Fish and Chips
Moderate nutritional value
Battered fish with chips.
Fish and chips is white fish, usually cod or haddock, dipped in a flour batter and deep-fried, served with thick-cut fried potatoes, salt and malt vinegar. The fish supplies lean protein, but the batter and chips absorb a lot of oil, so fat and starch provide most of the calories. A 400 g portion is about 1000 kcal, so sharing the chips is a simple way to cut it.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 12g | 21.4% |
| Fat | 14g | 20.0% |
| Carbs | 22g | 7.3% |
| Simple Sugars | 7.7g | Estimate |
| Complex Carbs | 12.3g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 48g | 1.9% |
| Calories | 250 | 11.1% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.1 | g | 5.5% |
| Monounsaturated | 8.56 | g | 34.2% |
| Polyunsaturated | 4 | g | 30.8% |
| Omega-3 | 1.2 | g | Estimate |
| EPA | 34 | mg | 3.8% |
| DHA | 64 | mg | 7.1% |
| Omega-6 | 2.8 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 7.51 | mg |
| Vitamin E | 2.13 | mg |
| Selenium | 20.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 4.8 | mcg | 0.5% |
| vitamin B1 | 0.076 | mg | 6.3% |
| vitamin B2 | 0.047 | mg | 3.6% |
| vitamin B3 | 1.52 | mg | 9.5% |
| vitamin B6 | 0.228 | mg | 13.4% |
| vitamin B9 | 11.2 | mcg | 2.8% |
| vitamin B12 | 0.364 | mcg | 15.2% |
| vitamin C | 7.51 | mg | 8.3% |
| vitamin D | 0.381 (15 IU) | mcg | 2.5% |
| vitamin E | 2.13 | mg | 14.2% |
| vitamin K | 8.73 | mcg | 7.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 41.5 | mg | 4.2% |
| iron | 0.898 | mg | 5.0% |
| magnesium | 32.4 | mg | 8.1% |
| phosphorus | 155 | mg | 22.1% |
| potassium | 471 | mg | 18.1% |
| sodium | 347 | mg | 15.1% |
| zinc | 0.493 | mg | 4.5% |
| copper | 0.102 | mg | 11.3% |
| manganese | 0.201 | mg | 8.7% |
| selenium | 20.5 | mcg | 37.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 325 | mg | 46.4% | 147% |
| Isoleucine | 517 | mg | 36.9% | 125% |
| Leucine | 911 | mg | 33.4% | 108% |
| Lysine | 941 | mg | 44.8% | 142% |
| Methionine | 464 | mg | 44.2% | 146% |
| Phenylalanine | 872 | mg | 49.8% | 154% |
| Threonine | 486 | mg | 46.3% | 141% |
| Tryptophan | 134 | mg | 47.9% | 147% |
| Valine | 599 | mg | 32.9% | 109% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile
Allergens
Recipe
See full recipeIngredients
- White fish fillets (cod or haddock) 2 fillets (400 g)
- Potatoes 600 g
- Plain flour 150 g
- Cornstarch 30 g
- Cold sparkling water or lager 200 ml
- Baking powder 1 tsp
- Neutral oil for frying 1 l
- Salt to taste
- Malt vinegar to serve
Instructions
- 1
Cut potatoes into thick chips, rinse and pat dry, then soak in cold water for 10 minutes and drain well.
- 2
Heat oil to 140 C and blanch the chips for 5 to 6 minutes until soft but pale, then lift out and drain.
- 3
Whisk flour, cornstarch, baking powder and a pinch of salt, then whisk in the cold sparkling water to a smooth batter.
- 4
Raise the oil to 190 C. Fry the chips again for 3 to 4 minutes until golden and crisp, drain and salt.
- 5
Pat the fish dry, dust lightly with flour, dip into the batter and let excess drip off.
- 6
Fry the fish at 180 C for 6 to 8 minutes until deep golden and crisp, turning once.
- 7
Drain on a rack, season with salt and serve hot with the chips and malt vinegar.