Fish Favorites at Captain D’s – Full Breakdown by Cut, Flavor, Calories, and Cooking Method

Fish dishes are the most ordered category on Captain D’s menu, and honestly, that didn’t surprise me at all when I first visited. I saw almost every table around me filled with golden battered fish, catfish platters, and combo boxes stacked with crispy fillets and shrimp. Even the family ahead of me in line asked for “whatever has the most fish in it,” and that’s when I knew fish wasn’t just an option here; it was the main deal.

After trying nearly every variation myself over a few weeks (don’t ask how much I spent), I noticed a clear pattern. The fish isn’t just cooked one way; it’s offered in styles that suit different tastes and needs. Some go for the thick, crunchy batter-dipped fillet, while others prefer a soft, lightly breaded country-style or the grilled ones for fewer calories.

This article will break everything down: the types of fish used, how each one tastes, how it’s cooked, how much you get, and even what it pairs best with. I’ll also go into calorie details and nutrition facts, so whether you’re on a budget, watching your intake, or just want to get the crispiest piece of fish, you’ll have everything you need to make the best choice.

2 Piece Batter Dipped Fish Meal

$9.79

Cal: 460

3 Piece Batter Dipped Fish Meal

$11.39

Cal: 690

4 Piece Batter Dipped Fish Meal

$12.59

Cal: 920

2 Piece Catfish Meal

$11.99

Cal: 520

3 Piece Catfish Meal

$13.99

Cal: 520

4 Piece Catfish Meal

$16.99

Cal: 520

Southern Style Whitefish

$9.99

Cal: 560

Why Fish Rules the Captain D’s Menu

Captain D’s is widely known for its seafood, but it’s the fish dishes that really drive people through the door. Unlike other fast food chains that mix seafood as a side note, Captain D’s built its entire brand around fried and grilled fish. You walk in expecting crispy fillets, and that’s exactly what they focus on delivering. Most regulars even refer to the place as “that fish spot,” not “the seafood place,” which says a lot.

Captain D’s Focus on Fish vs. Competitors

When you compare Captain D’s with other seafood chains like Long John Silver’s or even Popeyes’ limited seafood line, the difference is clear. Captain D’s menu has a wider variety of fish cuts, from fillets to tenders, and more cooking methods like batter-dipped, breaded, country-style, and grilled. Popeyes might toss out a seasonal fish sandwich, but it’s not the same thing. Captain D’s keeps fish as the lead dish all year long.

While Long John Silver’s also offers battered fish, their options are fewer, and their sides aren’t as fish-focused. Captain D’s puts fish at the center of every meal combo. You’ll notice their kids’ meals, family trays, and even salads highlight fish in different forms.

Sourcing and Cooking Method Set Them Apart

Captain D’s has mentioned in past releases and press that they use wild-caught species like Alaskan pollock and flounder. While full sourcing data isn’t always listed on the menu, wild-caught fish often means better texture and fewer additives. And I could feel that when biting into their batter-dipped fish; the crunch held up, and the inside wasn’t mushy or watery like some frozen options from competitors.

Each piece is cooked to order, and depending on the style, it’s either hand-battered, lightly breaded, or grilled with seasoning. The fried options are golden and crispy, while the grilled fillets have visible seasoning on top like lemon pepper or blackened spice. You can also spot real grill marks on items like the Wild Alaskan Salmon.

Why the Brand Equals Fish First

People don’t go to Captain D’s just for shrimp or sides. The fish is the reason people remember the name. It’s the default recommendation when someone mentions the brand; “Get the fish,” is what I’ve heard more than anything else in conversations around it.

They’ve also built combos like the Fish & Chicken, Fish & Shrimp, and Supreme Sampler, which all start with fish as the base. Even in the Captain’s Classics and Family Meals, fish takes the lead. So if someone has never been to Captain D’s before, odds are the first meal they’ll be told to try involves fish; because that’s what Captain D’s is known and trusted for.

What Types of Fish Cuts Does Captain D’s Use?

Captain D’s uses several types of fish across its menu, including flounder, white fish (often Alaskan pollock), and catfish. These aren’t just different in name; they each have their own texture, fat content, and fillet format. Whether you’re ordering grilled or fried, knowing the cut helps you understand what you’re getting.

What Is Flounder Like?

Flounder is one of the most delicate and mild-tasting fish served at Captain D’s. It’s a flatfish, which means the fillets are thin and boneless by design. These are always skin-off, making them easier to bite through when fried or grilled.

The texture is soft and flaky, with low oil content. Because of that, it cooks quickly and pairs well with lighter breading or seasoning. It’s especially common in the Breaded Flounder or Fried Flounder Sandwiches in select regions.

Calorie range (per 100g, fried): 200–240 calories
Source: Usually wild-caught and flash-frozen for transport

What Is Southern-Style White Fish?

Captain D’s Southern-style white fish is typically Alaskan pollock. It’s meatier than flounder, with a thicker fillet and a more structured bite. When fried, it holds its shape better and gives a stronger crunch. This cut is boneless and served skinless.

You’ll find this used in the Batter-Dipped Fish, Fish Tenders, and many combo meals. It’s the go-to fish when you want a classic fried fillet that’s filling.

Calorie range (per 100g, fried): 230–260 calories
Source: Wild-caught Alaskan pollock, frozen at sea to preserve quality

What Is Catfish Like at Captain D’s?

Catfish has a stronger flavor than pollock or flounder. The texture is firm and slightly grainy, with a buttery mouthfeel when fried. At Captain D’s, catfish is served in the Catfish Feast, and the fillets are boneless but not always as uniform in size as pollock. It is skinless but has a natural marbling that gives it more richness.

It’s especially popular in the South, where the Catfish Feast is often a top seller. Compared to white fish, it feels heavier and more savory.

Calorie range (per 100g, fried): 250–310 calories
Source: Usually farm-raised and shipped frozen

Are the Fillets Pre-Cooked or Fresh?

None of the fish is served fresh in the raw sense. The fillets are either flash-frozen at sea (for wild-caught) or commercially frozen (for farmed fish). This is standard for most fast-food seafood chains to maintain food safety and consistency across locations.

So, if you’re wondering what kind of fish ends up in your combo meal; it’s most likely Alaskan pollock unless you specifically order catfish or flounder. Each cut is boneless, skinless, and designed to work with either frying or grilling.

If you’ve ever compared the crunch on a Batter-Dipped Fillet with the flakiness of grilled tilapia, you’ve already noticed how the cuts affect the eating experience. That’s why knowing the difference helps you pick the right dish the next time you’re at Captain D’s.

How Does Captain D’s Cook and Coat Its Fish?

Captain D’s uses different cooking and coating styles depending on the fish dish. You’ll usually see four types: batter-dipped, breaded, grilled, and country-style. Each style changes the flavor, texture, and crunch; and honestly, it makes a big difference on the plate.

What Is Batter-Dipped Fish?

This is the signature style at Captain D’s. The fish fillet is dipped into a wet flour-based batter and fried until golden. When you bite into it, the coating feels airy but crisp, not as heavy as breadcrumbs. The inside stays soft, and the batter locks in the flavor well.

This style pairs best with hush puppies and fries, since the light batter gives you room to enjoy richer sides. Batter-dipped fish is what most people picture when they think of Captain D’s; because it’s their original hit.

Best with: Fries, hush puppies, coleslaw
Texture: Crunchy outside, soft inside
Flavor: Mild, clean fish taste held by the batter

What Is Breaded Fish?

Breaded fish at Captain D’s uses dry breadcrumbs or seasoned coatings. The result is a thicker, crunchier crust. You’ll see this with the flounder and the Southern-style fish tenders. Breaded coatings absorb more oil, so they feel heavier, but also pack more seasoning.

This is a better pick if you want something hearty and super crispy. When I tried the Breaded Flounder combo, I noticed it stayed crunchy even after sitting for 15 minutes; not something batter-dipped always pulls off.

Best with: Baked potato, okra, mac & cheese
Texture: Thick, crunch-heavy shell
Flavor: More seasoned, peppery edge

What Is Grilled Fish?

Grilled styles use zero breading or batter. Captain D’s grills tilapia, white fish, and salmon with blackened or lemon pepper seasoning. These options are for anyone watching calories or trying to avoid fried food. You get a smoky flavor without the extra oil.

Grilled meals come with rice and steamed sides by default, like broccoli or corn. The seasoning adds a bit of kick, especially the blackened option. It’s still moist inside but has a charred edge from the grill.

Best with: Seasoned rice, steamed broccoli, side salad
Texture: Flaky, slightly firm
Flavor: Smoky or citrusy, depending on seasoning

What Is Country-Style Fish?

Country-style fish is a unique twist that blends both breading and seasoning. It’s less crunchy than breaded fish but spicier than batter-dipped. You’ll find this style with a thinner coating that lets more fish flavor through, often used on Southern-style items.

The coating includes herbs and a light cornmeal touch. It’s not greasy, and I’d say it’s one of the more flavorful options if you like a home-cooked vibe.

Best with: Green beans, mashed potatoes, hush puppies
Texture: Mild crunch, thin layer
Flavor: Herb-seasoned, slightly rustic

What About Frying Temperatures and Oils?

Captain D’s hasn’t publicly listed exact frying temperatures, but standard practice in fast food is around 350–375°F. That keeps the fish crispy without drying it out. As for oil, they use a blend that’s soy-based, which is common in commercial kitchens due to its neutral taste and high smoke point.

The oil choice matters; it keeps the coating from feeling heavy or tasting burnt. I’ve never had a fish combo from Captain D’s that left a greasy aftertaste, which means their oil management is tight.

In short, the way the fish is cooked totally changes the experience. Whether you want a crispy bite, a soft grilled cut, or a flavorful crust, Captain D’s gives you options that fit both taste and diet. And if you’re like me, you’ll find yourself matching the fish style with your mood that day.

How Do Captain D’s Fish Dishes Taste? Salty, Spicy, Buttery, or Mild?

Captain D’s doesn’t just serve “fish.” Each item has its own flavor tone; some are mild and buttery, others are seasoned to be salty or spicy. If you’ve ever sat down with one of their combo boxes, you probably noticed how every bite plays out differently depending on how it’s cooked, coated, and served.

Batter-Dipped Fish: Mild and Buttery

The batter-dipped fish is the softest on the list, both in flavor and texture. It’s slightly buttery, especially when eaten hot. The salt level is low, which leaves more room for sides and sauces to bring contrast. Most people dip it in tartar sauce to give it some tang.

The flavor by itself is clean, not fishy. That’s why many first-timers start here; it’s simple, comforting, and easy to pair.

Sauce Tip: Tartar sauce brightens it up, doesn’t overpower.
Side Pairing: Fries add salt, coleslaw adds tang, hush puppies add crunch.
Good For: Mild-taste lovers, kids, anyone avoiding spicy food.

Southern-Style Fish: Seasoned and Buttery with Heat

This one brings more edge. The coating has herbs and a bit of pepper, which adds a small kick. Still, it stays buttery thanks to the oil. If you like your fish with flavor but not full-on spice, this is the middle ground.

It’s less crispy than breaded fish, but way more seasoned than the basic batter-dipped. If you skip the tartar sauce, you still get flavor in every bite.

Sauce Tip: Tartar sauce can tone down the spice, but most don’t use it.
Side Pairing: Okra or mac & cheese balance out the peppery flavor.
Good For: Anyone who likes “home-style” seasoning.

Breaded Flounder: Crispy and Salty

The breading locks in more salt, so you get a stronger, more snacky flavor here. It’s the crispiest among the fried options and has a bolder taste than batter-dipped. It doesn’t really need sauce, though many people still go for tartar out of habit.

This one tastes more like a fried fish sandwich minus the bread. The saltiness works well with sweet sides like coleslaw or honey mustard dressing on the salad.

Sauce Tip: Tartar sauce can be too much; use sparingly.
Side Pairing: Coleslaw gives sweetness; baked potato adds softness.
Good For: Fans of crunch and bold salty edges.

Country-Style Fish: Peppery and Earthy

This one isn’t spicy-hot, but it is seasoned heavily with pepper and herbs. It gives an earthy taste that feels homemade. If you like southern cooking, this will click right away.

It doesn’t scream with flavor, but it leaves a little kick in your mouth. Compared to the other options, it’s the best for people who dislike bland food but also don’t want to sweat.

Sauce Tip: Tartar adds a sweet-tangy layer that helps tone the pepper down.
Side Pairing: Green beans and mashed potatoes keep the country feel going.
Good For: People who want something stronger than mild but not fully spicy.

Catfish Feast: Strongest Flavor, Rich and Spicy

Catfish has a very different taste; it’s denser and fishier than white fish. At Captain D’s, it’s seasoned heavily and fried to make sure it stays bold. It’s saltier and oilier, and not everyone will like it. But those who love catfish usually swear by it.

Tartar sauce doesn’t go well here for most people. Lemon juice or hot sauce fits better. Because of its richness, pairing with a lighter side like broccoli or rice helps balance things out.

Sauce Tip: Skip tartar, add lemon or hot sauce instead.
Side Pairing: Rice or steamed broccoli calms the richness.
Good For: Catfish fans, those looking for stronger fish flavor.

Spicy vs Mild: What Do Customers Prefer?

Mild options like batter-dipped and grilled fish are the top sellers. That’s probably because they work for all ages and don’t overwhelm the taste buds. But spicy styles; like country-style or catfish; are gaining popularity, especially among younger adults who want more kick in their meals.

Captain D’s keeps it balanced. You won’t find anything too fiery, but there’s enough variety for both spice fans and plain eaters. I’ve seen families order a mix of both; mild fish for the kids, seasoned items for the grown-ups; and everyone’s happy by the end.

What Is the Batter-Dipped Fish Like at Captain D’s? Size, Texture, and Best Pairings

The batter-dipped fish is the most ordered item at Captain D’s. Each piece measures around 6 to 7 inches in length, about an inch thick in the middle, and tapers off at both ends. It’s a full fillet, not chopped or formed. Most orders include 1 to 3 pieces depending on the combo or meal.

How Crispy Is the Batter?

The outer layer is golden, slightly flaky on the surface, but soft underneath. It doesn’t form a hard shell like breaded fish. Instead, the batter stays puffy and slightly greasy; think of it like a soft blanket over the fish rather than a sharp crunch. The inside stays moist, and the batter absorbs just enough oil to keep the flavor locked in.

Unlike breaded options, you won’t hear a loud crunch when biting into it. It’s more about the warm, tender mouthfeel.

What Does It Taste Best With?

The most common sauce ordered with this fish is tartar sauce. The reason is simple; the fish itself is mild, and the tartar brings just enough sharpness to cut through the softness. Some people go with ketchup, but that’s less common. Lemon slices are available in some locations and can bring a fresh twist if you prefer less fat on the palate.

When it comes to sides, fries and coleslaw are the top pairings. Fries add a salty crunch. Coleslaw adds tang and coldness that balance the warm batter.

Popular drink choices include:

Sweet tea (for the southern-style meal vibe)
Fountain Coke (to balance the oil)
Lemonade (works well with tartar and fish)

Nutrition and Calories per Piece

One piece of batter-dipped fish contains:

Calories: 230
Calories from Fat: 130
Total Fat: 15g
Saturated Fat: 8g
Cholesterol: 50mg
Protein: 10g
Carbohydrates: 11g
Sodium: 570mg
Allergens: Fish, Wheat, Soy

This makes it moderate in calories but high in fat and sodium, so most people balance it with a non-fried side like broccoli or a side salad.

How Much Does It Cost?

The price for a single piece varies based on the combo. On average:

1-Piece Add-On: $2.49
2-Piece Meal with Fries and Hush Puppies: Around $6.99
3-Piece Meal: Usually between $8.49 and $9.49 depending on location

Prices may change slightly depending on state taxes or seasonal offers.

Who Orders It Most?

From what I’ve seen, this item appeals to all age groups. It’s soft enough for seniors and kids, flavorful enough for adults, and not spicy at all. Whenever I order at Captain D’s, I notice this fish ends up on nearly every tray; whether as part of a combo or the main item. It’s the comfort food that keeps people coming back.

Why Is the Southern-Style White Fish Different from Other Fish at Captain D’s?

Southern-Style White Fish stands out on the Captain D’s menu because of its unique seasoning and heavier coating. It isn’t just a simple fried fish; it comes pre-seasoned with a blend that tastes peppery, slightly smoky, and very salty. Unlike the batter-dipped option, this one has a thicker crust that sticks closer to the fillet, making each bite more intense in flavor.

How Is It Cooked Differently?

This fish is deep-fried like the others, but the flour-based coating holds more oil than batter. That makes the texture heavier, and the crust has a crunchier feel overall. The fish is skinless and filleted, but the portion is usually longer and flatter than the batter-dipped cut. It browns a bit more during frying, giving it a darker, golden edge.

It isn’t flaky in the traditional sense. Instead, it breaks apart into dense, oily layers, which some diners like and others feel is “a bit too greasy” when paired with fried sides.

What’s the Sodium Level Like?

This is one of the saltiest fish options on the menu. One fillet carries:

Calories: 560
Total Fat: 37g
Sodium: 1390mg
Protein: 27g

For comparison, the same portion of grilled tilapia has about half the sodium. This makes the southern-style better as an occasional indulgence rather than a frequent choice; especially if you’re watching blood pressure.

What Do People Say About It?

Many diners I’ve met love the flavor kick but usually follow it with a sweet drink to balance things out. The most common phrase I’ve heard at my local Captain D’s is, “It’s crispy but oily.” Some prefer it with just a lemon wedge instead of tartar to cut the richness. It’s more popular in southern states where heavier seasoning is common.

It’s not usually recommended for kids because of the salt level and seasoning, but it hits the mark for adults who like bold flavor and texture.

What Makes Captain D’s Flounder Stand Out? Shape, Taste, and Who Orders It

Flounder has a flat, oval shape that’s immediately noticeable when served. While other fish like white fish come in longer, rectangular fillets, flounder lays wide on the plate. That makes it a little trickier to fit in a standard clamshell box, but it also looks fuller when served.

How Does It Taste?

Flounder is one of the mildest fish on the menu. The flavor is light with a hint of the sea; enough to know it’s fish, but not “fishy.” It doesn’t carry heavy seasoning on its own. This makes it ideal for diners who prefer to control the flavor with sauces like tartar or cocktail.

Compared to white fish or catfish, flounder feels a bit more delicate. The meat is thin and breaks apart gently with a fork.

Is It Usually Served Alone or in Combos?

It shows up mostly in combos, especially in meals that mix fish with shrimp or chicken. Flounder rarely gets ordered solo unless someone is looking for a lighter fish. It’s more of a “supporting cast” item that adds variety to seafood platters.

Because of its clean taste and soft texture, flounder is often chosen by older adults and diners who want something less greasy. It’s not usually a hit with younger kids since it doesn’t have bold flavors or crunchy coating like tenders or batter-dipped fish.

Nutrition Highlights

Calories per piece: 240
Total Fat: 15g
Protein: 15g
Sodium: 430mg

It lands in the middle range for fat and sodium, making it a decent choice for those who want fried fish without going overboard. Most people pair it with coleslaw or rice rather than fries to keep the meal balanced.

Why Do Some People Choose Catfish Over Other Fish at Captain D’s?

Catfish has a bold, earthy taste that sets it apart from the rest of the fish at Captain D’s. It’s dense, slightly sweet, and holds up well to deep frying. But not everyone likes it. Some say it has a “muddy” aftertaste; especially if they’re more used to flaky, mild fish like flounder or tilapia.

What Does the Catfish Offer Nutritionally?

Each serving of Captain D’s catfish (three pieces in the Catfish Feast) provides:

Calories: 780
Total Fat: 56g
Protein: 33g
Sodium: 1720mg

Compared to white fish, it’s higher in both protein and fat. This makes it filling but also heavier, especially when paired with fries and hush puppies.

Where Is It Most Popular?

Catfish is a big hit in the South and Midwest. It’s a common comfort food in these areas and feels familiar to those who grew up eating it fried at family gatherings or fish fries. At Captain D’s locations in Tennessee, Georgia, or Mississippi, I’ve seen catfish combos fly off the shelves faster than grilled items.

It’s mostly offered in individual combo plates, like the Catfish Feast. You won’t typically see it inside family meal packs unless it’s a custom mix. That’s probably because catfish has such a specific taste that it might not suit everyone at the table.

What Makes Captain D’s Country-Style Fish Different?

Country-Style Fish at Captain D’s is for those who want a break from thick batters. It has a lighter breading that feels more like it was made at home than in a fast-food kitchen. The coating is less puffy, more crispy, and lets the fish itself take the spotlight.

Why Do People Choose This Style?

This one’s for customers who want less grease on their plate. Even though it’s still deep-fried, the lighter breading soaks up less oil. That makes each bite feel crisp instead of soggy. It also reheats better if you’re taking it home.

You’ll often find it paired with okra, green beans, or a side salad; things that keep the meal light. While fries still come standard, many people swap them out when ordering this specific fish.

Are There Any Allergy Concerns?

Yes. The breading contains wheat and may have soy traces. So, if you have gluten sensitivity, this one’s not safe. And it’s not available in a grilled version, so alternatives like the Grilled Tilapia or Lemon Pepper White Fish might be better choices.

Each piece of Country-Style Fish has:

Calories: 190
Fat: 12g
Protein: 9g
Sodium: 500mg

Are Captain D’s Southern-Style Fish Tenders Made for Kids or Adults?

These tenders are the smallest fish option on the Captain D’s menu. They’re finger-sized, lightly battered, and easy to chew. That’s why they’re mostly served in kids’ meals or smaller snack boxes.

What’s the Texture and Flavor Like?

Soft inside and crispy on the outside, these tenders aren’t heavily seasoned. They carry a light saltiness and pick up flavor from sauces like honey mustard or ranch. They’re not oily like the full fillets, which is part of the reason parents often pick them for younger kids.

They’re also easy to hold without making a mess; another point in their favor for school-aged diners. Though adults can get them too, they’re more of a side snack than a main dish.

How Do They Compare on Nutrition and Price?

Each tender has:

Calories: 110
Fat: 8g
Protein: 5g
Sodium: 240mg

A 4-piece snack box costs around $5.29, depending on the location. It’s a small meal but hits the spot if you’re not very hungry or just want a quick bite. They’re also part of the Kids’ Southern-Style Fish Meal, which comes with a side and a drink, making them a budget-friendly option too.

Is the Fish & Chicken Tenders Family Meal Really a Balanced Option?

This combo is one of the most ordered family packs at Captain D’s; and I can see why. It brings together battered fish and crispy chicken tenders in one box. That means picky eaters, kids, and adults can all find something they like. It’s also a smart option if you’re feeding a group where not everyone is into seafood.

What’s Inside the Box?

You get a mix of 6 fish fillets and 6 chicken tenders in this family meal, plus 2 large sides and a bunch of hush puppies; usually 8 to 10 pieces. It feeds around 3 to 4 people comfortably, or more if you’re just snacking. The balance between fish and chicken makes it feel more varied than just getting 12 pieces of one item.

When Is It Best Ordered?

This meal is great for casual family dinners, especially when you don’t feel like cooking. I’ve also seen coworkers order it for office lunches since it splits well into individual plates. If you need something fast that hits all cravings; seafood and comfort food; this combo works without argument.

How Do Leftovers Hold Up?

Reheating this meal is a mixed bag. The chicken tenders stay crisp longer and warm up well in the oven or air fryer. The fish gets soft quickly in the microwave, so oven reheating is a better bet. Hush puppies survive a second round if kept dry; but don’t expect them to taste fresh by the next day. Overall, it’s still worth saving leftovers if you store them right.

What’s Inside the White Fish, Shrimp & Crab Meal at Captain D’s?

This combo is one of the more premium seafood boxes at Captain D’s. You get a mix of white fish, butterfly shrimp, and stuffed crab shells; each with its own flavor and texture. For someone who wants a taste of everything, this combo covers it.

What’s the Portion Size Like?

You’ll usually get one white fish fillet, around 5 butterfly shrimp, and 2 small crab shells in one plate. Sides and hush puppies are included too. It’s filling but not oversized, so it leans more toward an individual meal than a shareable box.

How Do the Flavors Mix?

This combo has a balanced taste profile. The white fish is light and flaky, the shrimp adds crunch and salt, and the crab shells are creamy inside with a breadcrumb topping. Together, they hit buttery, savory, and slightly sweet notes. You don’t need extra sauces, though tartar works well with the fish.

Is It Worth the Price?

Honestly, the crab portion is small, so if you’re buying this mainly for crab, you might be disappointed. But for under $10, the mix of textures and seafood makes it feel like a solid deal. The shrimp is the star, while the crab is more of a bonus bite.

Allergy and Nutrition Notes

This combo includes fish, shellfish, wheat, and soy. It’s not friendly for gluten-free diets. Calorie count comes in around 940 for the full meal, which is moderate compared to larger platters.

Which Fish Item at Captain D’s Gives the Best Value Per Dollar?

If you’re trying to get the most food; or the most nutrition; for your money, not all items are equal. Some combos are packed with protein and weigh more, while others focus more on variety. I crunched the numbers (yes, I’m that person), and here’s what I found.

Per-Ounce Cost Breakdown

Let’s look at average serving weights and prices:

Batter-Dipped Fish: ~4 oz per fillet, around $2.29 per piece
Catfish Feast: 3 fillets, ~12 oz total, around $8.99
White Fish, Shrimp & Crab: ~10 oz total, around $9.49
Grilled Tilapia: ~5 oz per fillet, around $6.49
Fish & Chicken Tenders Family Meal: ~24 oz total protein, around $19.99

So, per ounce:

Batter-Dipped Fish: $0.57/oz
Catfish Feast: $0.75/oz
Tilapia: $1.30/oz
Family Meal Combo: $0.83/oz

The Batter-Dipped Fish wins for basic value per ounce.

Best Value for Protein

Let’s rank by grams of protein per dollar:

Catfish Feast: 33g protein / $8.99 = 3.7g per dollar
Fish & Chicken Family Meal: 142g protein / $19.99 = 7.1g per dollar
Batter-Dipped Fish: 10g protein / $2.29 = 4.3g per dollar

Winner for protein value: Fish & Chicken Family Meal.

Combo vs Solo

Solo items like Tilapia or Flounder give you fewer extras and a smaller bite count. But combos (like the family meals or the fish & shrimp plates) often come with hush puppies and sides included; making them more filling and shareable. So, if you’re looking for pure volume, combos win, but if you want specific fish flavors, go solo.

How Do Calories and Nutrition Vary Between Fish Types at Captain D’s?

Calories and macros can change a lot depending on how your fish is cooked and what type you choose. If you’re trying to stay within a calorie range, picking the right fish can make a big difference. I’ve checked the nutrition facts so you don’t have to guess.

Per Fish Type – Nutrition Summary (Per 1 Serving):

Batter-Dipped Fish
- Calories: 230
- Protein: 10g
- Fat: 15g
- Carbs: 11g
- Sodium: 570mg
Southern-Style White Fish
- Calories: 560
- Protein: 27g
- Fat: 37g
- Carbs: 26g
- Sodium: 1390mg
Breaded Flounder
- Calories: 240
- Protein: 15g
- Fat: 15g
- Carbs: 10g
- Sodium: 430mg
Blackened Tilapia
- Calories: 210
- Protein: 34g
- Fat: 7g
- Carbs: 1g
- Sodium: 85mg
Wild Alaskan Salmon
- Calories: 230
- Protein: 31g
- Fat: 10g
- Carbs: 2g
- Sodium: 600mg
Country-Style Fish
- Calories: 190
- Protein: 9g
- Fat: 12g
- Carbs: 11g
- Sodium: 500mg

Best for Low-Calorie Diners:

If you’re watching calories, Blackened Tilapia is the best choice. It has high protein (34g) and just 210 calories. It’s also very low in carbs and sodium compared to the others. It’s grilled, not fried, so it’s naturally lower in fat too.

Which Sauce Goes Best with Each Fish Style?

Choosing the right sauce can make a meal much better; or ruin it. I’ve tried almost all the combos at Captain D’s (sometimes more than I should admit), and here’s what works best with each fish style.

Sauce Match-Ups:

Batter-Dipped Fish
→ Tartar Sauce is the top choice. It brings a creamy tang that cuts through the fried crust perfectly.
Southern-Style White Fish
→ Sweet & Sour Sauce is a nice contrast. The fish has a heavy seasoning, and this sauce adds a lighter sweetness that balances it.
Breaded Flounder or Shrimp Combos
→ Cocktail Sauce works well here. It gives a bold flavor kick that’s especially good with shrimp but doesn’t overpower the fish.
Grilled or Mild Fish (Tilapia, Salmon)
→ Lemon wedges or fat-free Italian dressing work better than heavy sauces. They keep the flavors clean.
For Everything
→ D’s Dippin’ Sauce is a wildcard. It’s creamy, salty, and works with fried or grilled items alike. A lot of regulars mix it with tartar for extra kick.

Tip: Don’t drown the fish; dip lightly so you don’t lose the original taste.

What Should You Know About Allergens and Dietary Restrictions at Captain D’s?

Captain D’s isn’t allergy-free, but some items are safer than others. If you have wheat, soy, or shellfish issues, you’ll need to scan the menu carefully.

Major Allergen Triggers:

Contains Wheat and Soy
→ Batter-dipped fish, fish tenders, chicken tenders, hush puppies, most fried items.
→ Even flounder and shrimp are coated with wheat-based breading.
Contains Shellfish
→ Butterfly shrimp, crab shells, shrimp skewers, and mixed seafood meals.
Contains Dairy
→ Mac & cheese, mozzarella sticks, desserts like cheesecake.

Gluten-Free Friendly Items:

Steamed Corn (when available)
Broccoli
Side Salad (without dressing croutons)
Grilled White Fish
Lemon Pepper White Fish
These are low-risk if no cross-contact occurs.

Is There an Air-Fried Option?

Captain D’s doesn’t list air-fried or baked alternatives on the regular menu. However, in some regions or test kitchens, oven-cooked options have been mentioned by customers. You can always ask at the counter, especially for grilled items, which are naturally lower in oil.

If you have serious allergies, tell the staff directly. Cross-contact in fryers can be an issue, especially with wheat and shellfish.

Where Are Fish Dishes More Popular – South or West?

From what I’ve seen and tasted, Captain D’s fish meals are especially popular in the South and Midwest. In places like Alabama, Tennessee, and Mississippi, catfish and southern-style white fish show up more often, and customers tend to favor heavier, more seasoned items. Catfish has a bold, earthy flavor that people in the South seem to grow up with. I once stood behind someone in Georgia who ordered nothing but catfish; four pieces, no sides. Said it reminded them of their grandma’s Sunday dinner.

On the other hand, when I checked locations on the West Coast, the menu leaned more toward grilled options. Items like Blackened Tilapia and Wild Alaskan Salmon were more commonly promoted on signage, especially in California and Nevada. That makes sense because a lot of people out there lean toward lower-fat meals.

Some regional stores also quietly offer limited-time fish items, depending on local demand. I’ve heard customers mention items like Cajun-seasoned catfish or extra-large flounder fillets in specific stores, but they’re not always listed online. They’re kind of like Captain D’s own little secret.

If you’re traveling, don’t expect the same menu at every Captain D’s. I’ve seen hush puppies removed in one spot and swapped with extra corn on the cob in another. So yeah, what sells best really depends on where you are.

What’s My Honest Take as Someone Who Eats Here Regularly?

I’ve eaten at Captain D’s more times than I can count; sometimes for a quick lunch, sometimes for family dinners. If I had to describe it in one line, I’d say: you come for the fish, but stay for the fries and hush puppies.

For someone new to Captain D’s, I’d recommend starting with the 2 Pc Batter-Dipped Fish Meal. It’s the signature dish for a reason. It’s crispy, soft inside, and goes perfectly with tartar sauce and fries. If you prefer grilled, the Lemon Pepper White Fish is light but still flavorful. It doesn’t leave that heavy feeling after a meal.

Ordering online works well, but some items can be marked “unavailable” depending on the store. I once tried to grab a fish sandwich through the app, and it was greyed out; turned out they were out of buns. So if you’re after something specific, calling ahead or checking availability at different nearby stores helps.

All in all, the fish section isn’t just popular; it’s what gives Captain D’s its identity. And honestly, they do a pretty good job keeping it that way.