Seafood can be a delicious and healthy part of your diet, but not all ocean fare is created equal. Some seafood items come with health risks, environmental concerns, or both. From high mercury levels to unsustainable fishing practices, certain choices may not be as safe or responsible as they seem.
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If you love seafood but want to make smarter, safer choices, this list is for you. Knowing what to avoid can help protect your health, support ocean life, and even save your wallet. Here are some seafood items you should think twice about before eating.
Swordfish
Swordfish is known for its meaty texture and strong flavor, but it’s also very high in mercury. Mercury is a toxic metal that can affect your brain and nervous system. Pregnant women and young children are especially at risk.
Even healthy adults can be harmed by eating too much mercury. Swordfish is also often overfished, which adds to the concern. Choosing other large fish like wild salmon, is usually a safer bet.
Imported Shrimp
Shrimp is one of the most popular seafoods in the world, but imported farmed shrimp can be risky. These shrimp are often raised in crowded, dirty ponds with lots of antibiotics. Some may even contain harmful bacteria or chemical residues.
The environmental damage from shrimp farms is also a big issue, especially in Southeast Asia. If you eat shrimp, look for wild-caught or responsibly farmed U.S. shrimp. It may cost more, but it’s worth it for your health and the planet.
Farmed Salmon
Farmed salmon may be cheap and easy to find, but it can carry hidden dangers. These fish are often raised in tight pens with little room to swim. As a result, they’re more likely to get sick and are treated with antibiotics.
Farmed salmon may also contain less healthy fats than wild salmon. On top of that, waste from the farms can pollute nearby waters. Whenever possible, go for wild-caught Alaskan salmon instead.
King Mackerel
King mackerel is another fish that’s high in mercury, making it a poor choice for regular meals. While it’s oily and flavorful, it’s best eaten in small amounts, if at all. The risk is even greater for pregnant women, nursing mothers, and children.
Mercury builds up in your body over time, so even occasional eating can be risky. There are lower-mercury alternatives like Atlantic mackerel. These give you similar benefits without the danger.
Eel
Eels, especially freshwater eels, can carry high levels of contaminants like PCBs and mercury. Eel habitats are often polluted, and the fish absorb what’s in the water. This makes frequent eating a risky option for them.
Eels are also slow to reproduce and have been heavily overfished recently. Many conservation groups suggest avoiding eel to protect the species. Consider choosing more sustainable seafood with fewer toxins.
Tilefish
Tilefish is another fish that’s high in mercury, especially those caught in the Gulf. It’s on the FDA’s “Do Not Eat” list for pregnant women. Mercury exposure from tilefish can be serious even in small portions.
It is not just health that is a concern; some tilefish are caught using methods that harm ocean habitats. Grouper or snapper may be a better alternative if you want a similar taste and texture. Always check where and how your seafood is sourced.
Orange Roughy
Orange roughy lives for over 100 years, which means it takes in a lot of mercury and other toxins over time. It’s often caught using bottom trawling, which destroys seafloor habitats.
The fish is also slow to reproduce, making it vulnerable to overfishing. While its mild taste makes it popular, it’s not the healthiest or most ethical option. Choosing a younger, faster-growing fish is usually smarter. Try cod or haddock instead for similar results.
Imported Catfish
Catfish from other countries, especially Vietnam, can have quality issues. Some are raised in polluted waters and treated with drugs not allowed in the U.S., which raises serious food safety concerns.
U.S.-farmed catfish is usually held to better standards. Look for labels that say "U.S. Farm-Raised" to stay safe. It's a better option both for your health and for supporting responsible farming.
Chilean Sea Bass
Chilean sea bass is rich and tasty, but it comes with a high environmental cost. It’s often overfished, and some sources are linked to illegal fishing. The fish also lives long and grows slowly, making recovery more challenging for the species.
While it’s not especially high in mercury, the main concern is sustainability. If you enjoy this type of fish, look for an MSC-certified one. That means it’s caught in a more eco-friendly way.
Bluefin Tuna
Bluefin tuna is one of the most overfished species in the ocean. Because it’s so prized for sushi, it’s been caught faster than it can recover. On top of that, it’s high in mercury.
Bluefin populations are now critically low in many areas. Avoiding it helps protect the species and your health. If you want sushi, opt for lower-mercury choices like skipjack or albacore instead.
Grouper
Grouper is another large fish that can be high in mercury and is often overfished. It’s also a common target for seafood fraud, where other fish are sold under its name.
Some grouper are caught using methods that damage coral reefs. These reefs are vital for ocean life and need to be protected. If you enjoy the flavor, snapper is a good substitute. Be sure to ask where and how it was caught.
Blue Crab
While blue crab is tasty, some caught in the Gulf may be exposed to pollution. This includes oil spills and chemical runoff from industry. Eating them often could expose you to harmful toxins. Not all blue crab is unsafe, though. Crabs from cleaner waters like the Chesapeake Bay may be better. Always check the source before you buy.
Atlantic Cod
Atlantic cod was once one of the most common fish on dinner plates. Now it’s struggling due to years of overfishing. Some cod stocks have never recovered, and fishing methods can hurt other sea life.
Cod can also carry parasites if not properly handled. If you like cod, look for Pacific cod instead. It’s usually a more sustainable and safer option.
Imitation Crab
Imitation crab isn’t really crab; it’s usually made from processed white fish and other fillers. It can include lots of additives like sugar, salt, and preservatives. Some versions even have artificial coloring.
While it’s not dangerous in small amounts, it’s not very nutritious either. Real crab offers more protein and fewer weird ingredients. Check the label if you’re looking for a cleaner choice.
Canned Tuna
Canned tuna is affordable and easy to use, but it can still contain mercury. Albacore or “white” tuna has more mercury than “light” tuna. Eating it often, especially in large amounts, can be harmful over time.
It’s best to limit intake, especially for kids and pregnant women. Some brands offer low-mercury or pole-and-line caught versions. These are better for your health and the ocean.
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