When you sit down at a restaurant and scan the seafood section of the menu, it can be tempting to choose whatever sounds freshest, most luxurious, or most familiar. Fish is often promoted as a healthy source of protein and omega-3 fatty acids, but not every seafood option is equally appealing when you consider sustainability, mercury exposure, sourcing practices, and the possibility of mislabeling.

That does not necessarily mean every fish on this list is automatically unsafe or that you should never eat any of them. Seafood quality and sustainability can vary depending on where a fish was caught, how it was raised, how large it is, and how it was handled before reaching the restaurant. Some species are also perfectly reasonable choices in certain circumstances.

Still, there are fish and seafood products that deserve a little extra scrutiny.

Some species face significant pressure from commercial fishing. Others are large predators that naturally accumulate more mercury. Certain imported seafood products have also raised questions about farming practices, traceability, labor conditions, or environmental impacts. And when a restaurant provides little information about where its seafood comes from, it can be difficult for diners to know exactly what they are getting.

So, before automatically ordering the first fish that catches your eye, consider these 10 options carefully.

1. Tilapia: The Bottom-Feeder Myth

Tilapia is one of the most common fish served in restaurants because it is affordable, widely available, and mild enough to appeal to people who do not particularly enjoy a strong fish flavor.

It is also frequently criticized because of its reputation as a “bottom feeder.”

However, that description is somewhat misleading. Tilapia are opportunistic feeders and can consume a variety of food, but the idea that tilapia are inherently dirty because they eat from the bottom is an oversimplification. Farmed tilapia are generally raised on formulated feeds, and the quality of the final product depends heavily on farming practices and regulations.

The bigger issue for restaurant diners is often sourcing rather than the fish itself.

Tilapia is farmed extensively around the world, and production standards can differ significantly from one region to another. Poorly managed aquaculture can create environmental problems, while responsible farms can produce seafood efficiently with relatively low impacts compared with some forms of wild-capture fishing.

So rather than assuming every piece of tilapia is unhealthy, ask where it was raised and whether the restaurant can identify its source.

If the menu provides no information and sustainability is important to you, another fish with clearer sourcing may be worth considering.

2. Atlantic Cod: A Fish With a Complicated History

Atlantic cod has been a staple of seafood menus for generations. Its mild flavor and flaky white flesh make it a restaurant favorite, particularly in fried fish dishes.

But Atlantic cod has a long history of intense fishing pressure.

Several cod populations have experienced major declines over the years, although the status of individual stocks varies by region. That distinction is important. “Atlantic cod” does not describe a single population with a single conservation status. Some fisheries are better managed than others.

For diners, that makes sourcing particularly important.

A menu that simply says “Atlantic cod” may not tell you enough. Knowing where the fish was caught and whether it came from a responsibly managed fishery can provide a much better indication of its environmental impact.

Pacific cod can sometimes provide an alternative, depending on the fishery and current sustainability assessments. Other white fish may also provide a similar mild, flaky eating experience.

The lesson isn’t necessarily to panic when you see cod on a menu. Instead, remember that the source matters just as much as the species.

3. Farmed Atlantic Salmon: Don’t Assume All Salmon Is the Same

Salmon has earned its reputation as a nutritional powerhouse. It is rich in protein and provides omega-3 fatty acids, which are among the main reasons people are encouraged to include fatty fish in their diets.

But there is an important distinction between wild salmon and farmed Atlantic salmon.

Farmed salmon is produced on a massive commercial scale, and modern aquaculture can provide an efficient source of seafood. However, concerns have been raised over issues such as feed, disease management, waste, escapes, and the environmental effects of poorly managed farms.

There is also a persistent misconception that farmed salmon is “fake” because its pink color can be influenced by pigments added to feed.

In reality, wild and farmed salmon can both naturally contain pigments that contribute to their color. Farmed salmon commonly receive astaxanthin in their feed because it is part of the normal diet of salmon and contributes to the characteristic pink-orange flesh.

The better question is not whether farmed salmon is automatically bad. It is whether it comes from a responsible producer.

If sustainability is a priority, look for restaurants that identify the source of their salmon or participate in recognized seafood certification programs. Wild salmon can also be an appealing choice when it is responsibly harvested and available.

4. Bluefin Tuna: Luxury With a Conservation Cost

Bluefin tuna has become synonymous with high-end sushi and seafood.

Its rich, fatty flesh is prized by chefs and diners, particularly in dishes featuring premium cuts. But that desirability has contributed to enormous fishing pressure on bluefin populations.

Bluefin tuna are large, powerful migratory predators that can travel enormous distances across the ocean. Their size, long lifespans, and reproductive characteristics make them particularly vulnerable to intensive fishing.

Different bluefin populations have different conservation statuses, so it is important not to treat all bluefin fisheries as identical. Nevertheless, the species remains a major conservation concern in many discussions about sustainable seafood.

This is one case where choosing another fish can make a meaningful difference.

Depending on the dish, options such as skipjack or certain responsibly sourced albacore tuna may provide a similar experience while avoiding some of the pressure associated with bluefin.

And if you see bluefin listed as an expensive specialty item, remember that the high price is not necessarily evidence that the fish is a better environmental choice. In some cases, scarcity and demand are part of what makes it expensive.

5. Vietnamese Catfish, or Pangasius: Know What You’re Buying

Pangasius is a freshwater fish commonly associated with Southeast Asian aquaculture and is sometimes marketed under names such as swai, basa, or Vietnamese catfish.

It has become popular because it is inexpensive, mild, and easy to prepare.

However, pangasius has faced criticism over aquaculture conditions, water quality, environmental management, and supply-chain transparency. Some negative claims surrounding imported catfish have been exaggerated over the years, so diners should be cautious about treating every alarming story as fact.

At the same time, that does not mean sourcing concerns should be ignored.

Aquaculture standards vary. A responsibly managed farm can look very different from a poorly regulated operation.

The problem for restaurant diners is that the menu may simply say “catfish” without providing meaningful information about the fish’s origin.

If you are concerned about sourcing, ask the restaurant whether the fish is pangasius, where it was raised, and whether the supplier participates in a recognized sustainability program.

There are plenty of freshwater and marine fish available, so there is little reason to choose an option you are uncomfortable with simply because it is inexpensive.

6. Yellowfin Tuna: Pay Attention to Mercury

Yellowfin tuna is popular in restaurants, particularly in sushi, poke bowls, salads, and seared tuna dishes.

It is also a fish that deserves some attention because tuna can accumulate mercury.

Mercury occurs naturally in the environment, but human activities have increased the amount entering many aquatic ecosystems. Large predatory fish consume smaller organisms, and mercury can become increasingly concentrated as it moves up the food chain.

Yellowfin is generally considered a moderate-mercury choice rather than one of the very highest-mercury fish, but frequent consumption can still be relevant, particularly for people who are pregnant, breastfeeding, or feeding young children.

This is an important distinction: mercury risk is often about how much and how often you eat a particular fish rather than whether one serving is automatically dangerous.

For diners who eat seafood regularly, rotating among species can reduce repeated exposure to contaminants.

Smaller fish such as sardines and some other low-mercury options can provide omega-3 fats while generally containing less mercury.

The key is variety rather than assuming that one fish needs to be completely eliminated.

7. Swordfish: A Large Predator With High Mercury Levels

Swordfish is another restaurant favorite that falls into the category of large predatory fish.

Its firm texture makes it ideal for grilling, broiling, and searing, and its meaty consistency can appeal to people who do not enjoy delicate white fish.

The nutritional concern, however, is mercury.

Swordfish can contain relatively high levels of mercury because it is a large, long-lived predator. For that reason, public health guidance generally recommends that pregnant people, children, and certain other groups avoid or strictly limit swordfish.

For other adults, occasional consumption is different from eating it regularly. Still, if you’re ordering seafood frequently, there are many alternatives that offer nutritional benefits with lower mercury exposure.

Mahi-mahi, salmon, sardines, trout, and other options can provide excellent meals without making high-mercury predators a regular part of the diet.

The same general principle applies here as with tuna: the concern is not that swordfish is inherently poisonous. It is that repeated exposure to mercury can become a health consideration.

8. Red Snapper: Make Sure It Really Is Red Snapper

Red snapper is a popular seafood choice, particularly in restaurants serving Gulf Coast or Southern-inspired cuisine.

It has a distinctive flavor and firm texture, which makes it an attractive choice for grilling, roasting, frying, or serving whole.

The problem is that “red snapper” has also become associated with seafood mislabeling.

Because genuine red snapper can command a higher price, cheaper fish have sometimes been sold under similar names. Seafood fraud can make it difficult for consumers to know whether they are receiving the species they paid for.

That doesn’t mean every restaurant serving red snapper is misleading customers. Many restaurants have reputable suppliers and take traceability seriously.

Still, if a menu makes a very specific species claim, it is reasonable to ask about sourcing.

This is particularly important when the price seems unusually low or the restaurant provides little information about its seafood.

In addition to protecting your wallet, accurate labeling matters because different fish can have different nutritional profiles, mercury levels, conservation statuses, and flavor characteristics.

9. Chilean Sea Bass: Expensive Doesn’t Always Mean Sustainable

Chilean sea bass is one of those restaurant menu items that sounds luxurious before you even taste it.

Its rich, buttery texture has made it a favorite in upscale restaurants. But the fish’s history is considerably more complicated.

The name “Chilean sea bass” is actually a marketing name for Patagonian toothfish, a species found in the cold waters around Antarctica and southern South America.

The popularity of the fish led to significant fishing pressure, and illegal fishing has been a longstanding concern.

Management has improved in many fisheries, and there are responsibly managed sources of toothfish available. That means the species should not automatically be treated as universally unacceptable.

Instead, diners should look for information about where the fish came from and whether the fishery is responsibly managed.

This is also an excellent example of why a restaurant’s sourcing policy matters.

If you’re paying premium prices for seafood, it is reasonable to expect the restaurant to know where that seafood came from.

10. Imported Shrimp: A Seafood Supply Chain Worth Questioning

Shrimp technically isn’t a fish, but it deserves a place on this list because it is one of the most widely consumed seafood products in restaurants.

It is also one of the seafood products with an especially complicated global supply chain.

Shrimp may be wild-caught or farmed, domestic or imported, and production standards can vary considerably.

Environmental concerns surrounding shrimp farming have included habitat destruction, water pollution, disease, and chemical use in poorly managed operations. Wild shrimp fisheries can also create concerns involving bycatch and habitat impacts.

Labor practices are another reason the shrimp supply chain has received scrutiny. Seafood production is global, and tracing a particular restaurant’s shrimp back through farms, processors, exporters, and distributors can be difficult.

That doesn’t mean imported shrimp is automatically bad or that domestic shrimp is automatically sustainable.

Again, the source matters.

Restaurants that identify the country of origin, fishing method, or certification of their shrimp give customers more information with which to make a decision.

If sustainability is important to you, ask questions rather than relying solely on the word “fresh” on a menu.

The Bigger Lesson: Don’t Just Ask What Fish It Is

The biggest takeaway from all of these examples is that choosing seafood isn’t always as simple as picking one “good” fish and avoiding one “bad” fish.

Sustainability can vary by region, fishing method, season, and individual fishery. Health considerations can vary based on portion size and how frequently a person eats a particular species. Farming practices can differ dramatically between producers.

Even labeling can be complicated.

That’s why one of the smartest habits a seafood-loving diner can develop is asking a few basic questions.

Where did the fish come from?

Was it wild-caught or farmed?

If it was wild-caught, what fishery produced it?

If it was farmed, where was it raised?

Is the species accurately identified on the menu?

Does the restaurant have a seafood sourcing policy?

These questions may seem excessive when you’re simply trying to order dinner, but they can provide useful information—especially when seafood is a major part of your diet.

What Should You Order Instead?

There is no single seafood menu that works for every restaurant, but diners looking for lower-mercury or potentially more sustainable options can often find alternatives.

Small oily fish such as sardines and anchovies are generally low in mercury and provide omega-3 fatty acids. Farmed or wild salmon can also be nutritious choices when responsibly sourced. Trout, certain shellfish, and some smaller fish can offer additional variety.

The best option ultimately depends on the restaurant, the region, the current condition of fisheries, and your own dietary needs.

Rather than memorizing a rigid list of seafood you are never allowed to eat, think of the menu as an opportunity to diversify.

Rotate species. Pay attention to sourcing. Be cautious with large predatory fish if mercury exposure is a concern. And when sustainability matters, look for restaurants that are transparent about where their seafood comes from.

A Smarter Way to Order Seafood

The next time you find yourself studying a restaurant’s seafood menu, don’t automatically assume that the most expensive fish is the best choice—or that the cheapest fish is necessarily the worst.

Instead, consider the bigger picture.

Tilapia may be perfectly reasonable when responsibly farmed. Atlantic cod may come from a well-managed fishery. Farmed salmon can be produced under responsible standards. Bluefin tuna can be subject to carefully managed fisheries, even though conservation concerns remain significant for some populations.

Likewise, a fish with a reputation for being sustainable can still be a poor choice if the specific source is questionable.

In other words, the name of the fish is only part of the story.

The restaurant, supplier, fishery, farming operation, and region of origin can all make a difference.

And when health is the concern, frequency matters too. Eating a high-mercury fish once is not the same thing as eating it several times a week. For people who eat seafood regularly, choosing a variety of species can be a sensible way to balance nutritional benefits with concerns about contaminants.

Seafood can absolutely be part of a healthy and enjoyable diet. The goal isn’t to become afraid of the entire seafood section.

It’s to become a more informed customer.

So the next time you’re sitting at a restaurant and see tilapia, cod, salmon, tuna, swordfish, snapper, Chilean sea bass, or shrimp on the menu, take a moment before ordering. Ask where it came from, consider how frequently you eat that particular species, and think about whether the restaurant provides enough information to make you comfortable with the choice.

A little curiosity can go a long way.

After all, choosing seafood isn’t just about what’s on your plate. It’s also about understanding the journey that food took to get there—from the ocean or farm to the fisherman or producer, through the supply chain, and finally to your table.