Low-Calorie, High-Protein Options at Captain D's

November 2025 update

Captain D’s can be very macro-friendly if you choose grilled seafood, skip the breading, and pair with green sides. Most locations offer multiple grilled fillets (white fish, tilapia/blackened, lemon-pepper, salmon when in season) plus grilled shrimp skewers. Your big levers are cooking method, sides, and sauce discipline.

The Captain D’s Playbook (quick rules)

Grilled > fried. Batter-dipped fish, catfish, and butterfly shrimp are tasty but calorie-dense. The grilled line keeps protein high with far fewer calories.
Pick two green sides. Steamed broccoli and green beans are your default; a plain baked potato (no butter/sour cream) or rice can fit when you need carbs.
Sauce lightly. Use lemon, hot sauce, Cajun seasoning, black pepper. Treat tartar, ranch, and remoulade like condiments—not dressings. Cocktail sauce is sugary; go light.
Hush puppies and fries are optional, not automatic. If the meal includes them, swap for veg or let the crew know you don’t need them.
One indulgence at a time. If you really want the garlic-butter finish on fish, keep sides ultra-lean (broccoli + green beans) and skip creamy dips.

Best High-Protein, Lower-Calorie Mains (ranked)

1) Grilled White Fish (lemon-pepper or plain)

Lean, mild, and available everywhere. Highest versatility for low calories.
Order script: “Grilled white fish, lemon-pepper, no butter finish, extra lemon.”

2) Blackened Tilapia (or Blackened White Fish, where offered)

Seasoning packs flavor without breading. Ask light oil.
Order script: “Grilled blackened tilapia, light oil, extra lemon.”

3) Grilled Shrimp Skewers

Great protein per calorie; easy portion control. Ask for no extra butter.
Order script: “Two grilled shrimp skewers, no butter baste—lemon on the side.”

4) Wild Alaska Salmon (when on the board)

Naturally higher in fat but still very macro-friendly and filling.
Order script: “Grilled salmon, no butter finish—lemon and black pepper.”

5) Grilled Chicken (if your location has it)

Lean alternative if you’re seafood-ed out; pair with green sides.
Order script: “Grilled chicken, no glaze, add lemon pepper.”

Save for treat days: Batter-dipped fish, Southern-style white fish, catfish, butterfly shrimp, seafood platters, and anything “loaded.”

Sides Ranked (macro-friendly → treat)

Daily drivers

Steamed broccoli (ask no butter)
Seasoned green beans
Side salad (vinaigrette light, or lemon + pepper)
Plain baked potato (no butter/sour cream; add lemon, salt/pepper)
Rice (keep to one portion; great post-workout)

Okay if managed

Corn (sweet; portion-watch)
Slaw (small cup only; creamy)

Treat territory

French fries, fried okra, hush puppies, mac & cheese, loaded potatoes
Pair with grilled fish and skip creamy dips if you insist.

Sauce & Seasoning Ladder (from lightest to richest feel)

Lemon wedges, hot sauce, vinegar, black pepper, Old Bay/Cajun
Salsa-style pico (if available)
Cocktail sauce (light; added sugar)
Garlic-butter finish (choose this or a creamy dip, not both)
Tartar / remoulade / ranch (creamy; use a teaspoon, not a ladle)

Pro move: Ask for sauces on the side. You control each bite.

High-Protein, Lower-Calorie Orders (copy/paste)

A) Everyday Cutting Plate

Grilled lemon-pepper white fish (no butter)
Broccoli + green beans
Lemon wedges, hot sauce

Script: “Grilled white fish, lemon-pepper, no butter finish. Broccoli and green beans. Lemon on the side.”

B) High-Protein Post-Workout

Two grilled shrimp skewers or grilled salmon
Rice + broccoli
Hot sauce or lemon + pepper

Script: “Two grilled shrimp skewers, no butter baste. Rice and broccoli. Hot sauce on the side.”

C) Blackened Power Plate

Blackened tilapia (light oil)
Broccoli + baked potato (plain)
Lemon wedges

Script: “Blackened tilapia—light oil. Broccoli and a plain baked potato. Lemon on the side.”

D) Mix-and-Match Protein (Variety without damage)

Grilled white fish + 1 shrimp skewer
Green beans + side salad (light vinaigrette)
Lemon wedges, pepper

Script: “Grilled white fish with one grilled shrimp skewer, green beans, side salad—vinaigrette light.”

E) Family Meal Strategy (keeps everyone happy)

Grilled fish for you, standard platters for others
Swap your fries/hush puppies for double veg
One tartar for the table (share a single cup)

Script at the counter:
“On mine, swap fries and hush puppies for broccoli and green beans. Tartar sauce just one cup for the table, please.”

Breakfast/Lunch Flex (where daytime items exist)

If your store runs earlier hours with breakfast-style items, ask for egg + grilled fish/chicken in a tray (no biscuit). A simple protein box keeps carbs low.

Script: “Eggs and grilled fish in a tray—no bread—hot sauce on the side.”

Macro “Lanes” (build by goal)

Cutting (~350–550 kcal, 30–45 g protein):
- Grilled white fish or blackened tilapia, double veg, lemon/hot sauce.
Balanced (~500–700 kcal, 35–55 g protein):
- Grilled fish or shrimp + rice and broccoli, light sauce.
High-Protein / Post-Workout (~600–800 kcal, 45–60 g protein):
- Two proteins (e.g., fish + shrimp) + rice + veg, sauces on the side.

Calorie-Saving Tweaks That Don’t Change the Vibe

No butter finish on fish; use lemon + pepper instead.
Double veg in place of fries/hush puppies.
Tartar by the teaspoon; skip extra cups.
Plain baked potato instead of “loaded.”
Sauces on the side—always.

Common Pitfalls (and easy fixes)

Combo platter of fried fish + shrimp + fries + hush puppies.
- Fix: Make the main grilled, trade sides for broccoli + green beans, keep one small sauce.
“I’ll just add tartar to every bite.”
- Fix: Dip two bites per fillet and switch to lemon/hot sauce for the rest.
Loaded potato with creamy slaw and fried fish.
- Fix: Keep the plain potato, get grilled fish, and swap slaw for green beans.

Kids & Picky-Eater Tactics

One grilled shrimp skewer + broccoli is kid-friendly and simple.
If someone wants fried, order one fried item to share and keep the rest grilled + veg.

Sodium Sanity Check

Seafood seasonings, blackening spices, and prepared slaws can be salty. If you’re sensitive:

Choose lemon-pepper or plain grilled, no butter, and double vegetables.
Ask for light seasoning or no added salt where possible.
Drink water, and skip stacking salty sides (fries plus slaw plus cocktail sauce).

Drive-Thru/App Scripts (fast and staff-friendly)

“Grilled lemon-pepper white fish—no butter finish. Broccoli and green beans. Lemon on the side.”
“Blackened tilapia—light oil. Broccoli and a plain baked potato.”
“Two grilled shrimp skewers, no butter. Rice and broccoli. Hot sauce on the side.”
“Grilled white fish with one shrimp skewer, green beans, side salad—vinaigrette light.”
“Please swap fries and hush puppies for extra broccoli on that meal.”