Choosing seafood at a restaurant can be more complicated than simply picking whatever sounds good on the menu. Different species can vary significantly in mercury levels, environmental impact, farming practices, and the way they are sourced.
That doesn’t mean you need to avoid seafood altogether. Instead, making a few informed choices can help you select options that are nutritious while also supporting more responsible fishing and farming practices.
Here are several seafood choices that may deserve extra consideration, along with alternatives that can be better options depending on where you live and how the seafood was sourced.
1. Bluefin Tuna
Bluefin tuna is highly valued for its rich flavor and texture, particularly in sushi and sashimi.
However, some bluefin populations have experienced significant fishing pressure. Tuna can also accumulate mercury because larger predatory fish consume many smaller fish over their lifetimes.
Consider instead: Look for lower-mercury seafood such as sardines or anchovies, or ask the restaurant where its tuna was sourced.
2. Swordfish
Swordfish is another large predatory fish that can contain relatively high levels of mercury.
Because of its size and long life, swordfish can accumulate more mercury than many smaller fish.
Consider instead: Choose salmon, trout, or sardines when they’re available.
3. Orange Roughy
Orange roughy has a mild flavor and firm texture, but it is a particularly slow-growing species. It can take many years to mature, which makes depleted populations difficult to replace quickly.
Consider instead: Try sustainably sourced cod, pollock, or another locally recommended white fish.
4. Chilean Sea Bass
Chilean sea bass is popular because of its rich, buttery texture. However, its environmental impact can vary considerably depending on the fishery and certification.
Rather than automatically ordering it, ask where the fish was caught and whether it comes from a responsibly managed fishery.
Consider instead: Look for responsibly sourced sablefish, cod, or other well-managed alternatives.
5. Imported Shrimp
Shrimp is one of the most popular seafood choices worldwide, but its environmental impact depends heavily on how and where it was produced.
Some shrimp farming operations have been associated with habitat destruction and other environmental concerns, while certain wild fisheries can also have problems with bycatch.
Consider instead: Ask whether the restaurant serves locally or responsibly sourced wild shrimp.
6. Farmed Atlantic Salmon
Farmed salmon isn’t automatically a bad choice. Modern aquaculture varies considerably between farms, and some operations follow strong environmental and animal-welfare standards.
However, production methods differ, so the source matters.
Consider instead: Look for responsibly farmed salmon or well-managed wild salmon when available.
7. Tilapia
Tilapia is affordable, mild, and widely available. Its environmental impact depends heavily on the farming system used.
Some farms operate efficiently, while others may have weaker environmental controls.
Consider instead: Ask about the farm’s origin or choose another seafood option with clearer sourcing information.
8. Catfish From Unclear Sources
Catfish can be a nutritious and affordable seafood choice, but imported products may come from a variety of production systems.
If the menu simply says “catfish” without identifying where it came from, you may not know much about its production or sourcing.
Consider instead: Ask whether the restaurant serves domestically produced catfish or another clearly identified fish.
9. Large Tuna Species
Tuna isn’t one single category. Different species have different mercury levels and sustainability concerns.
Large tuna species generally deserve more attention because mercury can accumulate in larger predatory fish.
Consider instead: Smaller fish such as sardines and anchovies are typically lower in mercury and can provide beneficial omega-3 fats.
10. Seafood With No Sourcing Information
Sometimes the biggest warning sign isn’t a particular species at all.
A menu may simply list “fish,” “shrimp,” or “sea bass” without providing any information about its origin. Without that information, it’s difficult for customers to determine how the seafood was caught or farmed.
Consider instead: Choose restaurants that are transparent about where their seafood comes from.
Better Seafood Choices to Look For
If you’re trying to make more responsible choices, several seafood options can fit well into a balanced diet.
Mussels and other shellfish can be excellent choices, particularly when responsibly farmed.
Sardines and anchovies are small fish that are generally low in mercury while providing omega-3 fatty acids.
Trout can also be a good option, especially when responsibly farmed.
Wild salmon can be another nutritious choice when the fishery is well managed.
Responsibly sourced cod or pollock may provide alternatives to some heavily pressured species.
Don’t Assume Every Farmed Fish Is Bad
One important point is that seafood sustainability isn’t always as simple as “wild is good” and “farmed is bad.”
Some forms of aquaculture can have relatively low environmental impacts, while certain wild fisheries can create significant problems with bycatch, habitat damage, or overfishing.
The same species can also have very different environmental impacts depending on where and how it was produced.
That’s why sourcing information is so useful.
What to Ask at a Restaurant
If you’re uncertain about a seafood item, a few simple questions can help:
- Where was this fish caught or farmed?
- What species is it?
- Is it wild or farmed?
- Is it locally sourced?
- Does the restaurant know the fishery or farm it came from?
- Is there a responsibly sourced alternative?
A restaurant that can answer these questions clearly is giving customers useful information.
The Bottom Line
You don’t have to give up seafood to make more thoughtful choices.
Instead, focus on variety, lower-mercury options, and transparent sourcing. Smaller fish such as sardines and anchovies, responsibly farmed mussels and trout, and well-managed salmon, cod, or pollock can all be worth considering.
The most important lesson is that the species name alone doesn’t tell the entire story. Where seafood comes from, how it was caught or farmed, and how frequently you eat it can all matter.
Rather than searching for a perfect seafood choice every time, make informed decisions whenever you can. Small changes in what we order can add up over time—both for our diets and for the fisheries and ecosystems that supply our food.
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