Food on the Run: Long John Silver's

I can't remember the last time I stepped foot inside a Long John Silver's restaurant. I suppose it has been at least more than 12 years.

After taking a look at their new Freshside Grille Menu, I may have to pay them a visit.


There are many health benefits from eating seafood, especially fish which contain the very beneficial polyunsaturated fat called Omega-3 fatty acids. Long John Silver's offers a variety of grilled and baked seafood options that are as low in fat and sodium compared to other fast food options we have reviewed, while also providing optimal nutrition.

Our ongoing goal for our Food on the Run series remains to select entrees that are around 250 calories and 10 grams of fat per serving or less. If you are having a complete meal, 350-500 calories with 10-15 grams of fat might fit in fine with your specific nutrition plan and Long John Silver's might be a place to have a nutritious meal while getting the benefit of seafood.

Cautions to Consider

• As good as they look, skipping the desserts is always a good choice when eating away from home.
  
• Skip the soda in favor of a courtesy cup of water.
  
• The sandwiches and bowl options are higher in calories compared to many of the other choices and would not be your best choices.
  
• Sauces like Tartar Sauce or Teriyaki Sauce tend to provide a great taste but also provide 80-100 additional calories that you are better off skipping. Louisiana Hot Sauce and Malt Vinegar are calorie free options for additional taste without additional calories.
  
• Care must be taken when ordering the Freshside Grille platters if you are wanting a 350 calorie meal. The Freshside Grille Premium Platter offers regular portion sizes that may be more calories than you want in your meal compared to selecting the smaller serving sizes in the 350 Calorie Freshside Grille Smart Choice platters. Be sure to make an informed decision and order accordingly.

Long John Silver's

Fish and Seafood

Battered Shrimp – 3 piece serving
Calories – 130
Fat – 9 grams
Sodium – 480 mg
Carbohydrates – 8 grams
Fiber – 0 grams
Protein – 5 grams

Baked Cod – 1 piece serving
Calories – 120
Fat – 4.5 grams
Sodium – 240 mg
Carbohydrates – 1 gram
Fiber – 0 grams
Protein – 22 grams

Alaskan Flounder – 1 piece
Calories – 250
Fat – 11 grams
Sodium – 910 mg
Carbohydrates – 26 grams
Fiber – 2 grams
Protein – 12 grams

Buttered Lobster Bites – 1 snack box
Calories – 250
Fat – 9 grams
Sodium – 560 mg
Carbohydrates – 27 grams
Fiber – 2 grams
Protein – 14 grams

Grilled Pacific Salmon – 2 filets
Calories – 150
Fat – 5 grams
Sodium – 440 mg
Carbohydrates – 2 grams
Fiber – 0 grams
Protein – 24 grams

Grilled Tilapia – 1 filet
Calories – 110
Fat – 2.5 grams
Sodium – 250
Carbohydrates – 1 gram
Fiber – 0 grams
Protein – 22 grams

Shrimp Scampi – 8 pieces
Calories – 110
Fat – 5 grams
Sodium – 610 mg
Carbohydrates – 1 gram
Fiber – 0 grams
Protein – 16 grams

Lobster Stuffed Crab Cake – 1 cake
Calories – 170
Fat – 9 grams
Sodium – 390 mg
Carbohydrates – 16 grams
Fiber – 1 gram
Protein – 6 grams

Chicken

Chicken Plank – 1 piece
Calories – 140
Fat – 8 grams
Sodium – 480 mg
Carbohydrates – 9 grams
Fiber – 0 grams
Protein – 8 grams

Sides

Hushpuppy – 1 pup serving
Calories – 60
Fat – 2.5 grams
Sodium – 200 mg
Carbohydrates – 9 grams
Fiber – 1 gram
Protein – 1 gram

Corn Cobbette without Butter Oil – 1 cobbette
Calories – 90 (with Butter Oil – 150)
Fat – 3 grams (with Butter Oil – 10 grams)
Sodium – 0 mg (with Butter Oil – 30 mg)
Carbohydrates – 14 grams
Fiber – 3 grams
Protein – 3 grams

Breadstick – 1 stick serving
Calories – 170
Fat – 3.5 grams
Sodium – 290 mg
Carbohydrates – 29 grams
Fiber – 1 gram
Protein – 6 grams

Vegetable Medley – 4 oz serving
Calories – 50
Fat – 2 grams
Sodium – 360 mg
Carbohydrates – 8 grams
Fiber – 3 grams
Protein – 1 gram

Rice – 5 oz serving
Calories – 180
Fat – 1 gram
Sodium – 470 mg
Carbohydrates – 37 grams
Fiber – 2 grams
Protein – 4 grams

Freshside Grille 350 Calorie Smart Choice Sides

Vegetable Medley – 2 oz serving
Calories – 25
Fat – 1 gram
Sodium – 180 mg
Carbohydrates – 4 grams
Fiber – 1 gram
Protein – 1 gram

Rice – 2 oz serving
Calories – 80
Fat - .5 grams
Sodium – 230 mg
Carbohydrates – 18 grams
Fiber – 1 gram
Protein – 2 grams

Restaurant Highlighted Combinations

Grilled Tilapia with rice, vegetable medley, corn cobbette and breadstick
Calories – 610
Fat – 12 grams
Sodium – 1380 mg
Carbohydrates – 90 grams
Fiber – 9 grams
Protein – 36 grams

Shrimp Scampi (8 pieces), rice, vegetable medley, corn cobbette and breadstick
Calories – 610
Fat – 14 grams
Sodium – 1740 mg
Carbohydrates – 91 grams
Fiber – 9 grams
Protein – 30 grams

Grilled Salmon, rice, vegetable medley, corn cobbette and breadstick
Calories – 640
Fat – 14 grams
Sodium – 1570 mg
Carbohydrates – 91 grams
Fiber – 9 grams
Protein – 38 grams

Here are some healthier options you may want to give a try.

Grilled Tilapia with a regular side of rice and vegetable medley
Calories – 340
Fat – 5 grams
Sodium – 1090 mg
Carbohydrates – 46 grams
Fiber – 4 grams
Protein – 27 grams

Grilled Pacific Salmon with a regular side of vegetable medley, corn cobette and a hushpuppy
Calories – 360
Fat – 13
Sodium – 1010 mg
Carbohydrates – 33 grams
Fiber – 6 grams
Protein - 30 grams

You can use this Long John Silver's Nutrition Calculator to see what your favorite meals would look like nutritionally.

Is Long John Silver's a food on the run option you had not considered? Is it a place you might look at differently as you consider eating away from home?





  You will earn 3 SparkPoints

Login to Save

NEXT ENTRY >   Top 10 Reasons to Spark Your Life

Comments (Scroll to end to leave a comment)

  See More Comments

Please Log In To Leave A Comment:    Not a member? Register now!