L&L Hawaiian Barbecue is famous for its hearty, filling plate lunches, a staple of local Hawaiian cuisine. However, for the health-conscious diner, the standard meal of fried seafood, two scoops of white rice, and a scoop of mayonnaise-heavy macaroni salad can be a dietary landmine. By understanding the menu and making smart substitutions, it's possible to find genuinely healthy seafood choices.
The Problem with Traditional L&L Seafood Plates
Many of the seafood items on the standard L&L menu are deep-fried. This cooking method dramatically increases the calorie, fat, and sodium content of the dish. For example, a standard Seafood Combo, which typically includes fried fish and fried shrimp, is a far cry from the lean, omega-3 rich fish recommended for a healthy diet. The side dishes, traditionally a scoop of macaroni salad and a generous portion of white rice, further contribute to the meal's high caloric load and simple carbohydrate content.
The Healthier L&L Seafood Options
Thankfully, L&L does offer options that can fit into a healthy eating plan. The key is to look for menu items that specify a different cooking method or are explicitly labeled as "Lighter" options.
Look for These Menu Items:
- Lighter Garlic Shrimp: A prime example of a healthier choice. This dish features shrimp that is stir-fried with garlic rather than deep-fried, and is served with brown rice and steamed vegetables, providing a balanced meal that is far lower in calories and fat.
- Lighter Garlic Fish: Similar to the shrimp, this option replaces the breaded, fried fish fillet with a lighter, non-fried preparation. It also comes with brown rice and steamed vegetables instead of the standard plate lunch sides.
- Grilled Fish Options: Some locations may offer specific grilled fish, such as Grilled or Garlic Ahi, which are excellent low-calorie, high-protein choices. Check the local menu for availability.
Customizing Your Order for Optimal Health
If your favorite seafood item isn't one of the pre-built "lighter" plates, you can often customize your order to improve its nutritional profile. A few simple requests can make a big difference:
- Substitute Sides: Always ask to substitute the mac salad for a tossed green salad or extra steamed vegetables. This significantly reduces unhealthy fats and calories.
- Swap the Rice: Request brown rice instead of white rice. Brown rice offers more fiber and nutrients and has a lower glycemic index.
- Go Easy on the Sauce: The sauces, particularly the rich brown gravy and mayonnaise-based dressings, are loaded with hidden calories and sodium. Ask for sauce on the side or a minimal amount.
- Portion Control: Opt for the mini plate size instead of the regular or large. This naturally reduces the overall portion size and calorie intake.
Comparison: Standard vs. Healthy L&L Choices
| Feature | Standard Seafood Combo | Lighter Garlic Shrimp Plate |
|---|---|---|
| Preparation | Deep-fried fish fillet and shrimp | Stir-fried shrimp with garlic |
| Side Dishes | 2 scoops white rice, 1 scoop macaroni salad | Brown rice, steamed vegetables |
| Calories | ~1400 calories | ~240-350 calories (depending on location and size) |
| Total Fat | ~64g | ~1g (for Lighter BBQ Chicken, example of Lighter plate style) |
| Sodium | ~2340mg | ~350mg |
| Key Benefit | Hearty, traditional flavor | High protein, lower calories, healthier sides |
Note: Caloric and nutritional information can vary by location. Always check specific store details if available.
Conclusion: Finding the Right Balance
The question of "Does L&L seafood have healthy choices?" has a clear answer: yes, but you must know what to order. The traditional fried seafood plates with classic sides are not a healthy option for regular consumption due to their high calorie, fat, and sodium content. However, the explicit "Lighter" menu items, such as the Lighter Garlic Shrimp or Garlic Fish, provide an excellent way to enjoy L&L's flavors while adhering to a healthier diet. For other dishes, simple modifications like swapping side dishes and managing sauces can make a significant difference. Ultimately, L&L can be a part of a balanced diet if you're mindful of your choices and prioritize lighter preparations over deep-fried classics. For specific nutritional data, it can be helpful to consult resources like Nutritionix, which provides a breakdown of menu items.
Key Takeaways
- Choose "Lighter" Options: Look specifically for menu items labeled as "Lighter," which are typically lower in calories, fat, and sodium, and come with brown rice and steamed vegetables.
- Prioritize Grilled Over Fried: Opt for grilled fish or garlic shrimp instead of their breaded and deep-fried counterparts to dramatically reduce unhealthy fats and calories.
- Substitute Sides: Always swap the macaroni salad for a tossed green salad and ask for brown rice instead of white rice to boost fiber and lower calories.
- Control the Sauce: Request high-fat sauces like gravy on the side or simply ask for less to manage your overall calorie and sodium intake.
- Practice Portion Control: Ordering a mini plate is a simple way to enjoy the flavors of L&L without overindulging in large, high-calorie portions.
FAQs
Question: Are all L&L seafood plates unhealthy? Answer: No, not all seafood plates are unhealthy. While the deep-fried plates like the Seafood Combo are very high in calories and fat, options such as the Lighter Garlic Shrimp or Grilled Ahi are much healthier choices.
Question: What are the best healthy side dish substitutions at L&L? Answer: The best healthy substitutions are swapping the macaroni salad for a tossed green salad and opting for brown rice instead of the standard white rice.
Question: Can I get my seafood grilled instead of fried? Answer: Yes, certain seafood options are available grilled, such as the Lighter Garlic Fish and Lighter Garlic Shrimp. Availability may vary by location, so it's always best to check the menu or ask when ordering.
Question: How can I reduce the sodium in my L&L seafood meal? Answer: To reduce sodium, avoid the heavy sauces and dressings, opt for grilled rather than fried items, and substitute the salty macaroni salad with a green salad.
Question: Is the brown rice option at L&L a significant improvement over white rice? Answer: Yes, brown rice is a healthier choice as it contains more fiber, vitamins, and minerals than white rice. It also has a lower glycemic index, which can help manage blood sugar levels.
Question: What is the "Lighter Garlic Shrimp" plate? Answer: The "Lighter Garlic Shrimp" plate is a healthier menu item that features stir-fried shrimp served with a side of brown rice and steamed vegetables, replacing the higher-calorie fried preparation and starchy sides.
Question: Are there any vegetarian or plant-based healthy options at L&L? Answer: While L&L is primarily known for its meat and seafood, healthier options can be created by ordering sides like brown rice and steamed vegetables, but dedicated plant-based entrees are limited. Some locations may offer vegetable stir-fry or similar items.
Question: Are there any healthy chicken or beef options at L&L? Answer: Yes, similar to seafood, L&L offers "Lighter" versions of their chicken and beef dishes, which are prepared with less oil and served with healthier sides like brown rice and steamed vegetables.
