Captain D’s Grilled Meals – Full Breakdown of Cuts, Calories, and Combos

Grilled meals at Captain D’s are the best option for anyone who wants lower calories and less oil. I switched to grilled plates after realizing how heavy the fried ones felt, especially during lunch. When I ordered the Grilled Tilapia with broccoli and rice, the meal was lighter, easier to finish, and didn’t leave me feeling sluggish.

In this article, I’ll explain everything about Captain D’s grilled menu. You’ll learn exactly which fish cuts they use, what seasoning options are available, and how many ounces come in each meal. I’ll also include nutrition details like calories, fat, and protein, and share which sides and sauces work best with each fish.

Grilled Tilapia Meal

$10.99

Cal: 210

Wild Alaska Salmon Meal

$13.29

Cal: 230

Grilled White Fish Meal

$12.59

Cal: 920

Grilled White Fish & Shrimp Skewer Meal

$13.29

Cal: 280

Why Choose Grilled at Captain D’s Instead of Fried?

Grilled meals at Captain D’s are preferred by people who want fewer calories and less fat. I often go for grilled when I want something filling but not greasy. My first time trying their grilled white fish, I noticed how light it felt compared to fried options.

How Many Calories Do You Save With Grilled Meals?

A single grilled white fish meal has about 280 calories, depending on the sides. That’s nearly half of what some fried platters contain. Fat content drops sharply too because no oil or breading is involved.

What Seasonings Are Available for Grilled Fish?

Captain D’s lets you choose from three seasonings:

• Blackened adds heat and a smoky crust.
  
• Lemon pepper gives a fresh, zesty kick.
  
• Original uses mild herbs with low salt.
  

From my experience, the blackened seasoning is best for people who like spice. Lemon pepper works well when I want something sharp but not overwhelming.

Who Orders Grilled Meals the Most?

Health-conscious diners often lean toward grilled items. I’ve seen many older customers, gym-goers, and even parents ordering grilled plates for their kids. It’s common to see someone pair grilled fish with broccoli or skip the breadstick to lower carbs.

How Do Grilled Meals Feel After Eating?

Grilled options are easier to digest and don’t leave a heavy feeling. That’s a big reason I pick them for lunch or when I need to stay sharp after eating. There’s no oily aftertaste, and the sides like rice and vegetables match the lighter flavor.

Which Fish Cuts Are Used in Grilled Meals?

Captain D’s grilled meals include three main fish cuts: blackened tilapia, wild Alaskan salmon, and grilled white fish. Each one offers a different taste, texture, and portion size. I’ve tried all three and noticed right away how different they feel on the plate.

What Is the Texture and Size of Each Grilled Fish?

Tilapia is the thinnest and most delicate of the three. It flakes easily, cooks quickly, and has a light feel. The fillet usually weighs around 100 to 130 grams.

Salmon has a firmer, meatier bite. It holds together well even when grilled, and it tends to be richer due to its fat content. The average portion falls between 140 to 160 grams.

Grilled white fish is somewhere in between. It’s a thicker, more neutral-flavored fillet that works well with all seasonings. It’s often used for combos and is typically skinless like tilapia. Most pieces weigh about 120 to 150 grams.

Are These Fillets Skin-On or Skinless?

Tilapia and white fish are always skinless at Captain D’s. Salmon, however, may come with the skin on one side. When I ordered it once, I noticed grill marks on the skin and could peel it off easily if needed. The skin helps hold moisture during grilling.

What Are the Calories Per 100g for Each Grilled Fish?

Based on standard nutritional charts:

• Grilled Tilapia: About 110–120 calories per 100g
  
• Wild Alaskan Salmon: Around 200–220 calories per 100g
  
• Grilled White Fish: Roughly 130–150 calories per 100g
  

Salmon has the highest fat and protein, which explains the extra calories. Tilapia is best for calorie control, while white fish sits in the middle.

Blackened vs Lemon Pepper vs Original – Seasoning Differences

Captain D’s offers three types of seasonings for its grilled fish: blackened, lemon pepper, and original. Each one changes how the fish tastes, even though the fillets themselves stay the same.

What Is the Flavor Profile of Each Grilled Seasoning?

Blackened seasoning brings heat and smokiness. It’s slightly spicy, with paprika, garlic, and pepper. The outside of the fish develops a charred crust, especially on tilapia or white fish.

Lemon pepper is tangy and clean. It pairs especially well with salmon. You’ll taste a sharp lemon note, followed by cracked black pepper. It’s not spicy; just bold.

Original seasoning is very mild. It uses salt and light herbs. I noticed it worked best when I just wanted to taste the fish more than the seasoning.

Which Seasoning Works Best With Each Type of Fish?

• Blackened: Tilapia and white fish
  
• Lemon Pepper: Salmon
  
• Original: White fish or for kids
  

I once mixed blackened tilapia with fries and hush puppies, and the spice carried through every bite. For salmon, lemon pepper helps balance its richness.

What Sauces Go Best With Each Seasoning?

From what I’ve tasted:

• Blackened pairs well with ranch or sweet-and-sour
  
• Lemon pepper goes best with tartar or lemon slices
  
• Original works with cocktail sauce or light vinaigrettes
  

The sauces don’t overpower grilled fish like they can with fried items. They add moisture without hiding the seasoning.

Do Adults and Kids Prefer Different Grilled Seasonings?

Most kids I’ve seen ordering grilled fish stick with the original or lemon pepper. Blackened is spicier and might be too much for a younger taste. Adults usually go for blackened when they want more flavor.

Portion Sizes and Meal Combinations

Grilled fish meals at Captain D’s come with clear portion sizes and a fixed meal format. I always look at the ounces listed because it helps me compare between tilapia, white fish, and salmon. While they may look similar, they cook down differently.

How Many Ounces of Fish Are in Each Meal?

Before cooking, each grilled fish fillet weighs around 4 to 6 ounces. After grilling, moisture loss brings it down by about 20%. So, on your plate, you’re usually getting 3.5 to 5 ounces of cooked fish, depending on which type you order.

• Grilled Tilapia: Starts at 4 oz, ends around 3.2 oz
  
• Grilled White Fish: Starts at 5 oz, ends around 4 oz
  
• Salmon: Starts at 6 oz, ends around 5 oz
  

I noticed the salmon always feels heavier because of its density and natural fat content.

What Comes with a Grilled Meal?

Each grilled fish meal includes a serving of seasoned rice, two sides of your choice, and a breadstick. Some people swap out rice for broccoli or ask for double veggies to cut carbs. I’ve done that more than once; especially when I was trying to keep it light during lunch breaks.

What’s the Size Difference Between Kids and Adult Meals?

Kids’ grilled meals come with smaller portions. You get two grilled fish tenders instead of a full fillet. The weight totals around 2.5 oz cooked. Adults get full-size fillets, plus two sides. Kids also get a drink included, which is why some parents find it a decent value.

Do Grilled Meals Reheat Well?

Grilled fish holds up better than fried when reheated. I’ve microwaved the leftovers the next day and didn’t lose the flavor. The texture stays soft if you reheat gently. Just skip the breadstick; it turns tough fast.

Nutrition Facts – Calories, Protein, Fat

I compared all three grilled fish types side by side. The nutrition facts are based on standard serving sizes (roughly 100g cooked).

What Are the Calories and Protein for Each Grilled Fish?

Which Grilled Meal Has the Least Calories?

Grilled Tilapia is the lowest-calorie option. It has the leanest profile and works best when paired with steamed vegetables or salad. That’s the one I usually go for when I’m cutting down.

Which Grilled Fish Has the Most Protein?

Salmon and white fish both offer over 25g of protein per serving. Salmon has more fat, though, due to its natural oils.

How Do They Compare in Sodium?

Sodium is moderate across all three. Salmon has the highest, but it’s still below 200mg per serving. This makes the grilled menu friendly for people who are reducing salt.

Are There Any Added Sugars in Grilled Meals?

None of the grilled fish items contain added sugars. If you avoid sauces and sugary drinks, the meal stays clean. I always skip sweet tea and go for unsweetened to keep it balanced.

What Makes the Grilled Shrimp Skewer Different?

Grilled shrimp skewers at Captain D’s offer a lighter, leaner way to enjoy seafood without the fried crunch. I’ve ordered it a few times when I wanted something simple but still filling.

How Many Shrimp Come on a Skewer?

Each skewer holds about 4 to 5 medium-sized shrimp. You usually get two skewers per order. That totals roughly 8 to 10 shrimp per meal. The wooden skewers are around 6 inches long and easy to hold if you’re eating on the go or sharing.

How Does Grilled Shrimp Taste Compared to Fried?

Grilled shrimp has a cleaner, less greasy taste. There’s a smoky, charred flavor from the grill that gives it a bit more edge. Unlike fried shrimp, which is coated and crunchy, grilled shrimp lets the natural flavor come through. It’s more savory than salty.

How Is It Used in Combo Meals?

You’ll often find grilled shrimp paired with grilled fish in combo boxes. I’ve seen it next to tilapia or white fish, especially in the low-calorie section of the menu. It balances well with a grilled fillet because it adds variety in both taste and texture without boosting the calorie count too much.

What Is the Texture Like?

Grilled shrimp is slightly firm but juicy. It doesn’t feel rubbery unless overcooked, and at Captain D’s, it’s usually just right. If you like shrimp that’s soft in the center but slightly crisp around the edges, you’ll probably enjoy it.

Allergy Information

Shrimp skewers contain shellfish. They’re not safe for anyone with a shrimp or general shellfish allergy. The menu does a good job noting this, but it’s always better to double-check if allergies are a concern.

Ideal Pairings for Grilled Meals

When I eat grilled meals at Captain D’s, I try to match them with lighter sides and drinks. That way, the whole meal feels clean and satisfying.

What Are the Best Side Dishes?

Here are the sides that go best with grilled fish or shrimp:

• Broccoli: Light, steamed, and goes well with lemon pepper or tilapia
  
• Green Beans: Slightly buttery, adds warmth to the plate without heaviness
  
• Steamed Corn (if available): Sweet contrast to the saltiness of grilled meat
  
• Side Salad: Great if you skip the dressing or choose something light
  

I usually skip fries when ordering grilled meals; it kind of defeats the point.

What Are the Best Sauces?

Grilled fish doesn’t need much, but if you want sauce, go light:

• Tartar Sauce: Works okay with white fish, but can feel heavy
  
• Lemon Wedge: Always a safe choice; sharpens flavor
  
• Light Vinaigrette: Some people use this from the salad packet on their fish too
  
• Cocktail Sauce: For grilled shrimp, it adds a sweet tang
  

Which Drinks Go Best?

• Unsweet Tea: Cuts through the salt without adding sugar
  
• Water: Best option if you’re watching calories
  
• Lemonade (light version if available): Adds a refreshing twist if you’re skipping dessert
  

If you want the whole meal to feel balanced and not too filling, go with steamed sides and a sugar-free drink. That’s what I’ve stuck to most days I’m not in a “cheat meal” mood.

Gluten-Free or Allergen-Safe?

Grilled meals at Captain D’s are often a better choice for people trying to avoid wheat. Since there’s no batter or breading on grilled fish, the fillet itself doesn’t contain wheat. I asked the staff once when ordering grilled tilapia, and they confirmed it was made without any coating or flour.

Are Grilled Items Free From Wheat?

Yes, the grilled fish itself; like white fish, tilapia, or salmon; is typically wheat-free. But there’s a catch: the kitchen isn’t fully separate, and most items are cooked in shared spaces. So, while the ingredients may be gluten-free, there’s still a risk of cross-contact.

What About Cross-Contact With Allergens?

If you have celiac disease or a serious wheat allergy, there is a risk. That’s because fish for grilled and fried meals may be prepared on shared surfaces. Even the same utensils might be used. I always mention this at the counter just to be extra sure they’re careful, especially when ordering for someone with allergies.

Which Sides Are Safer Choices?

Based on what I’ve eaten and confirmed from the menu:

• Broccoli: Steamed and plain, with no flour or dairy added
  
• Corn on the cob: If available, usually safe and not buttered unless requested
  
• Side Salad: Without croutons and with gluten-free dressing
  
• Green Beans: Generally safe but ask if any sauces are added
  

Avoid mac & cheese, mozzarella sticks, and breaded okra; all of them contain wheat or dairy.

Are Breadsticks Automatically Served?

Yes, they often come with combo meals by default. You’ll want to ask them to leave it out if you’re avoiding gluten. I’ve made that mistake before and ended up handing it off to a friend.

Who Orders Grilled Meals Most Often?

I’ve visited multiple Captain D’s locations, and there’s a clear pattern in who’s leaning toward grilled options.

What Kind of Diners Choose Grilled Items?

From what I’ve seen in line or sitting near me:

• Older adults: Many are choosing grilled for health reasons
  
• Fitness-focused people: You’ll notice gym-goers in activewear grabbing salmon and broccoli
  
• Families with dietary needs: Parents getting grilled items for kids with food restrictions
  
• People on lunch breaks: Lighter meals mean less sluggishness afterward
  

What About Repeat Customers?

I once saw a guy at the table next to me say, “Same order as last week,” and it was grilled white fish with rice. Regulars who care about routine or meal prep seem to like the grilled section best. It’s predictable, light, and doesn’t leave you feeling overstuffed.

Do Grilled Orders Change by Location?

Yes, in my experience, they do. At a branch I visited in Southern Texas, most people were getting fried fish or shrimp. But when I went to one in suburban California, the majority of trays had grilled items and side salads. It feels like West Coast diners lean healthier, while the South prefers classic fried options.

Grilled Meal Value for the Price

Grilled meals at Captain D’s usually cost a little more than the fried ones. On average, a grilled fish meal costs between $8 to $10, depending on the location and what sides come with it. But when you look at the calories and protein you’re getting, the price makes sense. For example, a grilled salmon fillet gives you around 31g of protein for about 230 calories, which is a solid deal for health-focused diners.

Which Grilled Meal Offers the Best Value?

If you’re looking at pure protein-per-dollar, the Grilled White Fish & Shrimp Skewer combo gives you a good balance. You get two protein sources and usually a side like rice or broccoli. That adds up to 37g of protein for under $10. Compared to some fast food options, that’s pretty efficient without overloading on fat or carbs.

Are Combos Better Than Solo Orders?

Combos give you more variety and better portion control. You’re not just eating one big slab of fish; you’re getting smaller cuts plus sides. And many grilled combos still come with a breadstick, unless you ask to leave it out. So in terms of fullness, it covers all bases.

From my experience, solo grilled items like a single tilapia filet feel less satisfying unless you add extra sides or a salad.

Do Grilled Meals Ever Go on Sale?

Yes, but not often. Grilled items are less likely to be part of the $4.99 or 2-for-$10 promotions. Most deals apply to the fried menu. That said, sometimes Captain D’s rewards app includes discounts for any meal, and I’ve used it once to get a grilled salmon plate for under $7. So it’s worth checking.

Final Thoughts for First-Time Grilled Meal Buyers

If you’re new to Captain D’s and not sure where to start, Grilled Tilapia with Lemon Pepper is the safest bet. It’s light, not too spicy, and pairs really well with rice and green beans. I’ve had it several times when I needed a quick lunch that wouldn’t slow me down.

Lemon pepper seasoning works great with fish and sides like broccoli. If you want something with more kick, blackened seasoning gives you that heat without going overboard. I always skip creamy sauces and go for a lemon wedge instead; it keeps the meal feeling clean.

If you’re in the mood for crispy textures or bold, greasy flavor, grilled fish might feel too light. Fried meals give that crunch and heaviness that grilled fish doesn’t. So if you’re not watching calories and just want something indulgent, grilled may not satisfy you.

Ordering grilled meals in person gives you more control. I like to ask for extra lemon or swap out sides, and it’s easier to do that face-to-face. The Captain D’s app is handy, but sometimes it doesn’t show all the side options or let you remove the breadstick. So, I recommend trying it in-store first, then using the app once you know what you like.