Seafood is widely praised for its high-quality protein, omega-3 fatty acids, vitamins, and minerals, making it an important part of many healthy diets. However, not every fish served in restaurants is an equally good choice. Some species naturally accumulate higher levels of mercury because they are large, long-lived predators, while others may come from fisheries or aquaculture operations with environmental, sustainability, or labor concerns. In some cases, imported farmed seafood may be produced under standards that differ significantly from those in other countries. These factors are not always visible on a restaurant menu, making it worthwhile to learn which seafood options deserve extra consideration before ordering.

Among the fish that often require more caution are bluefin tuna, swordfish, orange roughy, and some Chilean sea bass, which may have elevated mercury levels or sustainability concerns depending on their source. Certain imported farmed shrimp, salmon, tilapia, and catfish can also vary widely in environmental and farming practices. Fortunately, there are many nutritious alternatives that are generally lower in mercury and are often harvested or farmed more responsibly. Wild Alaskan salmon, Pacific cod, U.S.-caught wild shrimp, sardines, anchovies, mussels, and responsibly farmed trout are excellent examples of seafood choices that can benefit both your health and the environment.