The 15 Least Healthy Fish Dishes At Popular Chain Restaurants
Fish might sound like the healthier choice, but not every seafood dish swims in clean waters – especially at chain restaurants.
Between deep-frying, heavy sauces, and sky-high sodium levels, some menu options turn a lean protein into a nutritional minefield. Just because it comes from the sea doesn’t mean it’s guilt-free.
If you’re watching what you eat but still craving something ocean-inspired, it helps to know which fish dishes are more trick than treat on your plate.
1. The Cheesecake Factory — Fish & Chips
Holy mackerel! This dish packs a whopping 2,290 calories – more than most people need in an entire day.
The golden-battered fish might look innocent enough, but it’s swimming in a sea of oil.
The generous portion size doesn’t help matters either. Paired with a mountain of fries and tartar sauce that’s basically mayonnaise with attitude, this plate is a heart attack waiting to happen.
2. Red Lobster — Admiral’s Feast
Saluting this seafood medley might require a defibrillator afterward! The Admiral’s Feast combines four different fried seafood items – shrimp, scallops, clam strips, and fish – creating a nutritional perfect storm at approximately 1,830 calories.
Add the complimentary Cheddar Bay Biscuits (around 160 calories each) and you’ve torpedoed your diet.
The sodium content alone – over 4,000mg – is nearly double what you should consume in an entire day.
3. Yard House — Beer-Battered Fish & Chips
Booze isn’t just in your glass at Yard House – it’s in your fish batter too! Their beer-battered fish absorbs oil like a sponge, resulting in approximately 1,760 calories per serving.
The fish swims alongside a sea of fries and creamy tartar sauce, creating the perfect storm of unhealthy fats.
Despite the beer in the batter, you won’t find any health benefits here – just a guaranteed food coma and about 82 grams of fat.
4. Applebee’s — Hand-Battered Fish & Chips
“Hand-battered” is just fancy restaurant speak for “we dunked perfectly good fish in a vat of batter before deep-frying it to oblivion.”
Applebee’s version delivers approximately 1,490 calories and 102 grams of fat – more than you should consume in an entire day.
The golden-brown exterior might look appetizing, but your arteries are screaming. Even the coleslaw side can’t save this dish’s nutritional profile with its mayonnaise-heavy dressing.
5. Bonefish Grill — Fish & Chips
For a restaurant named after fish, you’d think they’d treat them with more nutritional respect!
Their Fish & Chips swims in at approximately 1,310 calories – and that’s before you add their signature Bang Bang Shrimp as an appetizer.
The cod is enveloped in a thick beer batter that soaks up oil like a thirsty sponge.
Paired with their crispy fries and malt vinegar aioli, this dish contains around 84 grams of fat – enough to make your cardiologist wince.
6. BJ’s Restaurant & Brewhouse — Brewhouse Blonde Fish ‘N’ Chips
Blonde by name, but not light by nature! This beer-battered fish uses BJ’s signature blonde ale in the coating, which sounds fun until you realize it’s packing around 1,570 calories.
The three massive pieces of cod come with a mountain of fries that could feed a small family.
The real kicker? This dish contains approximately 3,120mg of sodium – more than an entire day’s worth in one meal.
7. Outback Steakhouse — Fish & Chips
G’day mate! How about some fish with a side of regret? Outback’s take on this classic weighs in at approximately 1,230 calories – which seems modest compared to others until you realize it’s still over half your daily intake.
The thick beer batter creates a crispy shell that locks in moisture but also traps about 78 grams of fat.
Their Aussie fries aren’t doing you any favors either, contributing significantly to the dish’s whopping 2,600mg of sodium.
8. Joe’s Crab Shack — Fish & Chips
Something’s fishy at Joe’s, and it’s not just the cod! Their Fish & Chips delivers approximately 1,540 calories in one sitting – nearly an entire day’s worth for many people.
The seafood chain doesn’t skimp on portion size, serving up massive pieces of fish alongside a heap of fries.
With around 97 grams of fat and 3,450mg of sodium, this dish could make the ocean’s salt content seem low by comparison.
9. Captain D’s — Giant Fish Sandwich
“Giant” isn’t just marketing fluff – it accurately describes both the sandwich and the calorie count!
This monster features multiple fish fillets stacked between buns with tartar sauce oozing out the sides.
Weighing in at approximately 1,020 calories, it’s deceptively dangerous.
The sandwich alone contains around 48 grams of fat and 1,980mg of sodium. Add fries and a drink, and you’ve got a meal that would make a nutritionist walk the plank.
10. Long John Silver’s — 3-Piece Battered Fish
Yo ho ho and a bottle of antacids! Long John Silver’s 3-Piece Battered Fish platter comes with a side of hush puppies and fries that’ll have your cholesterol walking the plank at approximately 1,100 calories.
The fish itself isn’t the main villain – it’s the thick batter coating that’s been deep-fried to crispy perfection.
With roughly 62 grams of fat and enough sodium (2,780mg) to preserve an actual pirate, this meal is a treasure your body doesn’t need.
11. Cracker Barrel — U.S. Farm-Raised Fried Catfish
“Farm-raised” sounds wholesome until you dunk that catfish in batter and deep-fry it! Cracker Barrel’s catfish platter swims in with approximately 1,060 calories when you include the standard sides of fries and coleslaw.
The cornmeal breading might be slightly lighter than beer batter, but don’t be fooled.
With around 64 grams of fat and 2,340mg of sodium, this down-home dish is anything but healthy, despite its rustic country presentation.
12. Popeyes — Cajun Flounder Sandwich
Cajun spices might heat up your taste buds, but it’s the 670 calories that’ll fire up your waistline!
Popeyes’ fishy offering might seem modest compared to others on this list, but don’t be deceived by its smaller stature.
The crispy-fried flounder filet comes slathered in tartar sauce and nestled in a buttery brioche bun.
Add a side of cajun fries (around 260 calories) and you’re looking at a meal that packs about 42 grams of fat and 1,640mg of sodium.
13. McDonald’s — Double Filet-O-Fish
Two fish patties are definitely not better than one when it comes to your health! The Double Filet-O-Fish might seem like a reasonable choice at McDonald’s, but doubling up means approximately 540 calories of processed fish goodness.
Those two square fish patties, extra slice of American cheese, and double helping of tartar sauce add up to about 26 grams of fat.
The sandwich also contains around 1,050mg of sodium – nearly half your daily recommended intake in one hand-held package.
14. Burger King — Big Fish Sandwich
The King’s fishy offering reels in approximately 510 calories, which might seem reasonable until you examine what’s inside.
The breaded and fried fish patty comes topped with tartar sauce and lettuce on a brioche-style bun. Add a medium fry (380 calories) and you’ve got a meal approaching 900 calories.
The sandwich alone contains about 28 grams of fat and 1,180mg of sodium – enough to make your blood pressure bow to the king.
15. Arby’s — Crispy Fish Sandwich
“We have the fish!” isn’t quite as catchy as their beef slogan, but Arby’s seafood offering shouldn’t be overlooked in the unhealthy fish lineup. Their Crispy Fish Sandwich hooks about 570 calories into your diet.
The wild-caught Alaskan pollock sounds healthy until it’s deep-fried and topped with tartar sauce and shredded lettuce.
The sandwich harbors approximately 25 grams of fat and 990mg of sodium – not the worst offender, but still no catch of the day for health-conscious eaters.