The Lenten season turns fast-food outlets into seafood paradises, with chains introducing fish sandwiches to fill orders for meatless dishes. What began as a gesture to religious tradition is now a cultural phenomenon, with menus featuring everything from traditional pollock to adventurous new flavors. It’s an opportunity to have something other than the usual, and the diversity from crunchy breading to sour sauces makes it an exciting time for foodies.
Don’t be tricked into believing “fish” means “healthy,” however. Although fish such as cod or tuna are rich in omega-3s, most fast foods thereof are breaded, fried, and loaded with rich tartar sauce, usually on soft white buns. The health effects can disappear quicker than your hunger after a greasy supper. Even so, some options do a better job of blending flavor and health than others, providing a lighter alternative without losing taste.
Whether you’re observing Lent or just craving a change, this guide is your roadmap to the fast-food fish landscape. We’ve cast a wide net, evaluating taste, quality, and nutrition to spotlight the champs and call out the duds. Get ready for a no-nonsense rundown of what’s worth biting into and what’s better left in the fryer.
1. White Castle Panko Breaded Fish Slider
White Castle’s year-round-only Panko Breaded Fish Slider sets the stage for our lineup but fails to make a splash. The diminutive slider, at a budget price point, offers up a crispy panko crust, but the fish tasted “more mushy than flaky” and “greasy instead of crisp” to testers. Not the best beginning for a chain famous for its sliders.
The toppings don’t much assist either. The American cheese tastes strangely out of place, sending on a conflicting flavor with the fish, and the tartar sauce is “sweet mayonnaise with no tang or character.” It’s a boring combination that had critics hoping they’d thrown this one back in the ocean.
Nutritionally, the slider is not all bad. With 320 calories, 20g fat (3.5g saturated), and 320mg sodium, its diminutive size keeps things manageable. You can have two and take in less sodium than most competitors, but with uninspired flavor, it’s difficult to ever justify even one.
2. McDonald’s Filet-O-Fish
McDonald’s Filet-O-Fish is a fast-food icon, appearing on menus since 1965 when a franchisee developed it to improve Friday sales. In spite of doubts by McDonald’s then-CEO Ray Kroc, who was worried it would “stink up” restaurants, it evolved into an enduring classic. Its retro charm keeps it going, even though it doesn’t necessarily knock the taste buds for a loop.
This sandwich delivers reliability you can depend on:
- Signature Patty: A breaded and fried Alaskan pollock patty, rectangular and unsurprising, provides a familiar, unassertive taste.
- Classic Toppings: A spoonful of tartar sauce and a half-slice of American cheese rest on a steamed bun for an old-school look.
- Nutritional Edge: At 390 calories, 19g fat (4g saturated), and 580mg sodium, it’s one of the better fast-food fish choices.
- Protein Boost: With 16g of protein, it’s satisfying without overdoing it on the sodium, unlike many competitors.
Nevertheless, the Filet-O-Fish tends to taste like a “glorified freezer fish stick,” not in-your-face flavor-wise. Its milder taste and old-school appeal ensure that it’s a sure thing, but don’t anticipate a culinary epiphany merely a dependable, low-cost option for Lent, or any time of year.
3. Burger King Big Fish
Burger King’s Big Fish sandwich is highly marketed, but its dimensions are modest for the name. Employing Alaskan pollock like most of the competition, it shoots for crisper bite and more substantial panko breading. Critics mentioned that the fish is more firm, but the sandwich remains on the middle ground with regard to flashier competition.
The toppings are the highlight, with fresh lettuce and salty pickle chips bringing a piquancy, and the “extra zesty” tartar sauce gives it a small advantage over less fiery competitors. Avoiding the American cheese is a good idea, allowing the fish and toppings to take center stage without competing flavors.
Nutrition-wise, it’s a heavyweight, making the “unhealthiest” list with 570 calories, 30g fat (5g saturated), and 1,270mg of sodium. The 8g of added sugar comes as an unpleasant surprise, so this is a delicious but indulgent option best consumed sparingly.
4. Long John Silver’s Fish Sandwich
Long John Silver’s, which is a seafood chain, should kill the fish sandwich, and their version does have positives. The Alaskan pollock patty, which is battered, not breaded, has a “light texture” and “rich taste,” with testamuriously saying the fish “nearly melts in your mouth.” It’s an MVP ingredient.
Sadly, the rest of the sandwich plummets. The bun is “crustier than it appears,” bringing the whole thing down, and the tartar sauce’s mustardy bite doesn’t sit right. With 446 calories, 22g fat (8g saturated), and 1,229mg sodium, it’s another “unhealthiest” in the running, making you reach for water and a nap.
For all of its imperfections, the quality fish has some supporters. If the bun and sauce were up to the patty’s standards, this might be a top choice. In the meantime, it’s a mixed bag delightful fish, disappointing execution.
5. Arby’s Crispy Fish Sandwich
Arby’s, a meat restaurant, shocks with its Crispy Fish Sandwich, its summer special that meets its crispy guarantee. Its Alaskan pollock patty, a bit bigger than some of the competition, sits atop a sesame-seed bun with fresh lettuce and a good tartar sauce. The fish is “moist and flaky,” with a good crunch.
The crunch of the breading is audible, and the mild taste refrains from being too fishy, which caters to a large audience. It is, however, on the “unhealthiest” list at 566 calories, 25g of fat (4g saturated), and 986mg of sodium, and trans fats and excessive sodium are contributory factors to heart health issues.
This sandwich is a reliable option for crunch fanatics, but its nutritional composition makes it most suitable as an occasional indulgence. Arby’s shows it can stand with the seafood titans, though it’s not a health hero.
6. Dairy Queen Wild Alaskan Fish Sandwich
Dairy Queen, more famous for Blizzards, throws itself into the sandwich contest with its Wild Alaskan Fish Sandwich, a limited-release. The lightly breaded and fried wild-caught Alaskan pollock patty impresses with its enormity, spilling over the bun. A “garlicky savor” within the breading provides an interesting, flavorful twist.
The toppings are a letdown. Slithy lettuce and an imposter “translucent mayonnaise” for tartar sauce bring it down. Nutritionally, it’s a good choice at 420 calories, 16g fat (3g saturated), and 960mg sodium, putting it on the list of the “healthiest” fish sandwiches.
This sandwich’s flavorful fish makes it a contender, but lackluster garnishes hold it back. If you’re after a lighter option with a punchy patty, Dairy Queen delivers just don’t expect much from the toppings.
7. Culver’s North Atlantic Cod Sandwich
Culver’s North Atlantic Cod Sandwich is a standout with its hand-cut, hand-battered cod, prepared to order for a fresh flavor. Presented on a buttered hoagie roll with Wisconsin cheddar, lettuce, and a puckering tartar sauce with capers and olives, it promises high quality. The “fresh taste and perky look” of the fish impress.
Sadly, the execution falters. The cod gets lost in “flimsy, battered breading,” creating a “squashy, flavorless abyss.” At 600 calories, 34g fat (8g saturated), and 750mg sodium, it’s among the “unhealthiest,” with added sugar adding to its nutritional woes.
Despite ranking high in taste tests, the heavy breading and bun hold it back. If you’re after quality cod, Culver’s is a solid pick, but don’t expect a flawless sandwich.
8. Popeyes Flounder Fish Sandwich
Popeyes’ 2021-released Flounder Fish Sandwich is a game-changer. Substituting Alaskan flounder for pollock, it’s marinated in Louisiana herbs, breaded in crispy coating, and fried to the last crunch. Tasters described it as “surprisingly flavorful and substantial,” with a juicy, slightly sweet fish that tastes just right.
Topped with a brioche bun, crispy pickles, and a “pickle-forward” tartar sauce, it’s a balancing act of textures and tastes. A little light spice from the breading gives it some complexity, so each bite is desirable. It’s only available for a short time, during Lent.
At 681 calories and 2,384mg sodium, it’s a nutritional indulgence, but the flavor’s worth it. Popeyes raises the bar, showing their fried fish can hold its own against their legendary chicken sandwich.
9. Church’s Texas Chicken Fish Sandwich
Church’s Texas Chicken Fish Sandwich gets points for its sloppy, tasty appeal. The panko-crusted wild-caught Pacific pollock patty provides a “non-fabricated” flavor with the perfect crispness. Tasters adored its “finger-lickin’ good” consistency, oozing tartar sauce.
The tartar sauce, filled with pickle-relish chunks, provides a well-balanced sweet-tangy zing, accented by thinly sliced pickles for crunch. The buttery brioche bun holds it all together, forming a “tasty crescendo” that’s indulgent but gratifying.
Nutritional information is murky, but the emphasis on quality fish and strong flavors makes this a winner. Church’s shows that it can hang with the giants, offering a sandwich that’s fun to eat and full of flavor.
10. Wendy’s Crispy Panko Fish Sandwich
Wendy’s Crispy Panko Fish Sandwich stands out with its big, square Alaskan pollock patty from a responsible fishery. The garlic- and onion-flavored panko crust provides a crunchy, savory mouthful. A dill-dominant tartar sauce, complemented by lettuce, pickles, and American cheese, takes the taste to the next level.
The premium bun adds a touch of class, but at 520 calories, 6g saturated fat, and 1,240mg sodium, it’s a nutritional heavyweight. The dill-forward sauce is a highlight, making every bite “laden with succulent sapidity.”
Wendy’s proves it can master fish as well as beef, offering a sandwich that’s both tasty and substantial. If you’re after bold flavors, this seasonal pick won’t disappoint.
11. Culver’s Northwoods Walleye Sandwich
Culver’s Northwoods Walleye Sandwich stands out, topping taste tests with its hand-cut, hand-battered walleye, served to order. The fish is “properly seasoned, tender inside, and crispy outside,” quality on par with sit-down restaurants. It’s a high-end option that delivers in flavor.
The thick bun, however, can be overly sweet, overwhelming the fish. Nutritionally, it’s not ideal, with 5g saturated fat nearing half the daily limit. Walleye’s omega-3s are a plus, but frying negates most health benefits.
For a top-tier fried fish experience, Culver’s walleye is unmatched, despite minor flaws. If you’re craving a restaurant-quality sandwich, this is the one to seek out.
12. Jimmy John’s Totally Tuna Sandwich
Jimmy John’s Totally Tuna Sandwich shatters the fried-fish stereotype by providing a clean, unfried alternative. Packed with 21g of protein and 5g of fiber, it’s a nutritional powerhouse that helps maintain muscle and promote digestive health. It’s a lighter choice that’s still satisfying.
The tuna salad on a roll shuns excessive breading and tartar sauce, rendering saturated fat minimal. Yet, excessive sodium is an impediment, and it should be had with water and avoided with salty side items such as chips.
This sandwich confirms fish sandwiches are not only healthy but tasty too. For a speedy, nutrient-dense meal, Jimmy John’s serves up a welcome change of pace.
13. Quiznos Small Tuna Melt
The Quiznos Small Tuna Melt is a treasure for those watching portions. Packed with 330 calories, 11g of fat (4.5g saturated), and 930mg sodium, it provides 22g of protein and 2g of fiber and is a good, filling choice. A whole-grain bread option adds to its heart-healthy reputation.
Its small stature doesn’t compromise on taste, however, with a tuna salad that will fill you up. It’s an intelligent choice for those cutting back but not on taste, demonstrating small can be very powerful.
For a speedy, health-conscious meal, Quiznos’ tuna melt is the way to go. It’s an argument for savvy eating in the fast food option, ideal for a lunchtime grab-and-go.
14. Burger King Fiery Big Fish Sandwich
Burger King’s Fiery Big Fish Sandwich heats things up with a “triple pepper spicy glaze” served on a brioche bun. The fried fish, served with lettuce, pickles, and tartar sauce, provides a bold, spicy alternative that wakes up your senses. It’s a playful departure from more mild alternatives.
At 727 calories, 45.7g fat (8.1g saturated), and 1,526mg sodium, it’s a nutritional indulgence, not a good choice for health-conscious eaters. The spicy glaze, however, makes it a ride for fans of heat.
This sandwich is for adventurous eaters in search of a kick. Burger King’s bold venture works, providing a memorable, spicy fish sandwich.
