By Jen Cox
‘Tis the season for prayer, fasting, almsgiving and fish fries! For many of us, fish fries are a Lenten staple. They bring communities together while offering a delicious meal that honors the Church’s call to abstain from meat. But while fish is packed with health benefits, the traditional fried preparation can pose some challenges for those who limit fried foods. The good news? You can still enjoy a fish fry while making mindful choices where you can comfortably participate and enjoy your meal.
The Health Benefits of Fish
Fish is one of the most nutrient-dense proteins available. It is an excellent source of:
- Omega-3 Fatty Acids – These healthy fats support heart health, reduce inflammation, and promote brain function.
- Lean Protein – Fish provides high-quality protein, which is essential for muscle maintenance and overall body function.
- Essential Vitamins and Minerals – Fish contains vitamin D, B vitamins, iodine, and selenium, all of which contribute to optimal health.
Check out this list of other benefits and reasons to include fish in your diet.
However, frying fish in heavy batter and oil can diminish some of these benefits, adding excess calories and unhealthy fats. So, how can you make better choices without skipping the tradition?
Healthier Choices at a Fish Fry
While most fish fries primarily serve deep-fried fish, there are ways to make your meal a bit healthier without missing out on the experience.
- Ask for Grilled, Baked, or Broiled Options: Some fish fries offer non-fried options upon request. If you have the chance to choose baked or grilled fish, go for it! These preparations retain more nutrients and avoid the unhealthy fats from frying.
- Skip the Heavy Batter: If grilled or baked isn’t available, see if you can get lightly breaded or pan-fried fish instead of deep-fried. Removing some of the batter before eating can also cut down on excess calories.
- Load Up on Veggies: Many fish fries include sides like coleslaw, green beans, or salads. Choose fresh or lightly dressed vegetables over creamy, mayo-based sides to keep your meal balanced.
- Choose a Healthier Side Dish: Instead of fries, opt for a baked potato or a whole-grain roll to add fiber and essential nutrients to your plate.
- Watch Portions and Pace Yourself: It’s easy to overeat at a fish fry, especially with large portions. Start with one piece of fish, enjoy your sides, and listen to your body’s hunger cues.
- Drink Water Instead of Sugary Drinks: Pair your meal with water or unsweetened tea rather than soda or sweetened beverages to avoid unnecessary sugar intake.
Remember: Fish fries are not just about the food—they’re about community, faith, and tradition. By making simple, mindful choices, you can fully participate in this beloved Lenten practice while also caring for your body.
Balance and moderation are key. If fried fish is something you love, enjoy it. If it’s the only thing available, it’s okay. Yes, Lent is a time for reflection and renewal, but also an opportunity to increase in self-awareness of our tendencies to indulge or how we nourish our bodies. So, let us set ourselves up to nourish and care for our bodies well!
