Choosing seafood at a restaurant often feels like a healthy decision. Fish is well known for providing high-quality protein, omega-3 fatty acids, vitamins, and minerals that support overall wellness. However, not every seafood option offers the same nutritional or environmental benefits.

Some species naturally accumulate higher levels of mercury because they live longer and feed on smaller fish. Others may come from fisheries or aquaculture operations with varying sustainability, environmental, or farming practices. That doesn’t mean these fish should always be avoided, but it does mean it’s worth knowing what you’re ordering and where it comes from.

Here’s a closer look at seafood choices that may deserve extra consideration, along with alternatives that are often recommended by nutrition and sustainability experts.

Why Seafood Choices Matter

Seafood remains an important part of many healthy eating patterns. Organizations such as the American Heart Association encourage eating fish regularly because it provides nutrients associated with heart and brain health.

At the same time, experts recommend balancing nutritional benefits with factors such as:

• Mercury content
• Sustainability of fisheries
• Responsible aquaculture practices
• Environmental impact
• Product traceability

Making informed choices helps support both personal health and marine ecosystems.

1. Bluefin Tuna

Bluefin tuna is prized for its rich flavor, particularly in sushi and fine dining.

However, because it is a large predatory fish with a long lifespan, it tends to accumulate more mercury than many other species. Some wild populations have also faced fishing pressure, although management has improved in certain regions.

Consider instead: Skipjack tuna, pole-and-line albacore from well-managed fisheries, or sustainably caught Pacific albacore.

2. Swordfish

Swordfish is another large ocean predator known for its firm texture.

Like many long-lived fish, it may contain relatively high mercury levels. Health authorities often recommend that young children and pregnant individuals limit consumption.

Consider instead: Pacific halibut, mahi-mahi from well-managed fisheries, or Pacific cod.

3. Orange Roughy

Orange roughy has a mild flavor but presents unique sustainability concerns.

This species grows extremely slowly and can live for many decades, making populations slower to recover from overfishing.

Consider instead: U.S. Pacific rockfish or responsibly harvested hake.

4. Chilean Sea Bass

Despite its popularity, Chilean sea bass has experienced periods of overfishing in some regions.

Today, certain fisheries are certified as sustainably managed, while others are not, making the source especially important.

Consider instead: Black cod (sablefish) from certified fisheries or Pacific cod.

5. Imported Farmed Shrimp

Shrimp itself can be a nutritious seafood choice.

However, farming practices vary significantly around the world. Some imported operations may have different environmental, labor, or quality standards than others.

Consider instead: Wild-caught U.S. shrimp or shrimp certified by recognized sustainability organizations.

6. Imported Farmed Salmon

Salmon is one of the healthiest fish available, but farming methods differ considerably.

Many responsibly farmed salmon operations produce high-quality seafood, while others may face environmental challenges depending on location and management practices.

Consider instead: Wild Alaskan salmon or salmon from certified sustainable farms.

7. Some Farmed Tilapia

Tilapia provides lean protein and is widely available.

Quality depends largely on farming practices, which can vary between countries and producers.

Consider instead: Responsibly farmed tilapia from reputable producers or rainbow trout.

8. Some Imported Catfish

Catfish can be a nutritious option, but farming standards differ internationally.

Consumers may prefer products with clear traceability and recognized safety standards.

Consider instead: U.S. farm-raised catfish or sustainably farmed trout.

9. King Mackerel

King mackerel is another large predatory species with relatively high mercury concentrations.

Health agencies recommend limiting consumption for certain groups.

Consider instead: Atlantic mackerel, which generally contains lower mercury and higher omega-3 content.

10. Shark

Several shark species contain elevated mercury because they occupy the top of the marine food chain.

Many shark populations also face conservation concerns.

Consider instead: Sardines, herring, or anchovies, which are nutritious and generally considered more sustainable.

Seafood Choices Often Recommended

Many experts recommend these options because they are typically lower in mercury while providing excellent nutrition:

• Wild Alaskan salmon
• Pacific cod
• Sardines
• Anchovies
• Atlantic mackerel
• Mussels
• Oysters
• Clams
• Rainbow trout
• U.S.-caught wild shrimp

These species generally reproduce more quickly or are harvested through well-managed fisheries, although sourcing still matters.

Tips for Ordering Seafood at Restaurants

When dining out, a few simple questions can help you make informed choices:

• Ask whether the seafood is wild-caught or farm-raised.
• If farmed, ask where it was produced.
• Look for menu information about sustainable sourcing.
• Choose a variety of seafood rather than eating the same species every time.
• Consider smaller fish, which generally contain lower mercury levels.

Many restaurants now work with suppliers that prioritize responsible fishing and transparent sourcing.

A Balanced Perspective

It’s important to remember that no single fish is automatically “good” or “bad.” The source, fishery management, farming practices, and preparation methods all influence quality and sustainability.

For most healthy adults, enjoying a variety of responsibly sourced seafood can be part of a balanced diet. Making informed choices supports both personal health and the long-term health of marine ecosystems.

Conclusion

Seafood remains one of the most nutritious foods available, offering valuable protein, vitamins, minerals, and omega-3 fatty acids. By learning which species may require extra consideration and choosing responsibly sourced alternatives when possible, consumers can enjoy delicious meals while supporting sustainable fishing practices.

Small decisions made at the restaurant table may seem insignificant on their own, but over time they encourage greater transparency, healthier oceans, and more sustainable seafood production for future generations.

Sources

• U.S. Food & Drug Administration (FDA) – Advice About Eating Fish
• U.S. Environmental Protection Agency (EPA) – Fish Consumption Guidance
• American Heart Association – Fish and Omega-3 Recommendations
• Monterey Bay Aquarium Seafood Watch
• Marine Stewardship Council