Red Lobster is a popular seafood chain restaurant. While seafood is often thought of as healthy, one still must read nutritional guidelines in order to make an informed choice. Some seemingly healthy items are loaded up with salt and butter. Here are some of the healthy options at Red Lobster.
Appetizers and Starters
Many of the appetizers are loaded with fat and calories. Avoid anything fried like the crispy calamari and vegetables, which packs on 1520 calories and 97 grams of fat. Instead try the chilled jumbo shrimp cocktail with only 120 calories and half a gram of fat. Another option is the hand-shucked oysters. These have 100 calories and 2.5 grams of fat. Use lemon instead of butter sauce on these to save yourself 38 grams of fat.
For soup, the best bet is the Manhattan clam chowder. For a cup, this has just 80 calories, one gram of fat and 690 mg of sodium. A garden salad with lighthouse balsamic vinaigrette is another good option. The garden salad has 90 calories and three grams of fat. For every 1.5 ounces, the dressing has 80 calories and six grams of fat. The fat free ranch has only 60 calories and zero grams of fat. Add petite shrimp on your salad for only 15 calories more.
Half Portion of the Fresh Fish
This section of the menu has some of the best offerings for healthy choices. Essentially, the half portion is a lunch-sized portion of fresh fish along with broccoli. Some of the better choices include the Corvina, Flounder, Mahi Mahi and Monchong. All of these have around 200 calories, under 400 mg of sodium and less than two grams of fat. In fact, most of these items on the fresh fish menu have less than 300 calories. With twenty-six grams of fat, avoid the cobia fish. Also, the artic char has fifteen grams of fat.
Red Lobster also has a lighthouse menu. The name is appropriate in that it has fewer calories. Lighthouse menu items consist of a fresh half portion of fish, wood grilled or broiled, with broccoli. Try the tilapia with 210 calories, three grams of fat and 230 mg of sodium. The salmon has 270 calories and nine grams of fat.
Things to Avoid
Like any menu, there are definitely items to avoid. During the annual Lobsterfest, avoid the “Lobster Lovers Dream.” This has 680 calories, 30 grams of fat and 2240 mg of sodium. The Bar Harbor Lobster and Shrimp Trio has 890 calories, 39 grams of fat and 3370 mg of sodium.
Another entrees to avoid include the Steak, Lobster and Shrimp Oscar. It has 1170 calories, 77 grams of fat and 2770 mg of sodium. The full portion of the garlic crab and shrimp pasta has 1540 calories and 78 grams of fat.
For more nutritional information go to redlobster.com/health/nutrition/.