McCormick & Schmick’s rotates seafood selections seasonally, meaning nutrition facts change as frequently as the fish market deliveries. That makes tracking McCormick & Schmick’s Nutrition and Calories a moving target, but you can still make smart choices if you know what to look for. This guide breaks down the menu patterns, common calorie ranges, and simple strategies to keep your meal on plan.
Why The Menu Changes So Often
Unlike chain restaurants with frozen inventory, this place prides itself on fresh catches. The menu is printed daily, which is great for taste but tricky for counting. You won’t find one static PDF with every dish’s numbers. However, the preparation methods stay consistent, so you can estimate based on how the food is cooked.
Key Factors That Shift Calorie Counts
- Seasonal fish types – Salmon and halibut have different fat contents than snapper or cod.
- Daily specials – Chefs may add sauces or butters that aren’t on the regular menu.
- Sourcing locations – Farm-raised vs. wild-caught changes protein and fat grams.
- Portion sizes – A 6 oz fillet vs. an 8 oz fillet changes totals by roughly 100 calories.
You can ask your server for the nutritional binder. Most locations have one available, but it may not list every daily special. Use it as a baseline, then adjust for sauces and sides.
McCormick & Schmick’s Nutrition And Calories: The Core Menu Breakdown
Here’s where you focus your attention. The core menu items are more predictable than the specials board. These numbers are approximate based on standard preparation, but they give you a solid starting point for your meal plan.
Appetizers And Starters
Starters can wreck your daily budget if you’re not careful. The fried calamari is a crowd favorite, but it’s heavy. The shrimp cocktail is a lighter option that still feels indulgent.
- Shrimp Cocktail (6 pcs): ~120 calories, 1g fat, 24g protein
- Fried Calamari (full order): ~890 calories, 58g fat, 41g protein
- Clam Chowder (cup): ~210 calories, 12g fat
- Mussels Marinara: ~380 calories, 18g fat (sauce adds hidden oil)
- Crab Cake (single): ~320 calories, 22g fat
Watch the dipping sauces. Tartar sauce adds about 90 calories per tablespoon. Cocktail sauce is lighter at roughly 15 calories per tablespoon, but it’s high in sodium.
Grilled Fish Entrees
Grilled items are your best bet for lean protein. The kitchen typically uses olive oil and lemon, which keeps things reasonable. Ask for sauce on the side to control the extra fat.
- Grilled Salmon (7 oz): ~420 calories, 24g fat, 40g protein
- Grilled Halibut (7 oz): ~350 calories, 12g fat, 45g protein
- Grilled Swordfish (7 oz): ~380 calories, 18g fat, 42g protein
- Grilled Mahi Mahi (7 oz): ~290 calories, 8g fat, 38g protein
- Grilled Tilapia (7 oz): ~260 calories, 6g fat, 40g protein
These numbers assume minimal butter. If the server mentions a “lemon butter sauce,” add 100-150 calories to the total. The same fish can jump from 350 to 500 calories just from that drizzle.
Fried And Blackened Options
Fried fish is where the calories spike fast. The batter absorbs oil, and the portion sizes are generous. Blackened fish is a middle ground—it uses spices and a hot pan, but often adds butter to keep the crust from burning.
- Fish & Chips (cod, 2 pcs): ~1,150 calories, 62g fat
- Fried Shrimp (8 pcs): ~540 calories, 32g fat
- Blackened Salmon: ~480 calories, 28g fat (butter in the pan)
- Blackened Redfish: ~410 calories, 22g fat
If you want the flavor of blackened without the extra butter, ask for it “dry” or “lightly oiled.” The kitchen can adjust, but it might not be perfect every time.
Pasta And Non-Seafood Dishes
Not everyone goes for the fish. The chicken and pasta dishes are decent, but they’re not the star. The calorie counts here are similar to other casual dining chains.
- Chicken Fettuccine Alfredo: ~1,080 calories, 68g fat
- Grilled Chicken Breast (plain): ~310 calories, 12g fat
- Linguine with Clam Sauce: ~720 calories, 28g fat (white wine sauce is lighter than cream)
- Jambalaya: ~640 calories, 24g fat
You can always swap the pasta for a side salad or extra vegetables. That simple change saves 400-500 calories on most pasta dishes.
Sides And Add-Ons
Sides are a hidden trap. The garlic mashed potatoes are creamy and delicious, but they’re calorie-dense. Steamed broccoli is the obvious light choice, but it’s not the only one.
- Steamed Broccoli: ~45 calories, 0g fat
- Garlic Mashed Potatoes: ~280 calories, 14g fat
- French Fries: ~430 calories, 22g fat
- Rice Pilaf: ~210 calories, 6g fat
- Seasonal Vegetables (sautéed): ~120 calories, 8g fat (oil adds up)
Ask if the vegetables are sautéed in butter or oil. If they are, request them steamed instead. The kitchen usually accommodates this without a fuss.
How To Estimate Daily Specials
Specials are the wild card. You can’t look them up online, so you need a quick mental formula. Start with the base fish type, then add for preparation method.
Simple Calorie Formula For Specials
- Identify the fish: Lean white fish (cod, snapper, tilapia) = ~35 cal/oz. Fatty fish (salmon, tuna) = ~55 cal/oz.
- Add for cooking method: Grilled = +0 cal. Blackened = +80 cal (butter). Fried = +150 cal per piece.
- Add for sauce: Light wine sauce = +60 cal. Cream sauce = +200 cal. Butter sauce = +150 cal.
- Add for sides: Use the side list above to estimate.
For example, a grilled snapper special (7 oz) with a light lemon wine sauce and steamed broccoli would be roughly 245 + 60 + 45 = 350 calories. That’s a solid meal.
If the special is a seafood pasta, assume 700-900 calories unless you ask for the sauce on the side. Cream-based sauces are the biggest culprit.
Smart Ordering Strategies For Weight Loss
You don’t have to skip the restaurant to stay on track. A few simple moves can cut 300-500 calories from your meal without sacrificing flavor.
Before You Order
- Skip the bread basket: The sourdough and butter add 200+ calories before your meal arrives.
- Order a broth-based soup: The clam chowder is creamy, but a cup of the soup du jour (if broth-based) is lighter.
- Ask for sauces on the side: This gives you control over how much you actually consume.
- Request double vegetables: Swap the starch for extra greens. It’s filling and low-calorie.
During The Meal
- Eat the protein first: This helps you feel full faster.
- Go slow on the sides: The fish is the star. Sides are just a bonus.
- Box half early: Portions are large. Split the meal before you start eating.
If you’re tracking macros, remember that restaurant butter is everywhere. Even “grilled” fish often gets a brush of butter before serving. Ask for it without.
Alcohol And Beverage Calories
Drinks can add up quickly. A glass of white wine is about 120 calories. A craft cocktail with juice and syrup can hit 300-400 calories. Stick to wine, light beer, or spirits with soda water.
- Glass of Chardonnay (6 oz): ~120 calories
- Light Beer (12 oz): ~100 calories
- Vodka Soda: ~100 calories
- Margarita (frozen): ~450 calories
- Mojito: ~220 calories
Hydrate with water between drinks. It slows you down and keeps you from ordering a second cocktail out of thirst.
Frequently Asked Questions
Does McCormick & Schmick’s Have A Nutrition Menu Online?
They do not publish a complete, up-to-date nutrition menu on their website due to the rotating specials. You can find partial information on third-party sites, but the most accurate source is the in-store nutritional binder. Ask your server for it.
What Is The Lowest Calorie Meal At McCormick & Schmick’s?
The grilled tilapia with steamed broccoli is likely the lowest calorie option, coming in around 300-350 calories total. The shrimp cocktail as a starter is also very light. Avoid anything fried or with cream sauce.
Can I Request Low-fat Preparation Methods?
Yes. You can ask for your fish grilled without butter, sauces on the side, and vegetables steamed instead of sautéed. The kitchen is generally accommodating, though they may not be able to guarantee zero oil.
Are The Calorie Counts On Third-party Apps Accurate?
Not always. Third-party sites often use outdated or estimated data. Use them as a rough guide, but trust the in-store binder or your own formula for specials. The actual portion size can vary by location and chef.
How Many Calories Are In The Happy Hour Appetizers?
Happy hour portions are smaller, which helps. A half-order of calamari is roughly 450 calories, and the sliders are about 250 calories each. The shrimp cocktail remains the lightest choice at around 120 calories for the smaller portion.
Final Tips For Dining Out
Dining out doesn’t have to derail your week. You just need a plan. Look at the menu online before you go, even if the specials aren’t listed. Decide on a grilled fish option as your fallback.
Don’t be afraid to ask questions. The staff at this restaurant are used to dietary requests. They can tell you if a dish is cooked in butter or oil, and they can make adjustments.
If you slip up, don’t stress. One meal won’t ruin your progress. Just get back on track with your next meal. The goal is consistency, not perfection.
Remember that the exact numbers will vary. A 7 oz fillet might be 6.5 oz or 8 oz depending on the day. Your best bet is to estimate high, especially for sauces and fried items. That way, you’re pleasantly surprised rather than disappointed.
Keep this guide handy the next time you visit. You’ll be able to navigate the menu with confidence, knowing exactly what to order for your goals. And if you’re ever unsure, the nutritional binder is your friend. Just ask.