How many calories are in Captain D’s fish?

Captain D’s is a popular fast food seafood restaurant chain with over 500 locations across the United States. They offer a variety of fried fish options on their menu, including fish fillets, fish sandwiches, fish tacos, and fish platters. For health-conscious consumers, an important consideration when dining at Captain D’s is the calorie and nutrient content of their menu items.

Calorie Content of Captain D’s Fish

The calorie content of Captain D’s fish can vary significantly depending on the specific menu item. Here is an overview of the typical calorie count for some of Captain D’s most popular fried fish dishes:

Menu Item Calories
3-Piece Batter Dipped Fish 470
2-Piece Batter Dipped Fish 350
Fish Sandwich with Tartar Sauce 320
Fish Taco 200
Fish and Chicken Plate 610

As you can see, calorie counts for Captain D’s fried fish dishes range from around 200 calories for a single fish taco to over 600 calories for a fish and chicken plate. The batter dipped fish fillets and sandwiches also weigh in at 350-470 calories depending on the size.

Factors Affecting Calorie Content

There are several factors that affect the calorie content of Captain D’s fried fish options:

Type of Fish

Captain D’s uses a few different varieties of white fish for their menu items, including pollock, cod, and flounder. These are all lean types of white fish with a relatively low natural fat content. Flounder tends to be one of the lowest calorie options.

Portion Size

Obviously, the more fish included in a dish, the higher the calorie count will be. A fish sandwich or two-piece fish fillet will be lower in calories than a three-piece fish fillet platter.

Preparation Method

Captain D’s fish is always fried in oil, which significantly increases the calorie density versus grilled, baked, or raw fish. The frying process adds a lot of extra fat and calories.

Batter vs. Breadcrumbs

Batter-dipped items like the fish fillets will be higher in calories than fish simply coated in breadcrumbs before frying. The batter soaks up more oil during cooking.

Sauces and Sides

Tartar sauce, Cole slaw, french fries, and hushpuppies are typical accompaniments to Captain D’s fish. These additions can tack on 200 or more extra calories to your meal. It’s best to control portions of sauces and sides to keep calories in check.

Healthiest Ways to Order Fish at Captain D’s

To make the healthiest choice when ordering fried fish at Captain D’s, consider the following tips:

Opt for Grilled Preparations When Possible

Select grilled fish options like grilled salmon or Cajun grilled tilapia to avoid the extra calories and fat from frying whenever they are available on the menu.

Stick with Lighter Sides

Pair your fish with lower calorie side dishes such as green beans, coleslaw, corn on the cob, or a side salad with light dressing rather than fries or hushpuppies.

Watch Portion Sizes

Stick to a single fish taco or fish sandwich rather than a multi-piece fish platter, and ask for light tartar sauce rather than loading up. Portion control is key.

Swap Unhealthy Sides for Fruits/Veggies

Request a fruit cup or side salad instead of fries or creamy coleslaw. Fill up on the veggies to cut calories.

Go Easy on Caloric Beverages

Avoid sugary sodas and milkshakes and opt for unsweetened ice tea, water, or diet soda instead.

Healthier Homemade Alternatives

To enjoy the flavor of fried fish while reducing calories, fat, and sodium, consider making a healthier version at home. Here are some ideas for lighter fish recipes:

Oven-Baked Fish

Coat fish fillets in breadcrumbs, then spritz with cooking spray and bake until flaky. Try seasoning with Cajun spices or herbs for flavor. Serve with roasted potatoes and veggies.

Air Fryer Fish

Air frying is a great way to get crispy fish without all the oil. Coat fish with a thin layer of oil spray, then bread and cook. Serve on a salad or in a fish taco.

Grilled Fish Tacos

Marinate firm white fish in lime juice, chili powder, cumin and top with pico de gallo in corn tortillas. Replace fatty sides with beans, rice, or veggies.

Baked Fish Sandwich

Top cod or tilapia fillets with low-fat tartar sauce, tomato, and lettuce and serve on whole grain buns for a lighter sandwich.

Blackened Fish

Rub seasoning like paprika, oregano, thyme, garlic powder, cayenne, salt, and pepper onto fish before broiling or grilling. Serve over greens.

Nutritional Value of Fish at Captain D’s

Beyond calories, it’s important to also consider the nutritional value of Captain D’s fish options:


Fish is an excellent source of lean protein. A 3-4oz serving of fish typically provides around 20-25g of protein. Getting enough protein helps support muscle growth and keeps you feeling fuller longer.

Heart Healthy Fats

Fish contains beneficial omega-3 fatty acids like DHA and EPA. These are linked to improved heart health and better brain function. Fried preparations reduce some of these healthy fats.

Vitamin B12

Fish provides vitamin B12 which is crucial for nerve tissue health and DNA synthesis. Just a 3oz serving of fish supplies around 80% of your daily B12 needs.


Fish is also one of the best dietary sources for the antioxidant mineral selenium. Selenium supports thyroid and immune function and reduces inflammation.

Vitamin D

Fatty fish like salmon contain vitamin D which regulates calcium absorption for stronger bones. Most fried white fish at Captain D’s doesn’t provide significant vitamin D.


The calorie content of fish dishes at Captain D’s can range widely from around 200-600+ calories depending on the preparation method and portion size. Batter-dipped fish options tend to be highest in calories due to the large amount of oil they absorb during deep-frying. Grilled fish choices are lowest in calories when available. Sticking to smaller portion sizes of fish fillets or sandwiches, and pairing with lighter sides and sauces can help reduce calorie intake when dining at Captain D’s. While fried fish is higher in fat and calories, it still offers lean protein, B12, selenium and heart-healthy omega-3s. Making healthier versions of fish dishes at home by baking, grilling, or air frying is a great way to reduce calories while still enjoying flavorful, nutritious fish.

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