Americans have a strong fondness for seafood, and it's not hard to understand why. Seafood stands as an incredibly nutritious source of protein, abundant in essential nutrients like omega-3 fatty acids, as well as vitamins D and B2. However, the way seafood is prepared at chain restaurants can sometimes transform a healthy choice into an unhealthy one.
"When you introduce excessive seasonings, oils, butter, sauces, or breading to seafood, it can result in a meal that's high in calories and fat," explains Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian nutritionist located in Miami, Florida
If you're on the hunt for more health-conscious seafood choices while dining at chain restaurants, Ehsani advises that the healthiest preparation methods involve baking, grilling, or pan-frying with simple seasonings like minced garlic, black pepper, and lemon. Additionally, when considering the source of your fish, opt for seafood caught in natural, wild environments. "According to the FDA, some of the best fish options to go for are salmon, pollock, cod, and herring," adds Ehsani.
Should you have a penchant for ordering seafood at your preferred restaurant chain, here are eight of the least healthy dishes you should approach with caution
1) Legal Sea Foods Tuna Burger with Sides
PER MEAL: 2,120 calories, with additional nutritional information not provided.
According to Ehsani, "The tuna burger stands out as one of the most calorically dense dishes on the Legal Sea Food menu. It packs in an entire day's worth of calories in just one serving. It's advisable to steer clear of this burger and instead opt for a healthier choice like baked fish with vegetables."
2) Eddie V's Prime Seafood Kung Pao Calamari
PER MEAL: 1,450 calories, 106 grams of fat (17 grams saturated fat), 3,980 milligrams of sodium, 93 grams of carbohydrates (9 grams of fiber, 26 grams of sugar), 34 grams of protein.
This dish features fried squid, accompanied by wok-fried vegetables and roasted cashews at Eddie V's.
"Many diners enjoy ordering calamari as an appetizer before their main course. However, even when shared by one or two people, it remains notably high in calories, fat, and sodium," explains Ehsani. "Calamari is typically coated in batter and deep-fried, which significantly elevates its overall calorie, fat, and sodium content. A healthier alternative is to opt for sashimi."
3) McCormick & Schmick's Classic Shrimp Scampi
PER MEAL: 1,780 calories, with additional nutritional details unavailable.
McCormick & Schmick's Classic Shrimp Scampi features linguine, garlic, white wine, and fresh herbs—a dish loaded with calories.
"For pasta enthusiasts who frequent seafood restaurants, shrimp scampi might be a top choice. However, it's a high-calorie selection, containing nearly 1800 calories, which is nearly a full day's worth of calories in a single dish," Ehsani points out. "The sauce relies on butter and white wine, likely contributing to its high calorie count. Consider preparing a lighter sauce at home or requesting a tomato-based sauce as an alternative."
4) Captain D's Seafood Kitchen Supreme Sampler
PER MEAL: 1,180 calories, 79 grams of fat (36 grams saturated fat), 2,080 milligrams of sodium, 68 grams of carbohydrates (1 gram of fiber, 6 grams of sugar), 47 grams of protein.
Every component of this sampler platter is deep-fried, making it an evidently unhealthy choice. If you're craving seafood and feel inclined to explore a variety of options, you might consider the Supreme Sampler. This platter comprises two pieces of breaded and deep-fried fish, chicken tenders, shrimp, and comes with two side dishes and hush puppies," according to Ehsani. "This meal is abundant in total calories, fat, saturated fat, and even contains 4.5 grams of trans fat, a type of fat best avoided. Furthermore, it provides just 1 gram of fiber, an essential nutrient that many Americans struggle to include in their daily diet."
5) Red Lobster Admiral's Feast
PER MEAL: 1,730 calories, 102 grams of fat (10 grams saturated fat), 4,350 milligrams of sodium, 130 grams of carbohydrates (7 grams of fiber, 14 grams of sugar), 73 grams of protein.
The offering at Red Lobster known as the Admiral's Feast is nothing short of a lavish banquet. In addition to all the seafood being deep-fried, most of the available side options aren't the healthiest choices (apologies, Cheddar Bay Biscuits!).
"The Admiral's Feast comprises breaded and deep-fried shrimp, scallops, clams, and flounder, served with cocktail sauce and two side dishes," as explained by Ehsani. "This meal is exceptionally high in calories, tallying over 1,700 calories in a single serving, nearly doubling the recommended daily limit for sodium (the American Heart Association recommends no more than 2,300 milligrams of sodium per day), and it's laden with total fat, with 910 calories derived from fat alone."
6) Long John Silver's Baja Fish Taco
PER MEAL: 410 calories, 21 grams of fat (4 grams saturated fat), 1,290 milligrams of sodium, 40 grams of carbohydrates (3 grams of fiber, 7 grams of sugar), 13 grams of protein.
These tacos feature fried Alaska Pollock and are served on a tortilla made from a blend of corn and flour, garnished with cabbage and lime vinaigrette.
"While a fish taco, like the Baja Fish Taco, might seem like a healthy choice, a single taco contains 410 calories and a staggering 1,290 milligrams of sodium," cautions Ehsani. "If you indulge in multiple tacos, you're likely to surpass your daily sodium intake in just one meal. It's advisable to forgo this fish taco and prepare your own at home."
7) Bonefish Grill Bang Bang Shrimp Tacos with Fries
PER MEAL: 1,580 calories, 96 grams of fat (21 grams saturated fat), 4,050 milligrams of sodium, 134 grams of carbohydrates (12 grams of fiber, 8 grams of sugar), 43 grams of protein.
Bonefish Grill's Bang Bang Shrimp Tacos not only feature fried shrimp but are also served within a fried wonton shell. While many people adore bang bang shrimp, it's not a particularly nutritious choice. Typically, it's coated in batter, deep-fried, and then smothered in a bang-bang sauce made with mayonnaise, resulting in a dish that's exceptionally high in both fat and sodium," warns Ehsani.
"In fact, this meal nearly doubles the recommended daily sodium intake, clocking in at over 4,000 milligrams, whereas the daily guideline is no more than 2,300 milligrams per day—and even less if you have high blood pressure or type 2 diabetes."
8) Joe's Crab Shack Stuffed Flounder
PER MEAL: 1,462 calories, with additional nutritional details unavailable.
In the absence of stuffings and toppings, this flounder dish could potentially be a healthy choice. However, the fillings (and the accompanying toppings) render it exceptionally unhealthy.
"The stuffed flounder at Joe's Crab Shack is filled with seafood stuffing and cheese, then smothered in creamy lobster sauce. This meal boasts nearly 1,500 calories, constituting about 75% of your daily caloric intake in one serving," advises Ehsani. "It's advisable to request lightly seasoned flounder or another fish option without the excessive breading, stuffing, cheese, or creamy sauce."