “Both fish and chips are usually cooked in an oil bath, so they can be high in fat and calories. Even oven fries have often been fried at some point and may also contain added salt.”which increases calories and salt.
The problem does not come from the fish itself: white fish are rather lean, rich in protein and omega-3 useful for the heart. “There is a direct link between omega-3 and reduced inflammation in the body, which then helps reduce the risk of cardiovascular disease“, explained Beth Czerwony to the Cleveland Clinic website. The whole challenge is to keep these benefits without drowning them in oil and salt.
Cooking and breading: the actions that make fish and chips healthier
For a healthier fish and chips At home, the first instinct is to abandon classic frying. Beth Czerwony suggests replacing the batter with simply baked or grilled cod. You can also use an air fryer, which produces a crispy crust with very little oil.
The NHS recommends coating the fish in breadcrumbs, having first dipped it in a beaten egg, then baking it in the oven with spices or lemon zest.
Another strong lever: the quantity of fat absorbed by the dough. A fine breading made from homemade breadcrumbs or crumbled cereal flakes holds less oil than a thick batter.
By choosing a lean white fish and a portion of around 150 g, then cooking everything in the oven, you can build a light fish and chips around 500 to 550 kcal with oven fries and raw vegetables, instead of well over 1,000 kcal.
Fries and Tartar Sauce: Easy Adjustments for a Lighter Summer
The NHS also advises swapping regular fries for baked potato wedges, leaving the skin on to add fiber. As for the sauce, we prepare a light tartar sauce with low-fat mayonnaise or low-fat Greek yogurt, served separately to measure.