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The seafood-serving chain known as Red Lobster has a light side and a dark side to its menu. It's kind of like The Force in this way... only with cheesy biscuits. Warning: Talk Like a Pirate Day is this Sunday, so we're getting into the spirit. Read on, mateys!   

HG Heads-Up: Wondering where the stats are for sugars, fiber, and protein? So were we. Red Lobster doesn't provide them. For this reason, PointsPlus® values cannot be calculated. Arrrrr...

Check out these rockin' seafood options...

Chilled Jumbo Shrimp Cocktail
PER SERVING (1 order): 120 calories, 0.5g fat, 580mg sodium, 9g carbs

You can't go wrong with this one. It's super basic: chilled shrimp that's been cooked without oil or other fatty stuff, served with lemon wedges and cocktail sauce. We love it! Go nuts and get one all for yourself...

Manhattan Clam Chowder
PER SERVING (1 cup): 80 calories, 1g fat, 690mg sodium, 12g carbs

With stats this low, feel free to splurge and get the twice-as-big bowl. Truly a good choice. We heart you, Manhattan!

Garden Side Salad with Petite Shrimp and Pico de Gallo
PER SERVING (1 order): 115 calories, 3g fat, 390mg sodium, 15g carbs

This is a great way to start a meal. You get lots of flavor from the pico de gallo, plenty of filling veggies, and a protein boost from the shrimp. SO much better than the 270-calorie, 21-grams-of-fat Caesar side salad!!!

SHOCKER! Crispy Calamari and Vegetables
PER SERVING (1 order): 1,520 calories, 97g fat, 3,050mg sodium, 115g carbs

But... but... it has broccoli... and red bell peppers! Yeah, they're still deep-fried. Between the crispy, oily batter and the creamy sauce they give you to dunk it all in, these normally light items are a no-go.

Feelin' Saucy? If you want to dip or dress, these picks are best: Pico de Gallo (10 calories, 0g fat), Marinara Sauce (25 calories, 1g fat), Cocktail Sauce (40 calories, 0g fat), Fat-Free Ranch (60 calories), and Balsamic Vinaigrette (80 calories, 6g fat). Even the yummy-sounding Piña Colada Sauce is a decent choice, with 80 calories and 4g fat. But avoid the Caesar Dressing, Honey Mustard Dipping Sauce, and (obviously!) the 100% Pure Melted Butter; there are 280 - 350 calories and 26 - 38g fat in each serving of those!

Main Courses

The Fresh Fish menu is a treasure chest of goodies! Ordered Wood-Grilled, Broiled, or Blackened, with fresh broccoli on the side, these options rock the boat in a GOOD way...

PER SERVING (1 full portion with broccoli): 360 calories, 4.5g fat, 270mg sodium, 12g carbs

PER SERVING (1 full portion with broccoli): 360 calories, 1.5g fat, 640mg sodium, 8g carbs

Rainbow Trout

PER SERVING (1 full portion with broccoli): 410 calories, 19g fat, 580mg sodium, 7g carbs

Love lobster and crab? You're in luck...

Steamed Maine Lobster
PER SERVING (1 1/4 lbs.): 45 calories, 0g fat, 350mg sodium, 0g carbs

This is your basic crustacean, but it's not your only option. The Rock Lobster Tail has a slim 90 calories and 1g fat, and the Stuffed Maine Lobster has 240 calories and 7g fat. As for crab legs? A pound of Snow Crab Legs has 160 calories and 1g fat, while the North Pacific King Crab Legs meal has 390 calories and 3.5g fat. (Heads Up: Crab legs are naturally very high in sodium.) Ahoy!

Of course, if you landlubbers want something a little more elaborate...

Broiled Seafood Platter
PER SERVING (1 order): 280 calories, 8g fat, 1,610mg sodium, 11g carbs

Bay scallops, garlicky shrimp scampi, and stuffed flounder or sole... all together on one guilt-free platter!

SHOCKER! Seaside Shrimp Trio
PER SERVING (1 order): 1,030 calories, 57g fat, 3,480mg sodium, 68g carbs

Don't confuse this entrée with the broiled trio above. Alfredo pasta and fried shrimp sink this ship FAST.


Cap'n Hungry Girl will now run down the good and bad sides aboard the SS RL...

AYE! Fresh Broccoli
PER SERVING (1 side): 45 calories, 0.5g fat, 200mg sodium, 6g carbs

BLIMEY! Creamy Langostino Lobster Baked Potato
PER SERVING (1 order): 370 calories, 12g fat, 1,110mg sodium, 48g carbs

YER CALL... Those irresistible Cheddar Bay Biscuits? Each one has 150 calories and 8g fat -- so just do the math before you go tearing through a basketful!

AYE! Fresh Asparagus (Seasonal)
PER SERVING (1 side): 60 calories, 3g fat, 270mg sodium, 5g carbs

BLIMEY! Freshly Cooked Potato Chips
PER SERVING (1 order): 300 calories, 19g fat, 580mg sodium, 28g carbs

ADD 'ER ON... For only 80 calories and 0.5g fat, get a 1/2-lb. order of Snow Crab Legs with your meal! Or go for a 1/2 lb. of North Pacific King Crab Legs, which has 130 calories and 1g fat. How 'bout them sea legs?!

Dessert Island

SHOCKER! The Warm Chocolate Chip Lava Cookie or the Chocolate Wave
PER SERVING (1 order): 1,070 - 1,490 calories, 51 - 81g fat, 470 - 950mg sodium, 142 - 172g carbs

These terrifying desserts a la mode are the worst of the bunch. We totally get that a ginormous slice of chocolate cake has such crazy stats... but a COOKIE?


ALSO SHOCKING! The New York-Style Cheesecake with Strawberries or the Key Lime Pie

PER SERVING (1 order): 520 - 580 calories, 22 - 36g fat, 270 - 450mg sodium, 39 - 88g carbs

These are the sweets with the lowest stats... still WAY higher than we'd like. Share one with many of yer mateys, or get off the boat and head home for a no-guilt dessert in your jammies.

HG Tip!!!
If ye still be confused about what to order, choose something from the LightHouse Menu. Yarrrr welcome...

AHOY!! Sunday, September 19th, is Talk Like A Pirate Day. So head over to Red Lobster with our survival guide in hand, and try not to annoy your server TOO much with your pirate lingo...
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***The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.

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