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Is Captain D’s Salmon Healthy? A Close Look at This Popular Seafood Chain’s Nutrition

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Seafood lovers flock to Captain D’s for their fix of fish shrimp and more. With over 500 locations across the United States, this fast-casual restaurant is known for its affordable seafood plates and southern hospitality. But is dining at Captain D’s actually good for your health? Specifically, how nutritious is their wildly popular salmon entrée? I decided to take a closer look at the nutrition facts to find out.

An Overview of Salmon’s Nutrition Profile

Salmon earned its reputation as one of the healthiest fish due to its stellar nutritional profile:

  • High-quality protein. A 3 ounce serving of salmon contains about 20 grams of protein. Protein provides the building blocks for preserving and repairing tissues.

  • Omega-3 fatty acids. Salmon contains over 1 gram of anti-inflammatory omega-3s per serving. Omega-3s support heart health, brain function, and fetal development.

  • Selenium. Salmon contains more selenium than almost any other food – just 3 ounces provide 59% of the recommended daily value. This mineral boosts immunity and acts as an antioxidant.

  • Vitamin D. Wild salmon get their distinctive pink hue from eating astaxanthin-rich krill and shrimp, allowing them to be an excellent natural source of vitamin D. This vitamin regulates calcium absorption for bone health.

  • B vitamins. Salmon has high levels of B vitamins like niacin, vitamin B6, and vitamin B12 for energy production, brain function, and nerve health.

So salmon checks all the boxes when it comes to nutrients. But does Captain D’s preparation maintain these benefits?

How Captain D’s Salmon Compares

Now that we know salmon is incredibly nutritious, let’s see how the salmon at Captain D’s stacks up by looking at some key factors:

  • Wild vs farmed: Captain D’s uses farm-raised salmon instead of wild-caught. Farmed salmon tends to contain slightly less omega-3s and vitamin D but remains healthy.

  • Preparation: Captain D’s salmon is grilled, one of the healthiest cooking methods. Frying or breading would add extra calories, fat, and sodium.

  • Portion size: A standard serving is one grilled salmon fillet with 220 calories, 10g fat, 31g protein, and 500mg potassium. A reasonable portion with protein and omega-3s.

  • Ingredients: Captain D’s fillets contain just salmon and seasonings without fillers, excess sodium, or breading. This simple preparation maximizes the natural benefits.

  • Sustainability: Captain D’s states a commitment to sourcing sustainable seafood to help preserve fish populations and ocean ecosystems.

So while not identical to wild salmon, Captain D’s preparation maintains much of the natural nutrition in salmon.

Nutrition Information in Captain D’s Grilled Salmon

According to Captain D’s website, here are the nutrition facts for their grilled salmon fillet:

  • 220 calories
  • 10g total fat
  • 1.5g saturated fat
  • 0g trans fat
  • 80mg cholesterol
  • 105mg sodium
  • 31g protein

This nutrient profile aligns with a healthy grilled salmon fillet without heavy processing.

The Verdict: Captain D’s Salmon is Generally Healthy

Given the simple preparation, reasonable portion sizes, and commitment to sustainability, the salmon at Captain D’s does seem to be a nutritious choice full of protein and omega-3s. Grilling the salmon keeps calories and fat in check.

There are a couple caveats – farmed salmon contains somewhat less nutrients than wild, and restaurant meals trend higher in sodium than home cooking. But overall, Captain D’s salmon provides the key benefits of salmon in a sustainable product.

To maximize nutrition, balance your salmon with vegetable side dishes over high-calorie extras like fries or hushpuppies. For an extra health kick, add a side salad for antioxidants, fiber, and vitamins.

So feel good choosing the grilled salmon next time you visit Captain D’s. Just balance it out with healthy sides for a satisfying protein-packed meal. Captain D’s makes it easy to incorporate nutritious salmon into your diet.

Tips for Ordering the Healthiest Salmon Dish at Captain D’s

Follow these tips to get the most nutrition from Captain D’s salmon:

  • Stick to grilled preparation without heavy batter or breading

  • Ask for vegetable sides like broccoli or green beans instead of fries

  • Request salmon without extra sauces or seasonings to limit sodium

  • Split the plate or take half home to control portions

  • Add a side salad for extra veggies and antioxidants

  • Drink water instead of sugary sodas

  • Skip fried appetizers and desserts to balance the meal

Healthiest Ways to Order Salmon at Captain D’s

If you want to maximize nutrition in your Captain D’s order, here are some of the healthiest salmon dishes you can request:

  • Grilled salmon plate with rice, broccoli, and coleslaw

  • Blackened salmon with baked potato and side salad

  • Salmon sandwich with green beans

  • Salmon skewers with corn and baked sweet potato

  • Salmon with steamed veggies and brown rice

  • Grilled salmon salad with light dressing

Other Healthy Options Beyond Salmon at Captain D’s

While the salmon gets rave reviews, there are other nutritious picks at Captain D’s beyond seafood. Here are some of the healthiest menu items:

  • Grilled chicken salad or sandwich

  • Broccoli or green beans as a side

  • Baked potato or sweet potato

  • Veggie skewers with shrimp

  • Lobster bisque

  • Grilled tilapia or mahi mahi

So while the salmon steals the show, you have options beyond seafood for lighter, vegetable-based meals.

Overall, Captain D’s makes it easy to get your fill of nutritious fish like salmon in their restaurants across the country. While not the pinnacle of healthy eating, their preparation maintains many of salmon’s stellar nutritional benefits. So next time you find yourself at Captain D’s, feel good choosing their namesake grilled salmon for a satisfying protein punch. Just balance it out with veggies and watch your portions, and you have yourself a wholesome seafood meal!

is captain d%ca%bcs salmon healthy

Wild Caught Salmon Place, Rice, Coleslaw, Broccoli, Breadstick

is captain d%ca%bcs salmon healthy

Salmon always swims to the top of any list of superfoods. It’s rich in multiple nutrients, such as vitamin D, vitamin B12, and potassium. Plus, its excellent protein content and abundance of healthy fats make it a satiating meal.

By ordering the Wild-Caught Salmon Plate at Captain D’s, you’ll be choosing one of the healthiest menu items available. Keep a good thing going by making smart selections for your sides, too. Broccoli adds a mere 20 calories to your plate, while coleslaw, made from fresh cabbage, could have benefits for your gut microbiome.6254a4d1642c605c54bf1cab17d50f1e

Loaded Baked Potato, Broccoli

is captain d%ca%bcs salmon healthy

The beauty of a mix-and-match menu? You can order any combination of items you prefer—even if all you want to do is make a meal out of sides. Try the Loaded Baked Potato and a side of broccoli. Though the potato is topped with bacon and cheese, its total calories (400) are moderate for a main dish, and it boasts a sizable 18 grams of protein. Add the side of broccoli right onto the potato, if you like!

@CaptainDs: Fish Dinner Review – Wild Caught Salmon

FAQ

FAQ

Is Captain D’s salmon healthy?

Caught from pristine waters, our salmon is rich in omega-3 fatty acids, essential for heart health and overall wellness.

Does Captain D’s have wild caught fish?

Wild Caught Salmon seared to perfection and served on a bed of rice with your choice of two sides and a breadstick.

Is Captain D’s grilled white fish good for you?

1 fillet of Captain D’s grilled white fish contains 235 Calories. The macronutrient breakdown is 3% carbs, 54% fat, and 43% protein. This is a good source of protein (45% of your Daily Value).

How many calories are in Captain D’s salmon dinner?

1 Serving of Captain D’s baked salmon dinner contains 470 Calories. The macronutrient breakdown is 50% carbs, 16% fat, and 34% protein. This is a good source of protein (71% of your Daily Value) and fiber (18% of your Daily Value).

Does Captain D’s have wild caught salmon?

It’s rich in multiple nutrients, such as vitamin D, vitamin B12, and potassium. Plus, its excellent protein content and abundance of healthy fats make it a satiating meal. By ordering the Wild-Caught Salmon Plate at Captain D’s, you’ll be choosing one of the healthiest menu items available.

Is Captain D’s seafood healthy?

Voted a healthy and tasty option. Nutrition facts for the full Captain D’s Seafood menu, including calories, carbs, sodium and Weight Watchers points.

Does Captain D have fried fish?

Believe it or not, the Batter-Dipped Fish is a decent choice compared to several of Captain D’s other fried fish selections. Each serving has only 230 calories and offers 10 grams of protein. Just note the portion size here—these stats are for one fillet only. Expect to double or triple these numbers if you order two or three.

What to eat at Captain D?

Kids’ Meals: Kids can choose from chicken tenders, popcorn shrimp, or batter-dipped fish accompanied by one side dish. Sides: You’ll find some nutritional diamonds in the rough of Captain D’s side dishes. Nutrient-dense choices like broccoli, okra, green beans, and a baked potato are all good selections.

Does Captain D have a menu?

Captain D’s menu offers a range of customizable orders. Most entrees can either be ordered as a standalone dish or can be made a plate. A variety of sides are available to round out your meal. Here’s what you can expect in each menu category.

Does Captain D’s have Fish & Chips?

Whether you’re in the mood for traditional fish and chips, fire-blackened tilapia, or a bowl of creamy lobster bisque, Captain D’s has you covered in the fast food fish department. This seafood chain founded in Tennessee in 1969 has over 500 locations in 22 U.S. states, each of which serves hearty, mostly pescatarian fare.

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