Recipes · British · Main Courses
Fish and Chips
One serving has 785 kcal and 43 g protein, and at least a fifth of a woman's daily need of selenium (142%), phosphorus (110%), pyridoxine (105%), niacin (69%), cobalamin (69%) and thiamin (67%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (593 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: alcohol, fish, gluten, sulphite
Ingredients
- 180 g Cod, raw
- 50 g Flour, all-purpose
- 80 g Beer
- 2 g Baking powder
- 1 g Salt
- 250 g Potatoes, russet, raw
- 25 g Vegetable oil
- 5 g Vinegar, cider
Method
- Cut the potatoes into thick chips, rinse and pat dry.
- Fry the chips in the oil at 160 °C (320 °F) for 6-7 minutes until soft but pale, then remove and drain.
- Whisk the flour, baking powder and salt with the cold beer to a smooth, slightly thick batter.
- Increase the oil to 190 °C (375 °F), dip the fish fillet in the batter to coat completely, and carefully lower into the hot oil.
- Fry the fish for 6-8 minutes, turning once, until the batter is crisp and deep golden and the fish flakes easily and is opaque all through.
- Return the chips to the hot oil for 2-3 minutes to recrisp, then drain both fish and chips and serve with a splash of the vinegar.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 785 kcal | 37% |
| Carbohydrates | 86.7 g | |
| Water | 427 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 42.9 g | 89% |
| Tryptophan | 0.42 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.1 g | |
| Methionine | 1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 26.9 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 15.1 g | |
| Docosahexaenoic Acid (DHA) | 0.22 g | |
| Eicosapentaenoic Acid (EPA) | 0.12 g | |
| Omega-6 | 12.9 g | |
| Saturated | 4.2 g | |
| Trans-Fats | 0.17 g | |
| Cholesterol | 77.4 mg | |
| Calcium | 220 mg | 22% |
| Copper | 0.38 mg | 42% |
| Iron | 5.4 mg | 30% |
| Magnesium | 132 mg | 43% |
| Manganese | 0.78 mg | 43% |
| Phosphorus | 767 mg | 110% |
| Potassium | 1,865 mg | 40% |
| Selenium | 78 µg | 142% |
| Sodium | 660 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.74 mg | 67% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 9.7 mg | 69% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 1.4 mg | 105% |
| Folate (vitamin B9) | 144 µg | 36% |
| Cobalamin (vitamin B12) | 1.6 µg | 69% |
| Choline | 157 mg | 37% |
| Vitamin A | 21.6 µg | 3% |
| Vitamin C | 16.1 mg | 21% |
| Vitamin D (D2 + D3) | 64.8 IU | 11% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 50.8 µg | 56% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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