Crispy Business: A Chippy Tea That Actually Clears 35g of Protein
Photo: Charles J. Sharp, CC BY-SA 4.0, via Wikimedia Commons
The chippy tea has a reputation problem. Not because of the fish, which is one of the better protein buys in the UK takeaway universe, but because the whole order tends to get judged by the batter, the chips and the fact that it arrives in paper. In 2026, that feels a bit unfair. A fish supper can be a solid macro meal if you stop treating every component as an equal and start asking where the protein is actually coming from.
At MacroFood, the useful question is not 'is this healthy?' It is 'what is this doing for the rest of the day?' A chippy tea that lands 35g of protein, a decent pile of peas and a sensible amount of chips is not a failure. It is Friday. The trick is ordering it like you mean it.
The protein is in the fish, not the batter
This is the whole game. A decent portion of cod or haddock — say 150g cooked — gives you somewhere around 28–30g of protein. That is most of the way to 35g before anything else hits the paper. Haddock and cod are broadly similar on protein; pick the one you actually like. The batter contributes very little protein and quite a lot of fat and refined flour, which is fine as a texture and flavour decision, but it is not the bit doing the heavy lifting.
Scraps are the same story. They are crispy batter, not a protein source. If you love them, have them. Just do not count them as a macro win. The same goes for curry sauce, which is excellent on chips and not especially useful for protein. Tartare sauce adds a little if it is yoghurt-based, but a tiny pot is not going to move the needle much.
Mushy peas are the quiet hero. A proper 150g portion gives you roughly 6–8g of protein, plus fibre and a bit of colour on the plate. Chips add a few grams too — potatoes are not protein-free — but they are not the reason you clear 35g. The fish is.
Order like you mean it
A simple chippy script: one large cod or haddock, mushy peas, a small or regular chips, and no extra scraps unless you genuinely want them. If you are hungry enough to need more protein, ask for a pickled egg on the side rather than an extra handful of batter. A pickled egg adds around 6g of protein and fits the vibe better than a second sausage.
Battered sausage is not illegal, but it is a different order. If you want sausage, have sausage; just know that the protein number is lower and the fat number is higher than a plain fillet. A fish supper with peas is the easier route to 35g. If you are sharing, order one large fish and an extra portion of peas rather than two battered everything.
And be realistic about chips. A chippy portion is often enormous. A small chips between two people, or one regular chips with plenty of peas, is usually enough to make the meal feel like a chippy tea without turning it into a carb-only event. You are not subtracting joy. You are just deciding which bits earn their place.
The at-home version that keeps the crunch
If you want the Friday feeling without the queue, this oven or air-fryer version gets you past 35g of protein per portion and still gives you a proper crust. It serves two.
You need: two 160g cod or haddock fillets, 60g panko breadcrumbs, one tablespoon plain flour, one egg white, 500g potatoes cut into chips, one teaspoon oil, 300g mushy peas, and a quick tartare made from four tablespoons Greek yoghurt, a chopped gherkin, a few capers and lemon juice.
Parboil the chips for eight minutes, drain them well, rough up the edges and toss with the oil and a pinch of salt. Air-fry at 200C for 20–25 minutes, shaking halfway, or oven-bake at 220C fan for 25–30 minutes. Pat the fish dry, dust with flour, brush with egg white and press on the panko. Air-fry at 190C for 12–14 minutes, or oven-bake on a lined tray for 15–18 minutes until the crust is golden and the fish flakes.
Warm the mushy peas, mix the tartare and serve. Per portion you are looking at roughly 38–42g of protein once you count the fish, panko, peas and yoghurt tartare. The chips add a few more grams and a lot of enjoyment. It is not a chippy tea in the strictest sense, but it is close enough for a Tuesday and it keeps the crunch.
Keep the ritual, lose the guesswork
The point of a macro-friendly chippy tea is not to turn Friday into a spreadsheet. It is to know which parts of the order are doing the work so you can relax about the rest. Choose fish, add peas, keep the chips sensible, and treat batter as the cost of entry rather than the main event. That is a chippy tea that earns its place — and clears 35g without anyone having to mention a protein shake.
