Seafood is widely celebrated for its lean protein, heart-healthy omega-3s, and culinary versatility. But not every fillet on the menu is a win for your health or the ocean. Some popular restaurant picks carry hidden costs: elevated mercury levels, severe overfishing, destructive harvesting methods, or frequent mislabeling.
Drawing on guidance from the Monterey Bay Aquarium’s Seafood Watch program, the FDA, and NOAA, here’s a clear, practical guide to 10 fish you may want to pass on—and smarter, equally delicious alternatives that support both your well-being and marine conservation.
1. Chilean Sea Bass (Patagonian Toothfish)
Why skip it: Heavily overfished with a painfully slow reproductive cycle. Much of it is caught using longlines that inadvertently harm seabirds and other marine life.
Order instead: Black cod (sablefish). It offers the same rich, buttery texture and is packed with omega-3s, sourced from well-managed U.S. fisheries.
2. Bluefin Tuna
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