Eating Healthy at Long John Silver's

Under the sea, lean protein choices abound. Unfortunately this chain is known for batter-dipped, deep-fried seafood. They even sell bits of deep-fried batter and dough! (Skip those.) Thankfully, Long John Silver's heard customers' SOS calls and now offers healthier options that won't have you walking (the gangplank) for hours to burn off your dinner.

• Sandwiches and bowls are generally high in calories. Avoid them.
  
  
• Tartar Sauce or Teriyaki Sauce add 80-100 additional calories, plus fat, sodium, respectively. Louisiana Hot Sauce and Malt Vinegar are tasty calorie-free options.
  
  
• Featuring grilled seafood with rice and vegetables, the Freshside Grille is a healthful choice.
  
  
• When ordering the Freshside Grille platters, specify that you want the 350 Calorie Freshside Grille Smart Choice portion. Many promotional materials depict larger meals with far more calories.
  
  
• Baked or grilled seafood is a very healthy choice. Some of your better choices are the Baked Cod (120 calories, 4.5 g fat, 240 mg sodium per piece); Grilled Pacific Salmon (150 calories, 5 g fat, 440 mg sodium for 2 fillets) or Grilled Tilapia (110 calories, 2.5 g fat, 250 mg sodium per piece).
  
  
• If you prefer your meal to come from the land, choose a chicken plank (140 calories, 8 g fat, 480 mg sodium).
  
  
• Select healthy side items to round out your meal. Try the vegetable medley (50 calories, 2 g fat, 360 mg sodium); rice (180 calories, 1 g fat, 470 mg sodium) or a corn cobbette without butter oil (0 calories, 3 g fat, 0 mg sodium).
  
  
• If you want a full meal, consider the Grilled Tilapia with a regular side of rice and vegetable medley (340 calories, 5 g fat, 1,090 mg sodium) or the Grilled Pacific Salmon with a regular side of vegetable medley, corn cobbette and a hushpuppy (360 calories, 13 g fat, 1,010 mg sodium).
  
  
• This restaurant provides nutritional info on its website.