Seafood can be one of the healthiest things on a restaurant menu, packed with lean protein, heart-healthy fats, vitamins, and minerals. But not every fish is an equally good choice. Some species are heavily overfished, others may contain higher levels of mercury, and some are commonly mislabeled or raised using farming practices that raise environmental concerns.

That doesn’t mean you should avoid seafood altogether. Instead, it helps to know which menu items deserve a closer look and which alternatives might be a better option. Here are 10 seafood choices that are often worth reconsidering before you order.

1. Tilapia

Tilapia is one of the most affordable and widely available fish in restaurants, thanks to its mild flavor and flaky texture. However, its quality can vary significantly depending on where and how it was farmed.

Some farms maintain excellent standards, while others have been criticized for overcrowding and poor water quality. Because tilapia is relatively low in beneficial omega-3 fatty acids compared with fish like salmon or sardines, it may not provide the same nutritional benefits.

If you enjoy mild white fish, consider trying Pacific cod, haddock, or U.S.-farmed trout instead.

2. Atlantic Cod

Atlantic cod was once among the world’s most abundant commercial fish, but decades of overfishing caused many populations to decline dramatically.

Although some Atlantic cod fisheries are now carefully managed and recovering, sustainability still varies by region. If a restaurant can’t identify where its cod comes from, choosing another option may be the safer environmental choice.

Pacific cod is often considered a more sustainable alternative and offers a similar taste and texture.

3. Farmed Atlantic Salmon

Salmon is famous for its omega-3 fats and nutritional value, but not all salmon is the same.

Farmed Atlantic salmon can vary widely depending on farming practices. Some operations follow strict environmental standards, while others have faced criticism over pollution, disease management, and the use of fish feed. Farmed salmon also tends to contain more fat than wild salmon.

Wild-caught salmon generally has a firmer texture and a more pronounced flavor, though responsibly farmed salmon from certified producers can also be a good choice.

4. Bluefin Tuna

Bluefin tuna is prized in high-end restaurants, particularly for sushi and sashimi. Unfortunately, its popularity has contributed to decades of intense fishing pressure.

While some bluefin fisheries are now more tightly regulated, certain populations remain vulnerable, making sustainability an ongoing concern.

If you’re craving tuna, skipjack or albacore from responsibly managed fisheries may be better alternatives.

5. Pangasius (Vietnamese Catfish)

Often marketed simply as “swai,” “basa,” or “catfish,” pangasius has become popular because it’s inexpensive and mild.

The issue isn’t the fish itself but the inconsistent farming standards found in different regions. While many farms operate responsibly, others have been criticized for poor environmental practices and inadequate water quality.

When ordering catfish, look for U.S.-farmed catfish whenever possible, as domestic producers typically follow stricter regulations.

6. Yellowfin Tuna

Yellowfin tuna is lean, flavorful, and common in both grilled entrées and sushi.

However, because it’s a large predatory fish, it tends to accumulate more mercury than many smaller species. Mercury exposure is generally not a concern for occasional diners, but pregnant women, young children, and people who eat tuna frequently may want to limit consumption.

Smaller species like skipjack tuna generally contain lower mercury levels.

7. Swordfish

Swordfish is another popular steak-like fish that ranks among the highest in mercury content.

Because mercury builds up over time in large, long-lived fish, health authorities recommend that pregnant women, nursing mothers, and young children avoid swordfish altogether.

If you’re looking for a hearty grilled fish, mahi-mahi, barramundi, or halibut may provide a similar dining experience with lower mercury concerns.

8. Red Snapper

Red snapper is one of the most commonly mislabeled fish served in restaurants.

Studies have found that fish sold as red snapper is often an entirely different species. In some cases, customers unknowingly receive less expensive fish sold under a premium name.

When restaurants can identify the source of their seafood and use certified suppliers, the chances of accurate labeling improve significantly.

9. Chilean Sea Bass

Despite its elegant name, Chilean sea bass has faced sustainability challenges for years due to overfishing and illegal harvesting.

The situation has improved in some fisheries thanks to stronger international management, but not every supplier follows responsible practices.

If you enjoy its rich, buttery texture, ask whether the restaurant serves fish certified by a recognized sustainable seafood program.

10. Imported Shrimp

Shrimp isn’t technically a fish, but it’s one of the most commonly ordered seafood items.

Imported shrimp can come from farms with varying environmental and labor standards. Some imported products are responsibly raised, while others have been linked to habitat destruction or questionable supply chains.

Domestic shrimp or shrimp carrying reputable sustainability certifications can offer greater confidence about how they were produced.

How to Make Better Seafood Choices

You don’t have to memorize every fish species to order responsibly. A few simple habits can help you enjoy seafood while supporting healthier fisheries and safer food choices.

• Ask whether the seafood is wild-caught or farmed.
• Choose restaurants that identify where their seafood comes from.
• Look for sustainability certifications when available.
• Rotate the types of seafood you eat instead of ordering the same species every time.
• Limit large predatory fish if you’re concerned about mercury exposure.

The Bottom Line

Most seafood can be part of a healthy diet, but where it comes from matters just as much as the species itself. Concerns about mercury, overfishing, farming practices, and seafood mislabeling mean that some menu choices deserve a little extra thought before you order.

Rather than avoiding seafood altogether, focus on choosing restaurants that source responsibly and offer transparency about their ingredients. A well-managed fishery or responsibly operated farm can make all the difference, allowing you to enjoy your meal while supporting healthier oceans for the future.