If you’re looking for the lightest, most health-conscious combo on the entire Captain D’s menu, the Grilled White Fish & Shrimp Meal is the one to know about. For $11.99, you get a grilled white fish fillet, six grilled shrimp served over a bed of rice, two sides, and a breadstick — all for just 280 calories.
This guide breaks down everything you need before ordering: the ingredients, the full nutrition facts, the allergen breakdown, and how this dish compares to grilled seafood combos at other restaurants. If you’ve been searching for a genuinely low-calorie seafood meal that doesn’t feel like a compromise, this is the deep dive you need.
What Is the Grilled White Fish & Shrimp Meal?
Unlike most of Captain D’s combo plates, which lean on fried batter for both proteins, the Grilled White Fish & Shrimp Meal takes the opposite approach entirely. Both the fish and the shrimp are grilled, not fried, and served over a bed of rice rather than alongside a hush puppy.
The full meal includes:
One grilled white fish fillet
Six grilled shrimp
Served on a bed of rice
Choice of two sides
One breadstick
This makes it one of the most diet-friendly combo meals on the menu, appealing directly to anyone comparing healthy seafood options at quick-service restaurants.
Why This Meal Stands Out
Grilled, not fried — Both proteins skip the batter entirely, dramatically reducing calories and fat compared to Captain D’s fried combos.
Remarkably low calorie count — At 280 calories for the entire protein-and-rice portion, this is one of the lightest combo meals available anywhere in the fast food seafood category.
Built-in rice base — Unlike other Captain D’s meals, this one comes with rice included as part of the core dish, not just as an optional side.
Breadstick instead of hush puppy — A different, slightly lighter carb option compared to the classic Southern hush puppy.
Ingredients
Here’s what typically goes into this dish, based on Captain D’s standard preparation for their grilled seafood items:
Ingredient
Purpose
White fish fillet (typically Alaska Pollock or similar)
Primary protein (fish component)
Shrimp (six pieces)
Secondary protein (shrimp component)
Light seasoning blend
Flavor for the grilled fish and shrimp
Grilling oil or butter blend
Adds moisture and light char to the proteins
Rice
Base the fish and shrimp are served over
Breadstick
Included carbohydrate side
Note: Exact ingredient sourcing and formulations can change by region and over time. Always check Captain D’s official ingredient list in-app or in-store, especially if you have food sensitivities or a shellfish allergy.
Nutrition Facts
At just 280 calories for the fish, shrimp, and rice portion, this is one of the most calorie-efficient combo meals Captain D’s offers — especially notable given it includes two proteins.
Nutrient
Approximate Amount (Fish, Shrimp & Rice)
Calories
280
Total Fat
5–8g
Saturated Fat
1–2g
Cholesterol
140–170mg
Sodium
650–800mg
Total Carbohydrates
25–32g
Dietary Fiber
1–2g
Sugars
0–2g
Protein
30–35g
Important: These figures reflect general, publicly reported ranges for this style of grilled seafood-and-rice preparation and are meant as a helpful starting point — not an exact substitute for the restaurant’s official nutrition sheet. Full Captain D’s nutrition values (including for sides and the breadstick) can shift with recipe updates, so always confirm current numbers on Captain D’s official website or app before making dietary decisions.
Full Meal Estimate (With Two Sides + Breadstick)
Component
Estimated Calories
Grilled White Fish & Shrimp (with rice)
280
Side 1 (varies — e.g., green beans, coleslaw)
100–250
Side 2 (varies)
100–250
Breadstick
100–150
Total Meal Estimate
~580–930
As with other Captain D’s combos, your side selection has a major impact on the final calorie count. Choosing green beans and a side salad will keep the meal much lighter than pairing it with fries and coleslaw.
Allergen Information
Since this meal combines fish and shellfish with a grain-based side and breadstick, there are several allergen categories worth reviewing.
Allergen Category
Present?
Notes
Fish
Yes
Core ingredient in the fillet
Shellfish
Yes
Shrimp is a direct shellfish allergen
Wheat/Gluten
Yes
Present in the breadstick
Dairy
Possible
Depending on the grilling butter/oil blend used
Soy
Possible
Common in seasoning blends
Eggs
Unlikely
Not a standard ingredient in grilled preparations
Tree Nuts/Peanuts
Unlikely
Not a standard ingredient, but cross-contact is always possible in shared kitchens
This meal is not suitable for anyone with a shellfish allergy, since the shrimp is a core, non-optional component. Always confirm current allergen details directly with restaurant staff, especially for severe allergies.
Taste and Texture: What to Actually Expect
Since both proteins are grilled rather than fried, this meal offers a noticeably different eating experience than most of Captain D’s other combos:
The fish: Tender and moist, with a light char from the grill and mild seasoning that lets the natural flavor of the white fish come through.
The shrimp: Similarly grilled with a light char, offering a firmer bite than fried shrimp, without the heavy breading.
The rice: A neutral, simple base that soaks up some of the light seasoning from the proteins above it.
The breadstick: Soft and simple, a lighter complement compared to the denser, more indulgent hush puppy found on other Captain D’s plates.
If you’re used to Captain D’s classic fried seafood, this meal will feel like a completely different menu category — closer to a grilled seafood platter you’d find at a sit-down restaurant than a typical fast-food combo.
How the Sides and Breadstick Round Out the Meal
Two sides come standard, typically pulled from Captain D’s rotating list:
Green beans
Rice (in addition to the rice already included with the entrée)
Coleslaw
Baked potato
French fries
Corn
Side salad
The breadstick included with this meal is a lighter alternative to the hush puppy found on Captain D’s other combo plates, fitting the overall lighter, more health-conscious positioning of this dish.
Pro tip: Since the entrée itself is already quite light, this is one of the few Captain D’s meals where choosing a heavier side (like a baked potato) won’t push your total calorie count into excessive territory — giving you a bit more flexibility than with the fried combo meals.
Captain D’s Grilled Combo vs. The Competition
Let’s compare this meal to similar grilled seafood combos from other quick-service and fast-casual competitors.
Feature
Captain D’s Grilled White Fish & Shrimp Meal
Typical Fast-Casual Grilled Seafood Bowl
Sit-Down Restaurant Grilled Combo
Calories (protein + rice)
~280
Often 350–500
Often 500–700+
Preparation style
Grilled, not fried
Grilled or baked
Grilled
Shrimp included
6 pieces
Varies
Varies
Price
$11.99 (full meal)
Often $9–$13
Often $15–$22
Sides included
2 sides + breadstick
Varies, often à la carte
Typically 1–2 sides
Takeaway: Captain D’s Grilled White Fish & Shrimp Meal is genuinely competitive with fast-casual “healthy bowl” concepts, offering a comparable or lower calorie count at a similar price point, while significantly undercutting sit-down restaurant versions of a similar grilled seafood plate.
Is the Grilled White Fish & Shrimp Meal Healthy?
This is, without question, one of the healthiest options on the entire Captain D’s menu, and the numbers back that up:
Excellent protein-to-calorie ratio — Roughly 30-35g of protein for just 280 calories is an outstanding ratio, especially for a combo meal with two proteins.
Low fat — Since both proteins are grilled rather than fried, total fat stays remarkably low compared to any of Captain D’s fried options.
Lower sodium than fried combos — While still present, sodium in the core dish is meaningfully lower than in the batter-dipped fish and shrimp combos.
Rice provides a simple, digestible carbohydrate base — A neutral complement to the seasoned proteins.
If you’re specifically looking for the healthiest meal on the Captain D’s menu, this combo is very likely it — especially if you pair it with lighter sides like green beans or a side salad.
Tips for Ordering the Healthiest Version of This Meal
Choose non-fried sides like green beans, a side salad, or steamed rice to keep the entire meal in the “light” category.
Ask for sauces on the side — even light seafood dishes can pick up extra calories from added sauces or butter.
Skip the breadstick if you’re minimizing carbs — since the entrée already includes rice, you may not need the additional bread.
Check the app for updated nutrition info before ordering, since menu items and prep methods occasionally change by location.
Price and Value: Is $11.99 a Good Deal?
At $11.99, this meal is priced slightly higher than some of Captain D’s fried combos, but it’s a reasonable ask given what’s included:
A full grilled white fish fillet
Six grilled shrimp
Rice as part of the base dish
Two full sides
A breadstick
Compared to fast-casual “healthy bowl” concepts charging similar prices for a single grilled protein, getting two proteins at this price point — with two additional sides and a breadstick — makes this one of the stronger value options for anyone specifically seeking a lighter, grilled seafood meal.
FAQs
1. How many calories are in the Captain D’s Grilled White Fish & Shrimp Meal?
The fish, shrimp, and rice portion totals approximately 280 calories. The full meal with two sides and a breadstick typically ranges from 580–930 calories depending on your side choices.
2. Is the fish grilled or fried in this meal?
Both the fish and the shrimp are grilled, not fried, which is why this meal has a significantly lower calorie count than Captain D’s other fish and shrimp combos.
3. How many shrimp come with this meal?
Six grilled shrimp are included as part of the standard meal.
4. Does this meal contain shellfish?
Yes. The shrimp is a core component of this dish, so it is not suitable for anyone with a shellfish allergy.
5. Is this meal gluten-free?
No. The included breadstick typically contains wheat, so the full meal is not gluten-free, though the fish, shrimp, and rice portion may be lower in gluten depending on preparation.
6. What type of fish is used in this meal?
It’s typically a mild white fish fillet, commonly Alaska Pollock or a similar whitefish, prepared with a light grilled seasoning.
7. How much does the meal cost?
It’s priced at $11.99, which includes the grilled fish, six grilled shrimp, rice, two sides, and a breadstick.
8. What sides come with the meal?
Two sides of your choice, which may include green beans, rice, coleslaw, fries, baked potato, corn, or a side salad, depending on availability.
9. Is this the healthiest meal on the Captain D’s menu?
It’s widely considered one of the lightest and most protein-dense options available, thanks to the fully grilled preparation of both proteins.
10. Can I customize the sides to make the meal lower calorie?
Yes. Choosing green beans, a side salad, or skipping the breadstick will help keep the total calorie count lower.
11. Is the breadstick included automatically, or is it optional?
It’s included as part of the standard meal at no extra charge.
12. How does this compare to a fast-casual grilled seafood bowl?
Captain D’s version is competitively priced and often lower in calories than similar grilled seafood bowls at fast-casual chains, while including more components like two sides and a breadstick.
13. Is the shrimp seasoned the same way as the fish?
Generally, yes — both the fish and shrimp use a similar light grilling seasoning, giving the dish a consistent flavor profile across both proteins.
14. What allergens should I be aware of?
Fish, shellfish, and wheat/gluten (from the breadstick) are the primary allergens, with possible dairy and soy content depending on preparation. This meal is not appropriate for anyone with a shellfish allergy.
15. Is this meal good for high-protein, low-calorie diets?
Yes — with roughly 30-35g of protein for only 280 calories in the core dish, it’s an excellent option for anyone prioritizing lean protein intake.
16. Can I order this meal without the rice?
Availability of substitutions can vary by location — check with your local Captain D’s or the app for alternative preparation options.
17. Does Captain D’s offer this meal at all locations?
Menu availability can vary by region and location, so it’s a good idea to check your local Captain D’s menu or app before visiting.
Final Verdict
If you want a genuinely light, protein-forward seafood meal without sacrificing variety, the Captain D’s Grilled White Fish & Shrimp Meal is likely the strongest option on the entire menu. At just 280 calories for two full grilled proteins served over rice, and $11.99 for the complete meal with two sides and a breadstick, it stands out as one of the best healthy seafood options in the fast food category.
Just remember: nutrition and allergen details can shift over time, so always double-check current information through Captain D’s official app or website before making decisions based on strict dietary needs — especially given the shellfish component.
