Fish and Chips

You can’t get more English than a meal of fried fish and chips. If you aren’t careful, the number of calories can quickly escalate. Some restaurants offer all you can eat fish and chips. It’s affordable, tempting, and can easily add a few pounds or help you maintain pounds you want to lose.

The pictured meal provides about 540 calories and can be made in minutes. The fish is tempura batter coated tilapia. The chips are frozen fried potatoes. In addition to tomato ketchup is a an easy aioli.

Fish and Chips

Optional dinner salad.

dinner salad

Meal Description

(recipes coming soon)

Tempura batter tilapia fillet (3.7 oz., 105 g)

Frozen steak fried potatoes (4 oz., 116 g)

Tomato ketchup (1 oz., 30 g)

Aioli (1.1 oz., 32g)


Green dinner salad with 1 tbsp. honey-mustard vinaigrette (1.5 oz., 45 g)



Unlimited water or unsweetened tea – zero calories.

Wine, beer or other alcoholic beverages adds 100 to 140 calories or more.


  1. Bake frozen potatoes per package directions.
  2. Wash, dry and tear salad greens.
  3. Prepare tempura batter per package directions.
  4. Fry fish while potatoes are baking.
Meal Calories
Food Calories
Beverage 0-140
Salad 85
Fish Fillet 230
Fried Potatoes 210
Ketchup 35
Aioli 50
Total 610-750

NOTE: Food calories are rounded to whole numbers and can vary by a couple calories from the total calories.

Nutrient values include dinner salad.

Nutrient Percentages
Nutrient Percent of Calories
Carbohydrates 40%
Total Fat 41%
Saturated Fat 6%
Protein 19%

This meal provides about 40% of calories from carbohydrates and fat and a high percentage of protein. Most of the fat is mono and polyunsaturated fats.

This meal also appears to be high in sodium. But, unlike many high sodium meals, it is also high in potassium primarily from the potatoes and fish. Potassium decreases water retention whereas sodium increases water retention.

Meal Nutrition Facts
Serving Size 11.5 oz. (325g)
Calories 610-750
Calories From Fat 245
Total Fat 28g
Saturated Fat 4g
Trans Fat 0g
Cholesterol 50mg
Sodium 1275mg
Potassium 1000mg
Carbohydrates 60g
Dietary Fiber 4g
Sugar 11g
Added Sugar 0g
Protein 29g
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