Seafood is a lean and nutritious protein source that offers a variety of health benefits. Fish like cod, haddock, and flounder are rich in omega-3 fatty acids, which are great for heart health. However, when dining out, seafood dishes can quickly pile on the calories, sodium, and fat from frying and heavy sauces or sides. If you love seafood but want to watch your calorie intake, Captain D’s offers a smart option – their batter dipped fish without any sides or hushpuppies.
A Closer Look at Captain D’s Batter Dipped Fish Nutrition Facts
According to the nutrition information provided by Captain D’s a single piece of their battered fish contains
- 230 calories
- 50 mg cholesterol (17% DV)
- 570 mg sodium (24% DV)
- 11 g total carbohydrates (4% DV)
- 0 g fiber (0% DV)
The total fat content per serving is 15 g, with 8 g coming from saturated fat. This represents 23% and 40% of the recommended daily intake respectively.
The fish itself provides a solid 22 g of protein per serving This high-quality protein can help you feel full and satisfied
So while the batter adds some calories and saturated fat, overall this fish still offers a lean protein choice, especially when enjoyed without any fried sides.
Health Benefits of Captain D’s Batter Dipped Fish
There are several key nutrients and health benefits that Captain D’s battered fish provides:
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Protein: With 22 grams of protein per serving, this fish can help curb hunger and supply your body with essential amino acids for building muscle mass. The high protein content boosts metabolism as well.
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Omega-3 fatty acids: Fish are a prime source of anti-inflammatory omega-3s. Consuming omega-3s is linked to better heart health, brain function, and reduced inflammation.
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Vitamin B12: Fish supplies vitamin B12, which is crucial for neurological health and red blood cell formation.
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Vitamin D: Many Americans fall short on vitamin D, but fish provides a good amount of this “sunshine vitamin” that aids calcium absorption and immune function.
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Selenium: Fish is high in selenium, a mineral with antioxidant properties that may reduce cancer risk and support thyroid health.
As long as you avoid high-calorie add-ons, Captain D’s battered fish provides high quality nutrition in just one serving.
Downsides of Fried Fish and How To Make Healthier Choices
While Captain D’s battered fish can be part of a healthy diet, it’s important to enjoy fried foods in moderation. Frying fish in batter provides texture and flavor, but also increases the calorie, fat, and sodium content. Here are some downsides to look out for:
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High in fat and calories – The combination of batter and frying can cause the total fat and calorie counts to stack up quickly.
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Less fish flavor – The thick batter coating overpowers the natural mild flavor of the fish. If you enjoy fish for its flavor, grilled or baked fish may be preferable.
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High in sodium – Fried foods in general tend to be high in sodium. Captain D’s battered fish contains 570 mg sodium per serving.
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Can increase inflammation – Frying may create oxidative compounds that cause inflammation in the body long-term.
To make smarter choices when dining at Captain D’s, consider these tips:
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Order the fish without any fried sides or hushpuppies to reduce excess calories. A baked potato or side salad are lighter options.
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Opt for grilled preparations when possible to avoid the batter coating and extra oil used in frying. Grilled fish skewers or salmon are good alternatives.
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Watch portion sizes and stop eating when satisfied since it’s easy to over-consume fried and fatty foods. Split orders or take half home.
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Substitute cocktail sauce or tartar sauce for higher calorie creamy or buttery sauces. Or use lemon wedges to add brightness without calories.
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Complete the meal with a side of steamed veggies to increase fiber, nutrients, and volume.
Making Smart Swaps At Captain D’s
Captain D’s menu is filled with fried fish platters, sandwiches, shrimp baskets and meal combinations that can send calorie counts soaring. Here are some specific lower calorie swaps to look for on your next visit:
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Instead of: Fish & Chicken Tenders Family Meal (2,900 calories)
Order: 14 Piece Chicken Family Meal (2,540 calories) -
Instead of: Fish & Shrimp Combo Meal (1,620 calories with sides)
Order: Grilled Shrimp Skewer with Baked Potato (330 calories) -
Instead of: Giant Fish Sandwich (1,010 calories)
Order: Grilled Tilapia Salad (310 calories) -
Instead of: 15 Piece Butterfly Shrimp meal (1,500 calories with sides)
Order: Baked or Grilled White Fish, or Salmon, no sides (180-230 calories per serving)
With a few simple substitutions, you can enjoy seafood at Captain D’s while maintaining your healthy eating goals. Focus on lighter cooking methods and watch your portions of battered items. Pair your fish and shrimp with veggie sides and avoid fried extras. This makes it easy to savor the flavors you crave without overdoing calories or fat. Seafood lovers, rejoice!
Frequency of Entities
Nutrition Facts – 2
https://www.chefsresource.com/calories-in-captain-ds-seafood-batter-dipped-fish-without-sides-or-hushpuppies/ – 1
https://www.captainds.com/wp-content/uploads/Nutritional-and-Allergen-Information.pdf – 1
calories – 12
sodium – 3
protein – 5
carbohydrates – 3
fiber – 3
fat – 8
cholesterol – 2
omega-3 – 3
frying/fried – 7
batter – 5
hushpuppies – 3
sides – 6
inflammation – 3
portion – 2
