How To Make Healthy Seafood Choices When Dining Out

Hello, Seafoodies! 

There’s something special about a night out at your favorite restaurant—-stepping away from the dishes, catching up with your partner or friends and letting someone else do the cooking for a change! But if you’re trying to keep things healthy, restaurant menus can sometimes feel like a minefield of tempting but not-so-good-for-you options. While your palate might be screaming “Get the fried everything with extra cream sauce!” your commitment to wholesome eating is whispering “Remember your goals.” But when the “big decision” moment arrives—the good news is that you can have your fish and eat it too! 

Ordering seafood at restaurants can be your secret weapon for staying on track while still thoroughly enjoying your dining experience. It’s all about knowing how to navigate the menu with a few insider strategies. 

First, start with the cooking method—look for words like grilled, baked, broiled, roasted or poached. These preparations tend to let the natural flavors of your seafood shine without adding extra calories. Then, turn your attention to the sauce situation. While those rich, creamy sauces might be tempting—opt for lighter choices like tomato- or broth-based options. You can also always ask for any sauce on the side, letting you control exactly how much you use.

And don’t forget to build a balanced plate. Adding a side salad or extra vegetables isn’t just good for you—the potassium in those veggies actually helps balance out the sodium that’s typically higher in restaurant meals. Plus, most restaurants are happy to swap out heavy sides for extra vegetables if you ask. Another game-changing strategy that we’ve always loved is requesting a to-go box right away when your meal arrives. Most restaurant portions are sized for two meals anyway, so pack half away before you start eating. In addition to helping with portion control, you’ve also sorted out tomorrow’s lunch. Sounds like a Seafoodie win-win!

When it comes down to it, customizing your order doesn’t have to be difficult. In fact, it’s a smart move! Most chefs are happy to accommodate simple requests that help you stay on track with your goals while still creating a delicious meal that you’ll love.

And there you have it! You can thoroughly enjoy a night out without derailing your healthy eating habits. It’s all about making informed choices that let you savor every bite. But if you would rather enjoy restaurant-worthy meals at home, check out these roundups of our dining-out-inspired dishes! 

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