| Category | Fish Favorites |
| Price (2026) | $6.49 |
| Calories | 240 |
| Protein | 15g |
| Total Fat | 15g |
| Saturated Fat | 7g |
| Carbohydrates | 10g |
| Sugars | 0g |
| Sodium | 440mg |
| Cholesterol | 50mg |
| Allergens | Fish, Wheat, Gluten, MSG |
What Is the Captain D's Breaded Flounder?
A delicate breaded flounder fillet, light and flaky. As part of the Captain D's fish favorites lineup, it's prepared fresh to order and served the way Captain D's has done it since 1969. At $6.49, it sits comfortably in the chain's value-focused range.
Nutritionally, the Breaded Flounder comes in at 240 calories with 15g of protein and 15g of total fat — a lighter, lean choice. If you're tracking your day, that's about 12% of a 2,000-calorie reference before any sides or sauces. Sodium lands at 440mg, which is worth keeping in mind if you're watching salt.
It pairs naturally with classic Captain D's sides — golden fries, creamy mac & cheese, sweet corn or Southern green beans — and a side of hush puppies. For a lighter plate, swap fries for steamed broccoli or a plain baked potato.
Breaded Flounder Nutrition Facts
All figures below are from the official Captain D's nutrition chart for one standard serving.
| Nutrient | Amount |
|---|---|
| Calories | 240 |
| Total Fat | 15g |
| Saturated Fat | 7g |
| Cholesterol | 50mg |
| Sodium | 440mg |
| Total Carbohydrates | 10g |
| Fiber | 0g |
| Sugars | 0g |
| Protein | 15g |
How to Make It a Meal
On its own, the Breaded Flounder is a great light bite or add-on. To round it into a complete Captain D's meal, most diners pair it with two sides and hush puppies. For the classic Southern experience, reach for the mac & cheese, fried okra, or coleslaw; for something lighter, the steamed broccoli, green beans or a plain baked potato keep calories in check. A sweet tea or lemonade is the traditional drink, though unsweetened tea is the lower-sugar choice.
If you're ordering for value, check whether a combo plate that includes this item costs less than buying it à la carte with separate sides — at Captain D's, the bundled plates usually win. And if you're feeding a group, the family meals deliver the best price per person.
Who It's For
The Breaded Flounder is an ideal pick for anyone watching calories or chasing protein. With 15g of protein and 240 calories, it fits lighter and higher-protein eating plans well. As always, the sodium (440mg) is the figure to watch if you're managing salt intake.
Allergen Information
The Breaded Flounder lists the following allergens on the official Captain D's chart: Fish, Wheat, Gluten, MSG. Captain D's uses beef tallow for frying and prepares items in a shared kitchen, so it cannot guarantee the total absence of any allergen. If you have a serious food allergy, review the full allergen menu and speak with restaurant staff before ordering.
Ordering Tips
- Make it a meal by adding two sides and hush puppies.
- Ask whether a combo including this item offers better value than ordering it alone.
- Check the Captain D's app for current deals before you order.
Related Fish Favorites Items
Frequently Asked Questions
The Breaded Flounder costs about $6.49 in 2026 (U.S. national average). Local prices vary by location.
It has 240 calories per serving — a lighter, lean choice, roughly 12% of a 2,000-calorie daily reference.
Based on the official Captain D's allergen chart, it lists: Fish, Wheat, Gluten, MSG. It is fried in shared oil (beef tallow), so cross-contamination with other allergens is possible.
The Breaded Flounder provides 15g of protein.