Seafood has long been promoted as one of the healthiest foods you can eat. Rich in protein, omega-3 fatty acids, vitamins, and minerals, fish and shellfish are often considered smart menu choices when dining out.

But not all seafood is created equal.

Behind the beautifully plated fish fillets and seafood platters found in many restaurants, there can be concerns that most diners never hear about. Some fish species face serious overfishing problems. Others may contain higher levels of mercury or come from farming operations that raise questions about environmental impact, antibiotic use, and sustainability.

That doesn’t mean you should stop eating seafood altogether. It simply means it’s worth knowing a little more about what you’re ordering.

Here are 10 seafood dishes that may deserve a second look before you place your next restaurant order.

1. Tilapia

Tilapia is one of the most widely consumed fish in the world because it’s affordable, mild-tasting, and easy to farm.

However, some imported tilapia has been criticized for being raised in overcrowded conditions with limited environmental oversight. Farming practices can vary significantly depending on the country of origin.

What to Consider

• Ask where the tilapia was sourced.
• Look for responsibly farmed options.
• Choose restaurants that openly share supplier information.

2. Pangasius (Swai Fish)

Pangasius, often marketed as swai or basa, is another inexpensive white fish commonly found in restaurants.

Its popularity comes from its low cost and mild flavor, but concerns have been raised about farming practices in some regions, including water quality and environmental standards.

What to Consider

• Check whether the restaurant identifies the fish’s origin.
• Consider alternatives with stronger sustainability ratings.

3. Imported Shrimp

Shrimp remains one of the most popular seafood choices worldwide.

Unfortunately, not all shrimp is sourced equally. Some imported shrimp operations have faced criticism regarding environmental practices, habitat destruction, and the use of antibiotics.

What to Consider

• Look for certified sustainable shrimp.
• Ask whether the shrimp is wild-caught or responsibly farmed.
• Favor restaurants that provide sourcing information.

4. Farmed Salmon from Questionable Sources

Salmon is often praised as a nutritional powerhouse, but farming methods vary greatly.

Some fish farms use crowded pens that may contribute to disease transmission and require treatments that concern environmental groups and seafood experts.

What to Consider

• Ask whether the salmon is wild-caught or farm-raised.
• Look for sustainability certifications.
• Research the restaurant’s sourcing policies when possible.

5. Bluefin Tuna

Bluefin tuna is considered a delicacy in many high-end restaurants and sushi establishments.

However, global demand has placed enormous pressure on bluefin populations. While management efforts have improved in some regions, conservation concerns remain.

What to Consider

• Check whether the restaurant participates in sustainable seafood programs.
• Consider alternative tuna species with healthier population levels.

6. Chilean Sea Bass

Despite its popularity and rich flavor, Chilean sea bass has a complicated history tied to overfishing.

Although regulations and certifications have improved many fisheries, sourcing can still vary significantly between suppliers.

What to Consider

• Ask whether the fish is certified sustainable.
• Look for reputable sourcing programs.

7. Atlantic Cod

Atlantic cod was once one of the most abundant fish species in the world.

Heavy fishing pressure over many decades caused major population declines in some regions. While some fisheries have improved, others continue to face challenges.

What to Consider

• Ask where the cod was harvested.
• Look for sustainably managed fisheries.

8. “Red Snapper”

One of the biggest seafood fraud issues involves fish labeled as red snapper.

Studies have repeatedly found that many restaurant and market products sold as red snapper are actually different species entirely.

What to Consider

• Be cautious when restaurants provide little information about sourcing.
• Ask questions about where the fish came from.

Transparency is often a good sign.

9. Swordfish

Swordfish is known for its firm texture and steak-like appearance.

However, because swordfish sits high on the ocean food chain, it can accumulate relatively high levels of mercury compared to many other seafood options.

What to Consider

Pregnant women, nursing mothers, and young children are often advised to limit consumption of high-mercury fish.

10. Yellowfin Tuna

Yellowfin tuna is commonly served as sushi, sashimi, and grilled tuna steaks.

Like swordfish, yellowfin can contain elevated mercury levels due to its position as a large predatory fish.

What to Consider

Moderation may be wise, especially for individuals who consume seafood frequently.

Why Seafood Mislabeling Matters

Many consumers assume the fish listed on a menu is exactly what they’re receiving.

Unfortunately, seafood mislabeling remains a global issue.

When fish species are mislabeled:

• Consumers may unknowingly eat higher-mercury fish.
• Sustainability efforts become harder to support.
• Overfished species may continue facing pressure.
• Allergies and dietary restrictions can become concerns.

Restaurants that provide detailed sourcing information help reduce these risks and build trust with customers.

How to Make Smarter Seafood Choices

The goal isn’t to avoid seafood. In fact, seafood can be an excellent part of a healthy diet.

The key is making informed choices.

Before ordering, consider asking:

• Where was this fish caught?
• Is it wild-caught or farm-raised?
• Does it carry any sustainability certifications?
• Does the restaurant work with responsible suppliers?

Restaurants that proudly answer these questions are often the ones most committed to quality and transparency.

Certifications Worth Looking For

Several organizations help consumers identify responsibly sourced seafood.

Marine Stewardship Council (MSC)

The MSC label is commonly associated with sustainably managed wild fisheries.

Aquaculture Stewardship Council (ASC)

ASC certification focuses on responsible seafood farming practices.

Seafood Watch

This well-known program provides recommendations that help consumers make environmentally responsible seafood choices.

These resources can make ordering seafood much easier and more informed.

Final Thoughts

Seafood can absolutely remain part of a healthy and enjoyable diet. The issue isn’t seafood itself—it’s understanding where it comes from and how it was produced.

Fish such as tilapia, pangasius, imported shrimp, some farmed salmon, bluefin tuna, Chilean sea bass, Atlantic cod, swordfish, and yellowfin tuna each come with considerations ranging from sustainability concerns to mercury exposure and seafood mislabeling.

The good news is that consumers have more power than ever before.

By supporting restaurants that prioritize transparency, sustainability, and responsible sourcing, you help protect marine ecosystems while making better choices for your own health.

The next time you order seafood, ask a few questions. A simple conversation about sourcing can reveal a lot—and help ensure that both your meal and the oceans benefit from your decision.

Note: All images used in this article are AI-generated and intended for illustrative purposes only.