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 be concerns that aren’t immediately visible, including mercury contamination, unsustainable fishing practices, environmental damage, and, in some cases, questionable farming or labor conditions. While fish can be an excellent source of protein and heart-healthy omega-3 fats, making informed choices is just as important as including seafood in your diet.

Some species deserve extra caution. Large, long-lived predatory fish such as bluefin tuna, swordfish, orange roughy, and Chilean sea bass can contain higher levels of mercury and, depending on the fishery, may also face significant sustainability concerns. Similarly, certain imported farmed seafood—including some shrimp, salmon, tilapia, and catfish—may come from operations with varying environmental, animal welfare, or labor standards. These concerns are not universal, but they highlight the importance of knowing where seafood comes from rather than judging it by appearance alone.

Fortunately, there are many responsible alternatives. Choosing seafood from well-managed fisheries and reputable aquaculture operations can support healthier oceans while still providing excellent nutrition. Options such as wild Alaskan salmon, Pacific cod, U.S.-caught wild shrimp, mussels, sardines, anchovies, and responsibly farmed trout are often recognized as lower-mercury and more sustainable choices. Looking for certifications from trusted organizations and checking sustainable seafood guides can also help consumers make informed decisions. While no single meal will change the future of the oceans, consistently choosing responsibly sourced seafood can contribute to healthier marine ecosystems and encourage more sustainable fishing practices over time.