A dietitian’s tips for ordering at Red Lobster

Sometimes when you’re grabbing dinner out, you want something quick and simple — like when it’s late after your kid’s soccer practice and you just need something to feed everyone. But other times, you might be looking to go somewhere a little nicer. A place with waiters where you can sit and enjoy your friends or family’s company. And in those moments, if you’re a seafood lover, chances are Red Lobster is a strong contender for where to go.

Whether you’re craving shrimp, crab, fish, or the namesake lobster, you can find it here. And that’s a good thing for your health: Fish is typically a lean source of protein and provides healthy fats that can be harder to get from other foods — specifically omega-3 fatty acids that support heart and brain health. And other seafood like shrimp and lobster are lean, high in protein, and rich in nutrients like vitamin B12, selenium, zinc, and iodine.

But as great as those health benefits are, they can be overshadowed if the seafood is deep fried or accompanied by one too many of Red Lobster’s hugely popular cheddar biscuits. So how to navigate the menu and make sure you’re choosing items that fit in with your health goals? An easy way is to take a look ahead of time at the restaurant tab in the WW app to plan your order in advance. Here are other tips to keep in mind.

Appetizers

Sometimes you’re just too hungry to wait for your entree to get prepared. The solution? An app! Steer clear of the fried options like crispy dragon shrimp, which has 72 grams of fat and more than 2,000 mg of sodium, and go with the much lighter black tiger shrimp cocktail, with 23 grams of protein per order. If you limit the cocktail sauce, you’ll decrease Points — the shrimp is 3 Points, but without sauce it’s zero Points. Or share the seafood stuffed mushrooms with a friend so that you don’t fill up before the main course comes. See something else on here that looks good, like the bacon wrapped sea scallops? Think about ordering the app for your main meal and bulk it up with a veggie side. Limiting cocktail sauce will also

Top Red Lobster appetizer orders

• Black tiger shrimp cocktail 3 Points

• Seafood stuffed mushrooms 11 Points

Entrees

When it’s time for the main attraction, a good approach is to choose something that features a ZeroPoint® food, like the Atlantic salmon or the grilled shrimp with orzo rice. For a complete meal, the sesame-soy salmon bowl combines the health benefits of salmon with high fiber veggies like edamame, Brussels sprouts, and spring mix. Cut the bowl’s Points value in half by saving some for lunch the next day. And if you just aren’t in a seafood mood, the sirloin or filet mignon are great options. Drawn to one of the pasta dishes, like the lobster and shrimp linguine? Order it for the table and have a small portion as a side or share it with a friend.

Top Red Lobster entree orders

• Atlantic salmon (not including sides) 2 Points

• Grilled shrimp with orzo rice (not including sides) 6 Points

• Sesame-soy salmon bowl 23 Points

• 7 oz Sirloin 3 Points

• 6 oz Filet mignon 1 Points

Sides

Round out your meal with veggies that have added fiber and nutrients: Pairing protein and fiber can help keep you full and support stable blood sugar. Red Lobster has lots of low-Points options, like their broccoli, baked potato, and mashed potatoes. Feel free to request no butter or oil and get your flavor instead from lemon wedges or hot sauce. And because we know you’re wondering: One of their cheddar bay biscuits has 7 Points. Yes you can still have one, but take its Point value into account when deciding on your other dishes and beverages (go with water or unsweetened iced tea for zero Points).

Top Red Lobster side orders

• Seasoned broccoli 7 Points

• Baked potato 1 Point

• Mashed potatoes 5 Points

Dessert

You can end your meal on a sweet note, especially if you plan ahead and use your weeklies. While the majority of Red Lobster’s dessert offerings are very high in calories and fat, you can minimize Points by ordering the Key lime pie and sharing it with the table.

Top Red Lobster dessert order

• Key lime pie 31 Points

Preparation methods

There are a lot of ways to cook seafood, and knowing how something is prepared can help you choose healthier options. Obviously grilled options, like the Atlantic salmon and shrimp skewers, are lower in Points than items described as breaded or crispy, which translates to fried. Another possible red flag: seeing the words creamy or scampi when describing a sauce. These options are higher in fat and, as a result, higher in Points. If you don’t shy away from bold flavor, consider ordering something blackened. It’s a cooking method where seasoned fish or meat is seared in a hot pan to create a flavorful, dark crust without deep frying.

Eating at Red Lobster on a weight-loss medication

High-fat meals, especially fried or creamy dishes, can raise your risk for GI issues like nausea when you’re taking a weight-loss drug. Go for leaner protein, like shrimp, and try to avoid overeating (which can quickly make you feel uncomfortably full when on a GLP-1). Do this by eating slowly, stopping at the first sign of fullness, and taking leftovers home or sharing a meal with someone else. Going on a short walk after eating can help aid your digestion as well — something beneficial for everyone, not just those on a weight-loss medication.

The bottom line

Red Lobster’s menu centers around seafood, a great source of lean protein, omega-3 fatty acids, and other beneficial nutrients. That said, the menu also features many dishes high in fat, sodium, and Points values. Look for dishes that are grilled instead of fried, add on a high fiber veggie as a side, and split the more indulgent options like the pastas and dessert.