Red Lobster’s Wild-Caught Crunch-Fried Flounder: Price & Calorie
By Alex Rivera, Head of Menu Research | Prices Verified September 2026 Against the Red lobster App.
Red Lobster’s Wild-Caught Crunch-Fried Flounder costs $17.99 for the dinner portion (two sides) and $16.99 at lunch (one side). The full portion has 1,170 calories, 74g fat, and 44g protein. It comes breaded and fried, served with tartar sauce.
What is Flounder?
Flounder is a flatfish with a distinct look and a mild taste that chefs prize for frying.
- Flatfish: Flounder live at the bottom of oceans and lakes. Both eyes move to one side of their head as they grow.
- Texture: The meat is very thin, white, mild, and flaky.
- Substitutes: You can swap flounder for other mild white fish like sole or tilapia.
Because the fillets run thin, flounder soaks up seasoning fast and cooks quickly. This makes it a popular choice for crunchy, fried preparations like Red Lobster’s version.
Estimated Price
Red Lobster prices the Wild-Caught Crunch-Fried Flounder differently depending on the menu you order from.
- Land & Sea Classics (dinner, full portion): $17.99, served with two sides
- Lunch Favorites (lunch portion): $16.99, served with one side
- Delivery apps: Often higher. One Postmates listing showed $21.59, another $23.99, at different locations
Location and demand both push prices up or down. As a result, the number you see online may not match your local menu board. Always confirm the current price at redlobster.com or by calling your restaurant before you order.
Calories
Portion size changes the calorie count, so check which version you plan to order.
- Full portion (Land & Sea Classics): 1,170 calories
- Lighter portion: 700 calories
- Lunch portion: 1,170 calories, per Red Lobster’s lunch menu listing
These numbers include the fish, breading, and tartar sauce. However, they do not include your side choice, which adds its own calories on top.
How It Is Made
Red Lobster’s Crunch-Fried Flounder follows a classic breading and frying method that home cooks can copy.
- Breading: Chefs dip the thin fillets in flour, egg, and seasoned breadcrumbs, panko, or cornmeal.
- Cooking: It is pan fried in a skillet or deep fried in oil heated to 350°F to 375°F.
- Time: Because the fillets are thin, they cook fast, usually 2 to 5 minutes per side.
- Serving: People often eat it with lemon wedges, tartar sauce, or hot sauce.
This three step method locks in a crisp, golden coating while keeping the inside moist. Consequently, the fish stays flaky instead of turning dry or rubbery.
Key Ingredients
The base recipe relies on a handful of simple, recognizable ingredients.
- Wild caught flounder fillets
- Seasoned crunchy breading (flour, egg wash, panko or cornmeal blend)
- Tartar sauce
- Choice of two sides (Chesapeake fries, mashed potatoes, coleslaw, Orzo Rice, or roasted asparagus)
Ingredients reflect the standard preparation. Confirm current recipe details with your restaurant, since Red Lobster notes that item availability and recipes may vary.
Nutrition Table (Approximate Values for the Entrée)
Nutrition swings noticeably between the full and lighter portions, so pick based on your goals.
| Nutrient | Full Portion | Lighter Portion |
|---|---|---|
| Calories | 1,170 | 700 |
| Total fat | 74 g | 48 g |
| Saturated fat | 9 g | 6 g |
| Trans fat | 0 g | 0 g |
| Cholesterol | 140 mg | 70 mg |
| Sodium | 3,130 mg | 1,690 mg |
| Carbohydrates | 78 g | 40 g |
| Fiber | 2 g | 1 g |
| Sugar | 3 g | 2 g |
| Protein | 44 g | 22 g |
These figures come from Red Lobster’s official nutrition guide, effective August 17, 2026. They cover the fish and fixed items only, not your side choice.
Allergens List
Check these allergens before you order, especially if you or a guest has a food sensitivity.
- Fish
- Wheat
- Egg (used in the breading process)
- Possible cross contact with shellfish, since kitchens fry multiple seafood items
Always confirm with the official Red Lobster allergen guide before ordering, since ingredients and prep can vary by location.
FAQs
What is fried flounder?
Fried flounder is a flounder fillet coated in flour, egg, and breadcrumbs or panko, then cooked in hot oil until golden and crisp. The result is a crunchy outside with tender, flaky fish inside.
What does “Wild-Caught” flounder mean?
It means the fish comes from ocean fishing, not a farm. Red Lobster’s sourcing page states the chain buys seafood from fisheries that follow sustainability standards.
Is this a healthy option at Red Lobster?
It delivers a solid 44 grams of protein, but the full portion carries 3,130 mg of sodium, close to the 2,300 mg daily value on FDA labels. The lighter portion at 700 calories and 1,690 mg sodium works better if you want a smaller meal.
What sauces come with the Crunch-Fried Flounder?
The plate comes with tartar sauce. Many guests also add cocktail sauce or a squeeze of fresh lemon.
Can I order the flounder grilled or baked instead of fried?
Red Lobster’s standard menu lists this item as fried only. If you want a grilled option, try the Grilled Atlantic Salmon or Today’s Catch instead.
Do the side dishes increase the total calories?
Yes. Side calories are listed separately from the entrée and get added to your total. Chesapeake fries add 510 calories, while roasted asparagus adds only 90.
Is wild caught flounder good to eat?
Yes. Flounder has a mild, sweet flavor and a flaky texture that works well fried, baked, or pan seared. It is a popular pick for diners who want fish without a strong fishy taste.
Is wild caught flounder safe to eat?
Yes, when cooked to a safe internal temperature of 145°F. NOAA Fisheries lists U.S. wild caught summer flounder as sustainably managed, which supports safe and responsible sourcing.
Is fried flounder fish good for you?
Flounder itself is lean and high in protein. Frying adds fat and sodium, so it works best alongside a lighter side like roasted broccoli or a house salad.
Final Thoughts on Red Lobster’s Wild-Caught Crunch-Fried Flounder
Wild-Caught Crunch-Fried Flounder gives Red Lobster guests a crisp, mild fried fish plate backed by tartar sauce and a side of their choice. Pricing runs $16.99 at lunch and $17.99 at dinner, and calories range from 700 to 1,170 depending on portion size. Meanwhile, sodium climbs high in the full portion, so the lighter version suits guests watching their intake.
Before you order, compare this dish against other Land & Sea Classics entrées to find the best fit for your appetite and budget. Also check current deals, since prices and offers shift by location. Confirm the latest price and calories with your restaurant, then enjoy your meal.
Related post
Red Lobster Land & Sea Classics Menu
Red Lobster Bowls and Sandwiches Menu
Price disclaimer: Prices and calories vary by location and change over time. Confirm current figures at redlobster.com or your local restaurant.
