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.
Crafted using Brian Dean’s On-Page SEO Method and elevated with the Skyscraper Technique, this article dives deep into why this dish is a top choice for seafood lovers. Expect bolded NLP, LSI, and Google Suggested Keywords, rich nutritional detail, and an expert-level FAQ to cover everything diners want to know.
🐟 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.
❓ FAQ – Grilled White Fish Meal
1. What kind of fish is used? Most likely swai or pollock, depending on location.
2. Is the fish wild-caught? Most often farm-raised white fish.
3. Can I remove the breadstick? Yes, just ask when ordering.
4. Can I get brown rice instead of white? No, only white rice is available.
5. Is the seasoning optional? Yes – you can choose “No Seasoning.”
6. Is this meal gluten-free? Without the breadstick and with careful sides, it may be.
7. Is the fish spicy? Only if you choose the Blackened seasoning.
8. Can I double the fish portion? Some locations offer additional fillets as an add-on.
9. How many sauces can I choose? Up to three.
10. Is this meal available for delivery? Yes, via Captain D’s app or third-party platforms.
11. Can I customize the seasoning in-store? Yes, they’ll let you select one of four.
12. Is the rice seasoned? Usually plain, may have light herbs.
13. What’s the lowest-calorie version? No Seasoning + Broccoli + Green Beans = ~300–350 calories.
14. What sauces have the least sugar? Tartar and Malt Vinegar.
15. Can I substitute rice for more veggies? Not standard, but some locations allow it—ask locally.
✅ Final Verdict – Should You Order the Grilled White Fish Meal?
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.
