5. Orange Roughy
Orange roughy may not be the first fish that comes to mind when you're ordering dinner, but it sometimes appears on seafood menus because of its mild flavor and firm, white flesh.
The problem is its biology.
Orange roughy is a deep-sea fish that grows slowly and can live for many decades. These characteristics make populations particularly vulnerable to overfishing and slow to recover when numbers decline.
A fish that reproduces and grows slowly can't necessarily withstand the same fishing pressure as a species that matures quickly.
Why Sustainability Is a Concern
Deep-sea fishing can also affect marine ecosystems that recover slowly from disturbance.
Seafood Watch lists orange roughy among the seafood options consumers should avoid in its national guide because of environmental concerns. Specific assessments can change, but this is a fish worth approaching cautiously. (Seafood Watch national guide)
What to Order Instead
Ask whether the restaurant offers Alaska Pacific cod, responsibly sourced haddock, or another white fish with a more favorable current sustainability assessment.
You'll still get that mild, flaky texture without automatically choosing a species associated with long-term conservation concerns.
6. Chilean Sea Bass From High-Risk Sources
Despite its familiar restaurant name, Chilean sea bass is actually the Patagonian toothfish.
Its rich, buttery flesh has made it popular in upscale restaurants, where it may be served with delicate sauces, roasted vegetables, or elegant garnishes.
But this prized fish has a complicated sustainability history.
The impact of catching it depends on the fishery, fishing method, management measures, and location. Some sources may be better managed than others, so the name alone isn't enough to establish whether a particular serving is sustainable.
Why You Should Ask Questions
Deep-water fisheries can be vulnerable to overfishing, and some fishing methods may create risks for other marine animals.
Seafood Watch identifies Chilean sea bass from certain sources, including Chile in its national guide, as an option to avoid. Other sources require their own assessment. (Seafood Watch national guide)
That means it's worth asking about the origin rather than assuming every serving has the same environmental impact.
What to Order Instead
Depending on availability, consider responsibly sourced sablefish, Alaska cod, or another white fish with a favorable sustainability rating.
If you really want Chilean sea bass, ask whether the restaurant can identify the fishery and provide credible sourcing information.
7. Imported Swai or Basa From Unverified Sources
Swai and basa are names commonly used for types of Asian freshwater catfish. They're popular in food service because their flavor is mild, their flesh is versatile, and they can be relatively inexpensive.
They're not automatically unsafe, and a low price doesn't prove that a fish has been poorly produced.
However, sourcing and production methods matter.
When a restaurant's menu offers only a generic description such as "white fish," you may not know which species you're eating or where it was produced.
That lack of transparency can make it difficult to assess both sustainability and the quality controls used in production.
Why Traceability Matters
Seafood Watch recommends avoiding imported basa, swai, and pangasius in its national consumer guide, while recommending certain alternatives and certified sources for some catfish products. (Seafood Watch national guide)
This is primarily a sourcing and environmental recommendation, not proof that every serving of imported swai is contaminated or dangerous.
What to Order Instead
Look for clearly identified, responsibly sourced catfish or Alaska pollock.
If the restaurant doesn't specify the fish used in a dish, it's perfectly reasonable to ask. Knowing the species and source helps you make a more informed choice.
8. Shark
Shark meat is served in some cuisines, although it is less common on many everyday restaurant menus.
There are two important reasons to think carefully before ordering it: conservation and mercury exposure.
Sharks are a diverse group of species, and their conservation status varies. However, many sharks grow slowly, mature late, or produce relatively few young, making some populations especially vulnerable to fishing pressure.
Certain shark species are also known to accumulate high levels of mercury.
The Mercury Concern
Mercury, particularly methylmercury, can build up in aquatic food webs. Large predatory fish may accumulate more of it over time, depending on the species and its diet.
Eating fish can still be part of a healthy diet, but choosing species lower in mercury is especially important for people who are pregnant, may become pregnant, breastfeeding, or feeding young children.
Because shark species and sources can vary, it's important to consult current local seafood guidance rather than assuming every species has identical risks.
What to Order Instead
Consider salmon, trout, sardines, or another fish that provides beneficial nutrients while generally being a lower-mercury choice.
For many diners, these alternatives offer excellent flavor and nutritional value without the same concerns associated with some shark species.
9. Bigeye Tuna
Tuna is a restaurant favorite for everything from sushi and sashimi to grilled steaks and seared salads.
But "tuna" is a broad category, and different species can have very different mercury levels and sustainability profiles.
Bigeye tuna deserves particular attention because it can contain high levels of mercury compared with lower-mercury seafood options.
Why Mercury Matters
Mercury exposure is especially important during pregnancy and childhood because the developing nervous system is sensitive to its effects.
That doesn't mean every adult needs to avoid every tuna dish. The practical approach is to vary the types of seafood you eat and follow relevant health guidance for your circumstances.
Species identification matters here: a menu that says only "tuna" may not tell you enough to evaluate the choice.
Sustainability is another consideration. Fishing methods and the fishery of origin influence the environmental impact of tuna.
What to Order Instead
If you're looking for a lower-mercury option, canned light tuna made primarily from skipjack is generally a better choice than bigeye tuna. Salmon, trout, and sardines are also useful alternatives.
If sustainability is your priority, ask about the species and catching method. Seafood Watch identifies certain pole-and-line, troll-caught, and other specific tuna sources as preferred options, depending on species and location. (Seafood Watch's popular seafood guide)
10. Swordfish
Swordfish is a popular choice for diners who prefer a firm, meaty fish that can be grilled much like a steak.
It has a distinctive texture and works well with lemon, herbs, and grilled vegetables.
But swordfish is another large predatory fish that can accumulate significant amounts of mercury.
Who Should Be Especially Careful?
People who are pregnant or breastfeeding, those who may become pregnant, and parents choosing fish for young children should pay particular attention to mercury guidance.
Swordfish is generally listed among the fish to avoid for these groups under U.S. Food and Drug Administration and Environmental Protection Agency advice.
Other adults may make different choices based on their overall seafood consumption and individual circumstances, but a lower-mercury alternative is often an easy option.
What to Order Instead
Try grilled salmon, trout, or another fish recommended as a lower-mercury choice.
You can still enjoy a satisfying, protein-rich meal without choosing a fish that is high in mercury.
Remember, the concern here is primarily mercury exposure—not the idea that swordfish is inherently dirty or unsafe when properly handled and cooked.
How to Choose Better Seafood at a Restaurant
You don't need to memorize every fish species or become a marine biologist before you order dinner.
A few simple habits can help you make more informed choices.
Ask Where the Fish Comes From
Questions about the country, region, or fishery of origin can reveal useful information.
For example, "cod" doesn't tell you whether the restaurant serves Atlantic or Pacific cod, and "salmon" doesn't establish whether the fish is wild-caught or farmed.
More detail makes it easier to evaluate your options.
Look for Credible Certifications
Some seafood carries independent certifications, such as those from the Marine Stewardship Council or Aquaculture Stewardship Council.
These certifications can provide useful information about particular fisheries or farming operations, although you should still consider the exact product and current recommendations.
Choose a Variety of Fish
Eating different types of seafood can help you avoid relying too heavily on one species.
It can also reduce the chance of repeatedly choosing fish that are high in mercury.
For people who need to follow specific mercury guidance, variety should be paired with recommendations tailored to their age and circumstances.
Don't Confuse Sustainability With Food Safety
This distinction is important.
A fish can be environmentally sustainable but still need proper refrigeration and cooking. Conversely, a fish from a well-managed fishery isn't automatically the best choice for someone who needs to limit mercury exposure.
Sustainability concerns how seafood is caught or farmed and its environmental impact. Food safety concerns matters such as contamination, storage, handling, and preparation.
Both deserve attention, but they aren't the same issue.
Be Wary of Vague Menu Descriptions
A menu that says "fresh white fish" without naming the species gives you limited information.
That doesn't automatically mean the restaurant is doing anything wrong. Some menus are simply brief.
Still, asking which fish is served can help you understand what you're ordering.
Fish That Can Be Better Choices
If this list has made you wonder what you should order, don't worry. There are plenty of delicious options.
Depending on your location, the fishery, and your dietary needs, these may be worth considering:
Salmon: A source of protein and omega-3 fatty acids. Both farmed and wild salmon can be nutritious; sourcing and production methods determine the sustainability picture.
Rainbow trout: Often a good lower-mercury option, particularly when responsibly farmed.
Sardines: Small fish that provide protein, omega-3 fatty acids, and other nutrients.
Pacific cod from Alaska: A commonly recommended option for people looking for a sustainable white fish.
Canned light tuna: Generally lower in mercury than albacore or bigeye tuna, although recommendations depend on the person and the product.
Farmed U.S. catfish: An option that Seafood Watch identifies as a preferred choice in its national guide.
No fish is automatically the best choice in every circumstance. Current sustainability assessments vary by source, and dietary needs differ from person to person. The key is to choose seafood that fits both your health needs and your environmental priorities.
Frequently Asked Questions
Is restaurant fish safe to eat?
Fish from reputable restaurants can be a healthy choice when it has been sourced, stored, and prepared properly. The type of fish, its mercury content, and its source can also matter. If you have specific dietary or health concerns, consult relevant food-safety guidance.
Is tilapia really a bad fish to eat?
No. Tilapia is not automatically unhealthy because of its feeding habits. It is a source of protein, and its quality depends on factors such as farming practices and handling. Some sources may raise sustainability concerns, so identifying the origin can help.
Is wild-caught fish always better than farmed fish?
Not necessarily. Wild and farmed fish have different environmental considerations, and their nutritional composition can vary. A responsibly managed farm may be a better choice than a poorly managed wild fishery, depending on the species and location.
Which fish should pregnant people avoid?
U.S. FDA and EPA guidance recommends avoiding certain high-mercury fish, including swordfish, shark, and bigeye tuna, during pregnancy and for other groups covered by the advice. Recommendations vary by population and species, so consult the current FDA/EPA fish advice for the appropriate list and serving recommendations.
Is Atlantic cod always unsustainable?
No. Sustainability depends on the specific fishery, management, and fishing method. Some sources may be more responsible choices than others. Ask for the origin or look for current seafood guidance.
Is bluefin tuna endangered?
The conservation status differs among bluefin species and populations. Some bluefin sources have substantial sustainability concerns, but a blanket statement about every bluefin population would be misleading. The species, location, and production or catching method matter.
How can I tell whether a restaurant serves sustainable seafood?
Ask about the fish species, where it was caught or farmed, and whether the restaurant follows a recognized sourcing standard. You can also consult a current guide such as Monterey Bay Aquarium's Seafood Watch recommendations.
The Bottom Line
Ordering seafood shouldn't feel like solving a complicated puzzle.
Fish can be a delicious, nutritious part of your diet, and there's no need to avoid an entire category simply because some species or sources raise concerns.
The smartest approach is to pay attention to three things: the species, the source, and your own dietary needs.
Some fish, such as orange roughy and certain bluefin tuna sources, deserve particular caution because of sustainability concerns. Others, including bigeye tuna, shark, and swordfish, may be less suitable for people who need to limit mercury exposure.
Tilapia and farmed salmon, meanwhile, shouldn't be dismissed based on myths about their diets or color. Their quality and environmental impact depend on how and where they are produced.
The next time you're handed a restaurant menu, don't be afraid to ask a question or two. A little information can help you choose a dish that tastes great and better aligns with your priorities.
And remember: you don't have to stop eating fish to become a smarter seafood consumer. You simply have to choose more thoughtfully.
If you found this guide helpful, share it with a fellow seafood lover or save it for your next restaurant visit. Your next great seafood meal may be only one informed question away.
