If you’re looking for a satisfying, flavorful seafood meal that won’t break your calorie budget, the Grilled White Fish Meal from Captain D’s is your perfect match. At only US$10.99, this meal includes a tender, flaky grilled white fish fillet, a bed of seasoned rice, two customizable sides, a buttery breadstick, and up to three dipping sauces of your choice.
What Comes in the Grilled White Fish Meal?
This is one of Captain D’s healthiest and most versatile menu items. It combines simple ingredients with customizable flavor, ideal for those looking to eat well without giving up taste.
Meal Includes:
1 Grilled White Fish Fillet (choice of 4 seasonings)
1 Serving of Rice
2 Sides of Your Choice
1 Garlic Breadstick
Up to 3 Sauces/Dipping Condiments
A light yet hearty seafood meal that fits most diets and tastes.
Nutritional Facts – Grilled White Fish Fillet Only
Nutrient
Amount
Calories
180 kcal
Total Fat
7g
Saturated Fat
1.5g
Cholesterol
65mg
Sodium
430mg
Carbohydrates
1g
Sugars
0g
Protein
28g
The full meal (with sides and sauces) ranges between 500 to 1,100 calories depending on your selections.
Seasoning Options for White Fish
Tailor the flavor with your choice of one of these four seasoning profiles:
Seasoning Type
Flavor Profile
Blackened
Bold, smoky, Cajun-style spice blend
Original Chesapeake
Herby, Old Bay-style classic
Lemon Pepper
Zesty citrus with a peppery finish
No Seasoning
Light, pure white fish flavor
Most popular: Lemon Pepper, especially when paired with broccoli and cocktail sauce.
Ingredients – What’s in the Meal?
Grilled White Fish:
White fish fillet (likely pollock or swai)
Canola oil or olive oil (grilling base)
Choice of seasoning
Rice:
Long grain white rice
Salt, water, optional herbs depending on location
Breadstick:
Enriched wheat flour
Garlic butter topping
Oven-baked
Allergen Information
Allergen
Present?
Fish
Yes (white fish)
Wheat/Gluten
Yes (breadstick)
Soy
Possible (sauces, seasoning)
Milk/Dairy
Possible (breadstick, sauces)
Eggs
Possible (in sauces)
Peanuts/Nuts
No
Gluten-sensitive? Skip the breadstick and choose gluten-free side options.
Side Options – Customize with Classic or Premium Choices
Side
Calories
Cost
Flavor Profile
French Fries
330
Included
Crispy and golden
Coleslaw
180
Included
Creamy, cool, tangy
Steamed Broccoli
20
Included
Light and nutritious
Green Beans
70
Included
Seasoned and savory
Mac & Cheese
170
+$0.79
Rich and cheesy
Corn on the Cob
180
+$0.79
Buttery and sweet
Fried Okra
320
+$0.79
Crunchy, Southern-spiced
Baked Potato
210
+$0.79
Soft and filling
Loaded Baked Potato
400
+$1.99
Cheese, bacon, and green onions
Healthiest: Broccoli + Green Beans Most indulgent: Fried Okra + Loaded Baked Potato
Dipping Sauces – Select Up to 3
Sauce Name
Pairs Best With
Tartar Sauce
Classic for white fish
Cocktail Sauce
Zesty option for grilled fish
D’s Dippin’ Sauce
Sweet & smoky, versatile
Ranch
Fries and fried sides
Honey Mustard
Great with okra or fries
Hot Sauce
Bold flavor lovers
Ketchup
Sidekick to fries
Malt Vinegar
British-style fish pairing
Recommended combo: Tartar, Lemon Pepper, and D’s Sauce.
Ideal Meal Combinations
Light & Healthy:
White Fish (No Seasoning)
Steamed Broccoli + Green Beans
Sauces: Tartar, Ranch, Malt Vinegar
Classic Comfort:
White Fish (Blackened)
Mac & Cheese + Corn on the Cob
Sauces: D’s Sauce, Honey Mustard, Ranch
Crisp & Zesty:
White Fish (Lemon Pepper)
French Fries + Coleslaw
Sauces: Tartar, Cocktail, D’s Sauce
Competitor Comparison – Who Wins for Grilled White Fish?
Restaurant
Meal Name
Price
Calories
Customization
Best Feature
Captain D’s
Grilled White Fish
$10.99
180
High
4 seasonings, sauces, 2 sides
Long John Silver’s
Grilled Fish Combo
$11.49
~300
Low
Simpler combo with rice only
Red Lobster
White Fish Platter
$16.99
350+
Medium
More upscale, higher price
Captain D’s wins with the lowest calories, best price, and most seasoning/sauce flexibility.
FAQs – Grilled White Fish Meal
1. What kind of fish is used?
The Captain D’s Grilled White Fish Meal typically features swai or pollock, depending on the restaurant’s regional sourcing and supply availability.
2. Is the fish wild-caught?
The fish is most often farm-raised white fish, selected for its mild flavor and tender texture that grills beautifully.
3. Can I remove the breadstick?
Yes! You can request to remove the breadstick when ordering in-store, online, or through delivery apps.
4. Can I get brown rice instead of white?
Currently, Captain D’s only offers white rice as the default option for grilled meals.
5. Is the seasoning optional?
Yes, you can choose from multiple options—or request “No Seasoning” if you prefer a plain grilled fillet.
6. Is this meal gluten-free?
It can be made gluten-friendly by omitting the breadstick and selecting sides like broccoli or green beans. However, cross-contact is possible.
7. Is the fish spicy?
No, the regular version isn’t spicy, but the Blackened seasoning adds a mild Cajun-style heat if you want extra flavor.
8. Can I double the fish portion?
Yes, some locations offer an add-on fillet for a small extra cost, allowing you to make the meal more filling.
9. How many sauces can I choose?
You can select up to three sauces, including tartar, ranch, cocktail, or malt vinegar, at no extra cost.
10. Is this meal available for delivery?
Yes, the Grilled White Fish Meal is available for delivery via the Captain D’s app or third-party platforms like DoorDash and Uber Eats.
11. Can I customize the seasoning in-store?
Yes, most stores allow you to choose one of four seasoning options, such as Lemon Pepper, Blackened, or Original.
12. Is the rice seasoned?
The rice is typically plain white rice, though some locations may include a light herb or butter seasoning for added flavor.
13. What’s the lowest-calorie version?
The lightest combination is “No Seasoning” fish with steamed broccoli and green beans, totaling around 300–350 calories.
14. What sauces have the least sugar?
Tartar sauce and malt vinegar are the best low-sugar options among Captain D’s condiments.
15. Can I substitute rice for more veggies?
Not standard, but some locations may allow substitutions for an all-veggie meal—just ask when ordering.
Final Verdict
Absolutely. If you’re looking for a delicious, healthy, and customizable seafood meal, the Grilled White Fish Meal at Captain D’s is a perfect pick. With just 180 calories for the base fillet, endless side and sauce combinations, and flavorful seasonings, this meal delivers great taste and nutrition at a wallet-friendly price.
Smart, simple, satisfying — the Grilled White Fish Meal proves that fast food seafood can be clean, lean, and craveable.
