My Fit MenuAustin · Seafood
Healthy options at Plank Seafood Provisions
What to order at Plank Seafood Provisions in Austin: 24 dishes from its menu, ranked by protein and calories.
11410 Century Oaks Terr, Austin · Menu read September 26, 2026 · Restaurant’s website
Best pick
Redfish
From the menu · from the menu description.
Estimated This range is an estimate, not verified restaurant nutrition.
Most protein at Plank Seafood Provisions
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | FLAT IRON STEAK (8 oz)LUNCH | 825–1,375 | 45–75 g | ~60 g | ~70 g | 5.5 g | Estimated |
| 2 | CheeseburgerMenu | 900–1,500 | 38–63 g | ~100 g | ~70 g | 4.2 g | Estimated |
| 3 | RedfishMenu | 525–875 | 34–56 g | ~35 g | ~40 g | 6.4 g | Estimated |
| 4 | Blackened CatfishMenu | 563–938 | 34–56 g | ~50 g | ~40 g | 6.0 g | Estimated |
| 5 | Bacon Wrapped ShrimpMenu | 638–1,063 | 34–56 g | ~55 g | ~50 g | 5.3 g | Estimated |
Vegetarian picks
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Miso Chop SaladSOUP & SALAD | 263–438 | 6–10 g | ~28 g | ~24 g | 2.3 g | Estimated |
| 2 | Golden BeetsSOUP & SALAD | 240–400 | 6–10 g | ~30 g | ~20 g | 2.5 g | Estimated |
| 3 | Mixed Greens & Asian PearSOUP & SALAD | 225–375 | 6–10 g | ~22 g | ~20 g | 2.7 g | Estimated |
Every dish, best first
Mains, salads, sandwiches and breakfasts from the menu, best first. Dishes the menu only names come after the ones it describes, since their estimates are rougher. Starters, sides, desserts, drinks and plates for sharing aren’t ranked.
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | RedfishMenu | 525–875 | 34–56 g | ~35 g | ~40 g | 6.4 g | Estimated |
| 2 | Soup & Saladsoup + salad | 488–813 | 26–44 g | ~40 g | ~35 g | 5.4 g | Estimated |
| 3 | Blackened CatfishMenu | 563–938 | 34–56 g | ~50 g | ~40 g | 6.0 g | Estimated |
| 4 | Bacon Wrapped ShrimpMenu | 638–1,063 | 34–56 g | ~55 g | ~50 g | 5.3 g | Estimated |
| 5 | Grilled Atlantic SalmonLUNCH | 638–1,063 | 34–56 g | ~50 g | ~48 g | 5.3 g | Estimated |
| 6 | Shrimp Pasta DiavolaMenu | 600–1,000 | 26–44 g | ~85 g | ~35 g | 4.4 g | Estimated |
| 7 | CaesarSOUP & SALAD | 338–563 | 11–18 g | ~20 g | ~36 g | 3.1 g | Estimated |
| 8 | WedgeSOUP & SALAD | 360–600 | 9–15 g | ~12 g | ~42 g | 2.5 g | Estimated |
| 9 | Two Maki LunchLUNCH | 563–938 | 17–28 g | ~110 g | ~24 g | 2.9 g | Estimated |
| 10 | Baja Fish TacosMenu | 675–1,125 | 23–38 g | ~90 g | ~45 g | 3.3 g | Estimated |
| 11 | FLAT IRON STEAK (8 oz)LUNCH | 825–1,375 | 45–75 g | ~60 g | ~70 g | 5.5 g | Estimated |
| 12 | Miso Chop SaladSOUP & SALAD | 263–438 | 6–10 g | ~28 g | ~24 g | 2.3 g | Estimated |
| 13 | 1/2 Shrimp Po Boy & SaladLUNCH | 675–1,125 | 21–35 g | ~90 g | ~46 g | 3.1 g | Estimated |
| 14 | Golden BeetsSOUP & SALAD | 240–400 | 6–10 g | ~30 g | ~20 g | 2.5 g | Estimated |
| 15 | CheeseburgerMenu | 900–1,500 | 38–63 g | ~100 g | ~70 g | 4.2 g | Estimated |
| 16 | ½ Shrimp Po Boy & Saladlunch | 735–1,225 | 26–43 g | ~95 g | ~50 g | 3.5 g | Estimated |
| 17 | Mixed Greens & Asian PearSOUP & SALAD | 225–375 | 6–10 g | ~22 g | ~20 g | 2.7 g | Estimated |
| 18 | Cod Fish & ChipsMenu | 750–1,250 | 26–44 g | ~90 g | ~55 g | 3.5 g | Estimated |
| 19 | 1/2 Shrimp Po Boy & SoupLUNCH | 713–1,188 | 23–38 g | ~100 g | ~48 g | 3.2 g | Estimated |
| 20 | Shrimp Po' BoyMenu | 825–1,375 | 30–50 g | ~110 g | ~55 g | 3.6 g | Estimated |
| 21 | ½ Shrimp Po Boy & Souplunch | 788–1,313 | 29–48 g | ~105 g | ~52 g | 3.6 g | Estimated |
| 22 | Fried ShrimpLUNCH | 788–1,313 | 23–38 g | ~90 g | ~60 g | 2.9 g | Estimated |
| 23 | Flat Iron SteakMenu | 423–878 | 36–74 g | ~2 g | ~45 g | 8.5 g | Estimated |
| 24 | Blackened Chicken LinguiniLUNCH | 585–1,215 | 26–54 g | ~80 g | ~45 g | 4.4 g | Estimated |
Where these numbers come from
Nutrition values here are Estimated, not verified restaurant nutrition. They are based on menu descriptions or dish names and assumed ingredients and portions. The displayed ranges use a fixed margin of ±25% for a described dish and ±35% when only its name is available; they are not measured confidence intervals, and actual values may fall outside them. A source label links to the menu used when available, which may not provide nutrition information.
“Best” means the most protein inside a moderate calorie range: 400–650 calories and a 40 g protein target, the same formula as the app’s Fat-loss goal. Portions vary and menus change, so confirm with the restaurant, and never rely on these for allergies.
Own one of these restaurants? Email hello@myfitmenu.health to correct your numbers, share your own nutrition, or remove your page. How we read menus: MyFitMenuBot.
See what fits near you
My Fit Menu ranks every dish at Plank Seafood Provisions and the places around it for your own calorie and protein goals. No account needed.
