Healthiest Meals at Captain D’s Under 500 Calories

Are you heading off to Captain D’s for a quick bite to eat and searching for something healthy?

This healthy eating guide is all about the healthiest meals at Captain D’s.

In addition to healthy meals at Captain D’s, you’ll also find the lowest calorie meals at Captain D’s and a link to view all Captain D’s nutritional info too!

5 Healthy Meals to Order at Captain D’s

These low-calorie meals at Captain D’s have fewer than 600 calories and are healthy too!

In general, if you want to eat healthy at Captain D’s, order any of the grilled fish and ask for no rice and no breadsticks.

For your two sides, choose broccoli (20 calories) and green beans (70 calories), or a plain baked potato (210 calories).

1. Lemon Pepper White Fish with Broccoli and Green Beans (No Breadsticks) – 270 Calories

A meal at Captain D’s for under 300 calories? You bet!

The Lemon Pepper White Fish at Captain B’s only has 180 calories. Plus, the Lemon Pepper White Fish is relatively high in protein (25 grams) and low in fat (8 grams of fat).

If you want a healthy meal at Captain D’s, simply order the Lemon Pepper White Fish with broccoli and green beans, and no breadsticks. This entire meal only has 270 calories.

Source: Captain D’s Nutritional Info

2. Grilled White Fish & Shrimp Skewer with No Sides and No Breadsticks – 280 Calories

If you want to eat really healthy at Captain D’s, just order the Grilled White Fish & Shrimp Skewer. This healthy meal at Captain D’s has just 280 calories, 11 grams of fat, 4 grams of saturated fat, 3 total carbohydrates, and 37 grams of protein.

Source: Captain D’s Nutritional Info

3. Shrimp Skewers with Broccoli and Green Beans (No Breadsticks) – 290 Calories

The shrimp skewers at Captain D’s are high in protein and relatively low in fat. Shrimp is high in cholesterol, but other than that, the shrimp skewers are a healthy choice at Captain D’s.

The shrimp skewers only have 200 calories (100 calories per skewer), 6 grams of fat, 2 grams of saturated fat, 2 total carbohydrates, 0 grams of fiber, and 24 grams of protein. For extra fiber (and to complete your meal), order broccoli (20 calories) and green beans (70 calories) for your sides. This will bring your entire meal to just 290 calories at Captain D’s.

Source: Captain D’s Nutritional Info

4. Blackened Tilapia with Broccoli and Green Beans (No Breadsticks) – 300 Calories

The Blackened Tilapia at Captain D’s only has 210 calories, and the broccoli and green beans are two of the lowest calorie (and healthiest sides!) you can order at Captain D’s. This healthy meal at Captain D’s only has 300 calories and is tasty too!

Source: Captain D’s Nutritional Info

5. Wild Alaskan Salmon with Broccoli and Green Beans (No Breadsticks) – 320 Calories

The Wild Alaskan Salmon at Captain D’s has 230 calories, 10 grams of fat, only 1.5 grams of saturated fat, 2 grams of carbohydrates, and 31 grams of protein. The broccoli and green beans are healthy sides, and only add 90 calories to your meal.

This is my personal favorite meal at Captain D’s. Salmon is high in Omega 3 fatty acids (which are good for you!) and protein).

Source: Captain D’s Nutritional Info

6. Seafood Gumbo – 390 Calories

The Seafood Gumbo at Captain D’s is made with shrimp, chicken, sausage, and okra. Because the Seafood Gumbo is broth based vs. cream based, it is relatively low in calories.

The Seafood Gumbo at Captain D’s has just 390 calories, 13 grams of fat, 3.5 grams of saturated fat, 41 total carbohydrates, 3 grams of fiber, and 29 grams of protein.

Source: Captain D’s Nutritional Info

Captain D’s Nutrition Information

If you are searching for the complete Captain D’s Nutritional Info, you can download the Captain D’s nutritional information here.

What is the healthiest meal at Captain D’s?

The healthiest meal at Captain D’s is the grilled white fish, the wild caught salmon, or the blackened tilapia with broccoli and green beans. The seafood gumbo (both the large or the regular) is also a healthy meal at Captain D’s. Each of these meals has under 400 calories and more than 15 grams of protein.

What is the Captain D’s Low Carb Menu?

If want to keep your cabs low at Captain D’s, a smart choice is the Captain D’s Blackened Tilapia (1 gram of carbs), the Wild Alaskan Salmon (2 grams of carbs), the Grilled Shrimp Skewers (2 grams of carbs), or the Grilled White Fish & Shrimp Skewer (3 grams of carbs). Ask for no sides, no rice, and no breadsticks to keep your meal low carb. Each of these grilled items have fewer than 3 grams of carbohydrates.

Source: Captain D’s Nutritional Info

Is Captain D’s salmon healthy?

In general, yes, the Captain D’s salmon is healthy. The Wild Alaskan Salmon at Captain D’s with no sides, rice, or breadsticks has 230 calories, only 1.5 grams of saturated fat, and 31 grams of protein.

Additionally, the wild Alaskan salmon at Captain D’s has 0 trans fats, 510 mg of potassium, and 31 grams of filling protein.

Source: Captain D’s Nutritional Info

What are the healthiest sides at Captain D’s?

The sides at Captain D’s range from 70 calories to 820 calories, so it’s good to know what the healthiest options are! Below are the healthiest sides to order at Captain D’s.

1. Side salad (no dressing) – 20 calories
2. Broccoli – 20 calories
3. Green beans – 70 calories
4. Grilled shrimp skewer – 100 calories
5. Seasoned rice – 170 calories
6. Baked potato (not the loaded baked potato) – 210 calories

Source: Captain D’s Nutritional Info

Captain D’s – Nutritional Info for Grilled Fish

If you want to know how many calories and grams of protein are in the grilled fish at Captain D’s, check out this cheat sheet below.

1. Lemon Pepper White Fish – 180 calories, 8 grams of fat, 25 grams of protein
2. Shrimp Skewers – 200 calories, 6 grams of fat, 24 grams of protein
3. Blackened Tilapia – 210 calories, 7 grams of fat, 34 grams of protein
4. Wild Alaskan Salmon – 230 calories, 10 grams of fat, 31 grams of protein
5. Grilled White Fish & Shrimp Skewer – 280 calories, 11 grams of fat, 37 grams of protein

Source: Captain D’s Nutritional Info

FAQs about Captain D’s Nutrition

Below are some popular questions about eating healthy at Captain D’s. If you have a question that’s not addressed below, please leave a comment and I’ll help you out!

How many calories are in the Captain D’s Grilled White Fish Dinner?

The Captain D’s Southern-Style White fish dinner has at least 720 calories. The hand-breaded white fish filet has 560 calories alone, each hush puppy has 80 calories, and then the sides may add 70-400 calories each.

How many calories are in a Captain D’s fish sandwich?

The Giant Fish Sandwich at Captain D’s has 1,010 calories, 73 grams of fat, 22 grams of saturated fat, 59 total carbohydrates, 9 grams of sugar, and 25 grams of protein.

If you are looking for a healthier meal at Captin D’s, a better option would be any of the grilled meals (ask for no breadsticks) or the Southern-Style White Fish Fillet with no hushpuppies.

How many calories are in Captain D’s baked fish dinner?

Captain D’s doesn’t have a “baked fish dinner” on their menu, but they do have a Grilled White Fish and a Southern-Style White Fish dinner.

The grilled white fish (with no sides) has 560 calories and the southern-style white fish (with no sides) has 560 calories.

How many calories are in Captain D’s hush puppies?

Hush puppies look innocent, but they are high in calories. Four hush puppies at Captain D’s have 320 calories and more than 16 grams of fat.

Summary

In summary, it’s possible to eat healthy at Captain D’s if you know what to order. The grilled meals with no sides, no rice, and no breadsticks are healthy and low in calories. However, the rice, breadsticks, and sides can quickly turn a healthy meal into an unhealthy at Captain D’s.

If you want a healthy meal at Captain D’s, order the tilapia, the fish & shrimp skewer, the white fish, the shrimp skewers, or the wild Alaskan salmon with no sides, no rice, and no breadsticks. Then, ask for a baked potato (210 calories) (not the loaded baked potato) and the green beans (70 calories) or a side salad with no dressing (20 calories).