Caribbean flavors bring the heat, but the real fire might be in the oil content of those festival sides. If you are counting macros or just trying to eat smarter, you need the real breakdown for Fish N’ Ting Restaurant Nutrition and Calories. This guide breaks down the menu so you can order without the guesswork.
We looked at the standard portions, cooking methods, and common sides. You will learn which dishes pack the most protein and which ones hide the most fat. Let’s get straight to the numbers.
Fish N’ Ting Restaurant Nutrition And Calories: The Main Dishes
Fish N’ Ting is famous for its fried snapper and jerk chicken. But the nutrition facts vary wildly depending on your choice. Here is a simple breakdown of the core entrees.
Fried Whole Snapper
This is the signature dish. A whole fried snapper usually weighs about 12 to 14 ounces with the bone. You will eat roughly 8 ounces of actual meat.
- Calories: 480–550
- Protein: 45g
- Carbohydrates: 0g
- Fat: 28–35g
The fish is dredged in flour and cornmeal before hitting the fryer. That coating absorbs a lot of oil. If you skip the skin and the crispy batter, you save about 150 calories.
Escovitch Fish
Escovitch is the same fried fish but topped with a vinegar-based sauce. The sauce has onions, carrots, and scotch bonnet peppers. It adds minimal calories.
- Calories: 500–570
- Protein: 46g
- Carbohydrates: 10g (from the sauce and flour)
- Fat: 30g
The pickled veggies do not add fat. They do add sodium. If you watch your blood pressure, ask for the sauce on the side.
Jerk Chicken (Quarter Or Half)
Jerk chicken is grilled, not fried. This makes it a leaner option. A quarter dark-meat chicken is a solid choice.
- Calories (Quarter): 320–380
- Protein: 32g
- Carbohydrates: 4g (from the marinade)
- Fat: 20g
The skin holds most of the fat. Remove it and you drop to around 250 calories. The jerk rub has sugar, but the amount is small.
Curry Chicken
Curry chicken is cooked in a heavy sauce with potatoes. The potatoes are a major carb source.
- Calories: 420–480
- Protein: 28g
- Carbohydrates: 30g
- Fat: 22g
Ask for less potato if you are on a low-carb diet. The curry sauce itself is mostly oil and spices.
Brown Stew Chicken
This dish is braised in a sweet and savory gravy. It is heavier on sugar than the curry.
- Calories: 450–510
- Protein: 30g
- Carbohydrates: 25g
- Fat: 25g
The browning sauce and ketchup in the stew add hidden carbs. It is tasty, but not the best for keto.
Caribbean Sides And Their Calorie Counts
The sides are where calories sneak in. Festival, rice and peas, and plantains are starchy. Here is what you are really eating.
Festival (Fried Dumplings)
Festival is sweet, fried dough. It is small, but dense. A serving of three pieces is standard.
- Calories: 300–350
- Protein: 4g
- Carbohydrates: 50g
- Fat: 12g
These are cooked in the same oil as the fish. That means they soak up extra flavor and extra fat. One piece is roughly 100 calories.
Rice And Peas
This is coconut rice with kidney beans. The coconut milk makes it rich.
- Calories (1 cup): 280–320
- Protein: 7g
- Carbohydrates: 45g
- Fat: 9g
Ask for a half portion. The beans add fiber, which helps with fullness.
Steamed Cabbage
This is the best low-calorie side on the menu. It is cooked with carrots and a little oil.
- Calories (1 cup): 80–100
- Protein: 2g
- Carbohydrates: 10g
- Fat: 5g
It is not completely dry. The oil is used for flavor, but it is minimal.
Fried Plantains (Sweet Plantains)
Ripe plantains are fried until caramelized. They are high in sugar.
- Calories (half cup): 180–220
- Protein: 1g
- Carbohydrates: 35g
- Fat: 8g
They taste like dessert. Treat them like dessert, not a vegetable.
Bammy (Cassava Flatbread)
Bammy is a fried cassava cake. It is often served with fish.
- Calories (one piece): 200–250
- Protein: 2g
- Carbohydrates: 40g
- Fat: 8g
It is dense and filling. One piece is usually enough.
How To Order Low Calorie At Fish N’ Ting
You can eat here without blowing your diet. You just need to make smart swaps. Follow these steps.
- Choose grilled over fried. Get the jerk chicken or the grilled fish if they have it. This cuts calories by almost half.
- Skip the festival. Replace it with steamed cabbage or a side salad. This saves you 300 calories instantly.
- Take the skin off. Whether it is chicken or fish, the skin is where the fat lives. Peel it off and leave it on the plate.
- Ask for sauce on the side. The escovitch sauce and curry gravy are calorie-dense. Dip your fork in them instead of pouring them over the food.
- Share a side of rice. Split the rice and peas with a friend. Or just take a few spoonfuls and push the rest aside.
- Drink water or unsweetened iced tea. The sorrel drink and ginger beer are loaded with sugar. A bottle can have 40g of carbs.
If you are very hungry, order a quarter jerk chicken with double cabbage. That meal is around 400 calories and keeps you full.
Hidden Calories In Sauces And Drinks
The main food is only part of the story. The sauces and beverages can add hundreds of calories without you noticing.
Pepper Sauce (Scotch Bonnet)
The homemade hot sauce is mostly vinegar and peppers. It is very low in calories, usually under 10 calories per tablespoon. Use it freely if you like spice.
Ketchup And Mayo Mix
Many people mix ketchup and mayo for dipping festival. This is a calorie bomb. Two tablespoons of mayo alone is 180 calories. Skip this or use hot sauce instead.
Jamaican Sorrel Drink
Sorrel is a hibiscus tea, but the restaurant version is heavily sweetened. A 16-ounce cup can have 200 calories and 50g of sugar. It is basically fruit punch.
Ginger Beer
This is not the alcoholic kind. It is a spicy, sweet soda. A bottle has about 180 calories. It also has a lot of ginger, which can upset an empty stomach.
Coconut Water
Fresh coconut water is a better choice. It has about 45 calories per cup and provides potassium. It is naturally sweet without added sugar.
Macronutrient Breakdown For Common Meals
Here is how a full plate stacks up. This helps you see the big picture for the day.
- Fried Snapper + Festival + Rice: 1,100–1,200 calories, 50g protein, 120g carbs, 55g fat.
- Jerk Chicken (Quarter) + Cabbage + Rice: 700–800 calories, 40g protein, 60g carbs, 35g fat.
- Curry Chicken + Rice: 750–850 calories, 35g protein, 75g carbs, 40g fat.
- Escovitch Fish + Cabbage (No Rice): 600 calories, 48g protein, 20g carbs, 35g fat.
The fried fish combos are heavy. They push you close to your daily fat limit in one sitting. If you are training, that might be fine. If you are sedentary, it is too much.
Frequently Asked Questions
Here are quick answers to common questions about the menu.
Is the fried fish at Fish N’ Ting healthy?
It is high in protein but also high in fat due to the frying oil. The fish itself is nutritious, but the batter adds empty calories. Grilled options are healthier.
How many calories are in a festival from Fish N’ Ting?
One piece of festival is about 100–120 calories. A standard order of three pieces is around 300–350 calories. They are mostly carbohydrates and fat.
Can I eat low carb at Fish N’ Ting?
Yes. Order the jerk chicken or curry chicken without the rice. Ask for extra steamed cabbage. Avoid festival, plantains, and bammy. This keeps carbs under 15g.
Does Fish N’ Ting have grilled fish options?
Some locations offer grilled snapper or grilled salmon. It is not always on the menu. Ask the cashier. Grilled fish has about half the calories of fried.
What is the lowest calorie meal at Fish N’ Ting?
The lowest calorie meal is the quarter jerk chicken with steamed cabbage. It comes to about 400–450 calories. Remove the skin to drop it to 350.
Final Tips For Tracking Your Meal
Restaurant food is never exact. The cook might use more oil on a busy Friday night. Use these numbers as estimates, not gospel.
If you are logging in an app, search for “Jamaican fried fish” or “Caribbean jerk chicken” for a close match. The generic entries are usually accurate enough.
Also, watch the portion size. A whole snapper is huge. You might be full after half. Take the rest home for lunch the next day. That gives you two meals for the price of one.
One last thing. The sodium levels are high. The marinades, soy sauce, and seasonings are salty. If you retain water easily, drink extra water after your meal. This helps flush out the excess salt.
Fish N’ Ting Restaurant Nutrition and Calories does not have to be a mystery. With this guide, you can walk in, order smart, and still enjoy the bold Caribbean taste. Just be mindful of the oil and the festival.