Introduction

If you don't love cooking fish at home but want to take advantage of the many health benefits they offer, eating out can help. While eating at restaurants is often a great way to eat way more calories, fat, and sodium than you normally would, there are plenty of healthy fish options at popular chain restaurants around the country.

Why Fish is Good for You

The Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) recommend adults eat 8-12 ounces, or 2-3 servings, of fish each week to take advantage of the numerous nutrients they contain, like omega-3 fatty acids, vitamin D, iron, zinc, choline, and more. We spoke with dietitians about their favorite fish dishes when eating out so you can easily choose a healthy seafood entree.

Healthy Fish Options at Chain Restaurants

1. BJ's Brewhouse: Enlightened Seared Ahi Salad

Try the Enlightened Seared Ahi Salad at BJ's Brewhouse for a fresh meal of high-quality ahi tuna, leafy greens, bell peppers, tomatoes, avocado, and pickled cucumbers. It's loaded with flavor and has impressive amounts of protein and fiber to keep you full and satiated.

2. Chili's: Ancho Salmon

The Ancho Salmon at Chili's is an excellent lean, high-protein menu item. The salmon is served with Mexican rice and steamed broccoli for a complete and filling meal, with plenty of omega-3 fatty acids from the salmon.

3. Bonefish Grill: Atlantic Salmon

Bonefish Grill's Atlantic Salmon is prepared grilled, which can be helpful for those trying to reduce their sodium and saturated fat intake. This salmon is a great source of vitamin D, omega-3s, and a lean source of protein.

4. Ruby Tuesday: Blacked Tilapia

Blacked tilapia with rice pilaf and grilled zucchini at Ruby Tuesday is a great choice for anyone looking for a meal with maximum flavor that's easy on calories and fat. Tilapia is also an excellent source of niacin, vitamin D, and selenium.

5. Nordstrom Marketplace Café: Wild Salmon Nicoise

Nordstrom Marketplace Café's Wild Salmon Nicoise is a healthful and filling choice when you're out shopping and need to refuel. The wild sockeye salmon from Alaska is sustainably caught and packed with protein and healthy fats.

6. Yard House: Seared Sesame-Crusted Ahi Tuna

The seared sesame-crusted Ahi tuna at Yard House is a healthy seafood option when dining out. Served with jasmine rice and baby broccoli, it's a great, balanced meal lower in sodium than many of the main entrees.

7. Red Lobster: Grilled Rainbow Trout

Grilled rainbow trout is a healthy alternative to the fried fish options at Red Lobster. It's low in sodium and high in protein, vitamin D, niacin, and vitamin B12.

8. Olive Garden: Herb-Grilled Salmon

Olive Garden's Herb-Grilled Salmon comes topped with garlic herb butter and parmesan garlic broccoli for a filling and delicious low-carb dinner. It's high in protein and heart-healthy unsaturated fatty acids.

9. Red Rock: Grilled Shrimp with Butter Sauce

An 8-piece Red Rock grilled shrimp with butter sauce, broccoli, and a baked sweet potato is a completely balanced meal with quality carbohydrates, protein, and non-starchy vegetables. It's a healthier option compared to the seasoned rice.

10. Bubba Gump's: Bourbon St. Mahi Mahi and Shrimp

The Bourbon St. Mahi Mahi and Shrimp at Bubba Gump's features charbroiled mahi mahi covered in Cajun seasoning, served with grilled shrimp and Bourbon sauce. It's a flavorful meal that is lower in calories and mercury.

Conclusion

Next time you're eating out and want a healthy fish dish, consider these options at popular chain restaurants. You can enjoy the flavors while still taking care of your health and nutrition.