Serves: 5
Serving Fat Cal Fat%
Size Grams
Catfish 5 oz. 1 15 220 61%
B+ Atlantic Cod 5 oz. 1 6 150 36%
B+ Broiled Flounder 5 oz. 1 6 150 36%
B+ Grouper 5 oz. 1 6 150 36%
B+ Haddock 5 oz. 1 6 160 34%
A- Halibut 5 oz. 1 6 180 30%
B- Atlantic Ocean Perch 5 oz. 1 9 180 45%
B Red Rockfish 5 oz. 1 6 140 39%
B+ Red Snapper 5 oz. 1 6 160 34%
B- Coho Salmon** 5 oz. 1 14 240 53%
B- Atlantic Salmon** 5 oz. 1 17 230 67%
A- Shrimp 1 oz. 6 large 2 90 20%
A Sauce 1 oz. 1 0 30 0%
A- Chilled Shrimp (in the shell) 6 oz. 1 serv. 2 130 14%
B- Grilled Chicken and Shrimp 4 oz.chicken 10 shrimp 20 490 37%
B- Broiled Fish Fillet Sandwich 4 oz. 1 9.6 230 38%
A- Grilled Chicken Sandwich 1 10 340 26%
Orange Roughy 5 oz. 1 15 220 61%
B+ Walleye Pike 5 oz. 1 6 170 32%
B Mahi-Mahi 5 oz. 1 6 160 34%
Ocean Perch 5 oz. 1 9 180 45%
Swordfish 5 oz. 1 9 150 54%
B- Sea Bass 5 oz. 1 8 180 40%
B Lemon Sole 5 oz. 1 6 160 34%
Rainbow Trout 5 oz. 1 14 220 57%
Snow Crab Legs 1 lb. 1 11 200 50%
A- Maine Lobster 1 1/4 lb. 1 5 200 23%
A Rock Lobster 1 tail 1 5 250 18%
B+ Grilled Shrimp, skewers 20 pieces 9 290 28%
B Chicken Breast, Grilled 4 oz. 1 6 170 32%
*Even though many of Red Lobster's fish choices rate a "B" because of their fat percentage, their fat gram numbers are low and fit nicely into a day that has an overall fat percentage of 10 to 20 percent. Fish also contains good," cholesterol-fighting fat. **Salmon contains fatty acids essential for reducing LDL's (bad Cholesterol) and raising HDL'S (good cholesterol). Request "broiled" salmon with no added butter or oil to reduce the fat grams. *These pancakes would receive an "A" rating if they were made from whole grains.
This Red Lobster recipe is from the Cook'n Lite & Healthy Cookbook. Download this Cookbook today.
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