That perfectly seared fillet may look like the healthiest choice on the menu, but not all seafood is created equal. Behind an elegant presentation can hide higher mercury levels, unsustainable fishing practices, environmental damage, or questionable farming conditions. While fish remains an excellent source of protein and omega-3 fats, making informed choices is just as important as including seafood in your diet.

Ten fish that often raise concerns are bluefin tuna, swordfish, orange roughy, Chilean sea bass, king mackerel, shark, tilefish, imported farmed shrimp, certain farmed Atlantic salmon, and some imported tilapia or catfish. Large, long-lived predatory species tend to accumulate more mercury over time. Some imported farmed options may also come from operations with uneven environmental, animal-welfare, or labor standards. These issues are not universal, but they highlight why knowing the source matters more than appearance alone.

Fortunately, many better alternatives exist. Wild Alaskan salmon, Pacific cod, U.S.-caught wild shrimp, mussels, sardines, anchovies, and responsibly farmed trout are frequently recognized as lower-mercury and more sustainable choices. Looking for trusted certifications and checking reliable seafood guides can help shoppers and diners make clearer decisions when ordering or shopping.

No single meal will transform the oceans, yet consistently choosing responsibly sourced seafood supports healthier marine ecosystems and encourages better fishing practices over time. A little awareness at the table goes a long way toward protecting both personal health and the future of the seas.