Bruno Pugh
Choosing seafood can be a daunting task, balancing price, sustainability, and health. While some fish deliver incredible nutritional benefits and value, others hide significant risks beneath their scales. Here are five fish that are great picks for your next meal, and five others you might want to skip due to health concerns.
Pick: Tilapia
Tilapia is an affordable, mild, and quick-to-cook fish that adapts effortlessly to countless recipes. Its high protein and low mercury content make it a family-friendly choice. To make the smartest purchase, opt for U.S. farmed tilapia, as it’s raised under strict environmental and safety standards, unlike some imported varieties.
Skip: Orange Roughy
A long lifespan might seem fascinating, but for orange roughy, it spells trouble. Living up to 150 years allows this fish to accumulate high mercury levels, making it unsuitable for frequent consumption. Overfishing has further jeopardized its populations, as its slow reproductive rate can’t keep up with global demand.
Pick: Canned Sardines
Tiny in size but mighty in nutrition, canned sardines are a pantry staple for budget-conscious seafood lovers. Rich in fatty acids, calcium, and vitamin D, they support heart, bone, and brain health. As a bonus, sardines are a sustainable choice, thanks to their low position on the food chain and abundant populations.
Skip: Chilean Sea Bass
The rich, flaky texture of Chilean sea bass comes at a steep price—both financially and environmentally. Rampant overfishing and illegal harvesting have devastated its populations, while moderate mercury levels make it a questionable health choice. For a more sustainable option, consider cod or haddock instead.
Pick: Pollock
Pollock is the ultimate multitasker in the seafood world. Its mild flavor suits a variety of dishes, from tacos to casseroles. This fish, often used in fish sticks or fast-food fillets, is also a sustainability hero. Moreover, the U.S.-caught Alaskan pollock is managed under strict quotas to ensure minimal impact on marine ecosystems.
Skip: Shark
Consuming sharks is like rolling the dice with your health. As top predators, they accumulate mercury and toxins over their lifetime, posing significant health risks. Beyond personal safety, their dwindling populations highlight the severe ecological consequences of overfishing, further disrupting entire marine ecosystems.
Pick: Catfish
A staple of Southern cuisine, catfish is a cost-effective choice with a firm texture and subtle flavor that’s perfect for frying or grilling. Usually, farmed varieties stand out for their clean farming practices, as they produce a safer, higher-quality product compared to imported options. It’s a sustainable and flavorful pick for any seafood lover.
Skip: Swordfish
Bold in flavor but high in risks, swordfish contains alarming levels of mercury, making it unsafe for vulnerable groups like pregnant individuals and children. Its overfished status compounds the issue, with stocks struggling to recover. Opting for mahi-mahi provides a similar taste experience without the drawbacks.
Pick: Herring
Herring is known for its strong flavors and is a nutrient-dense fish that’s both affordable and sustainable. It’s brimming with omega-3 fatty acids and vitamin B12, promoting heart health and brain function. Smoked, pickled, or fresh, this fish satisfies adventurous palates while supporting well-managed fisheries worldwide.
Skip: Imported Farmed Shrimp
While farmed shrimp may seem like an easy, budget-friendly choice, imported varieties often come with hidden dangers. Furthermore, poorly regulated farming practices abroad lead to contamination with antibiotics and harmful chemicals. Domestic shrimp farming or wild-caught shrimp offers a safer and more environmentally conscious alternative.