By: Tanya Jolliffe, SparkPeople Blogger
2/28/2011 11:27 AM   :  39 comments   :  16,399 Views

See More: restaurants, Diet Friendly Dining,

The 2010 Dietary Guidelines encourage Americans to include more seafood.

Seafood is a general term referring to both finfish as well as shellfish. The average intake of seafood in the United States is around three and a half ounces per week. Evidence suggests increasing consumption to about eight ounces per week from a variety of seafood will provide a daily average of 250 mg of the healthy fats EPA and DHA. Consumption at this level has been associated with decreased cardiac deaths and the prevention of heart disease.

I tend to select seafood when I am eating away from home. As part of our ongoing Diet Friendly Dining series, let's look at the healthier seafood options at Red Lobster.

Red Lobster makes it easier than ever to select nutrient wise meal choices when eating away from home with their Smart Meal Calculator. However, they do not provide a complete listing of nutrient facts in favor of only the top five. There are many choices below our recommended 500 calories and 15-20 grams of fat or less per meal. Here are some of the better meal options when visiting Red Lobster.

Lighthouse Entrée Options

Rock Lobster
Calories – 135
Fat – 1.5 grams
Sodium – 690 mg
Carbohydrates – 6 grams

Chilled Jumbo Shrimp Cocktail
Calories – 120
Fat - .5 grams
Sodium – 580 mg
Carbohydrates – 9 grams

Broiled Sole
Calories – 365
Fat – 2.5 grams
Sodium – 670 mg
Carbohydrates – 16 grams

Salmon - Half portion either wood-grilled or broiled with one serving of fresh broccoli
Calories – 270
Fat – 9 grams
Sodium – 310
Carbohydrates – 6 grams

Tilapia - Half portion either wood-grilled or broiled with one serving of fresh broccoli
Calories – 210
Fat – 3 grams
Sodium – 230 mg
Carbohydrates – 9 grams

Rainbow Trout - Half portion either wood-grilled or broiled with one serving of fresh broccoli
Calories – 220
Fat – 10 grams
Sodium – 380 mg
Carbohydrates – 6 grams

Lighthouse Side Options

Fresh Asparagus Seasonal
Calories – 60
Fat – 3 grams
Sodium – 270 mg
Carbohydrates – 5 grams

Fresh Broccoli
Calories – 45
Fat - .5 grams
Sodium – 200 mg
Carbohydrates – 6 grams

Garden Salad Before Dressing
Calories – 90
Fat – 3 grams
Sodium – 105 mg
Carbohydrates – 13 grams

Red Lobster Signature Biscuit
Carbohydrates – 150
Fat – 8 grams
Sodium – 350 mg
Carbohydrates – 16 grams

Lighthouse Dressing & Dipping Sauces

Balsamic Vinaigrette (1 oz. serving)
Calories – 80
Fat – 6 grams
Sodium – 190 mg
Carbohydrates – 4 grams

Pico de Gallo (1 oz. serving)
Calories – 10
Fat – 0 grams
Sodium – 160 mg
Carbohydrates – 2 grams

Cocktail Sauce (1 oz. serving)
Calories – 40
Fat – 0 grams
Sodium – 480 mg
Carbohydrates – 9 grams

Red Lobster's Lighthouse selections and Smart Meal calculator make it easy to plan for a nutrient rich and calorie conscience meal away from home.
What menu combination would you put together?