You’re probably trying to figure out which fish deserve a spot on your plate and which ones you should skip—after all, not all seafood is created equal. Some choices pack heart-healthy omega-3s, while others come with a side of mercury or overfishing concerns. Whether you’re looking for lean protein, sustainable options, or just trying to avoid risky picks, understanding what to reach for (and what to pass on) makes all the difference. Let’s break it down so you can eat smarter.
Best Fish High in Omega-3 Fatty Acids
Should you be searching for a heart-healthy boost, omega-3-rich fish should be at the top of your grocery list. These best fish to eat, like wild-caught Alaskan salmon and Rainbow Trout, are packed with omega-3 fatty acids that help fight heart disease and support a healthy diet.
Wild-caught Alaskan salmon isn’t just a sustainable choice—it’s also low in mercury, making it a safe pick. Anchovies are another powerhouse, small but loaded with omega-3s and easy to add to meals.
Seafood rich in omega-3s, like sardines and herring, can slash heart disease risk by 36%. Whether you grill, bake, or toss them in salads, these fish deliver big benefits without compromising taste or your health goals.
Best Lean Fish for Low-Calorie Protein
Should you be looking for a protein-packed option that won’t weigh you down, lean fish are a smart pick. They’re an excellent source of high-quality protein without loading up your caloric intake.
Tilapia, cod, flounder, and sole deliver around 20–25 grams of protein per 100 grams, with minimal fat—think 90 calories for a 3-ounce cod fillet. Shrimp also fits here, packing 84 calories per serving while giving you a healthy source of essential nutrients.
Though lower in omega-3 fatty acids than fatty fish, these options still support a balanced diet and weight management. Including lean fish in your meals helps you stay full, meet protein goals, and keep calories in check—all without sacrificing taste or variety.
It’s a win for any healthy diet.
Best Sustainable Seafood Choices
As you pick seafood that’s good for both you and the planet, you’re making a choice that keeps oceans thriving and meals nutritious.
Sustainable seafood choices come from well-managed fisheries or farms, ensuring you get nutrient-rich options like Alaskan wild-caught salmon, rich in omega-3 fatty acids.
Look for the Marine Stewardship Council label to confirm lower environmental impact.
- Pacific sardines: Quick reproduction rates and shorter lifespans mean they’re a smart pick.
- U.S. farmed rainbow trout: Grown responsibly, with less exposure to contaminants.
- Anchovies: Small and sustainable, with low mercury levels.
- Mussels: Farmed with minimal ecosystem disruption.
- Alaskan pollock: Abundant and harvested responsibly.
Fish to Avoid Due to High Mercury Levels
You should avoid high-mercury fish like swordfish, shark, and king mackerel because they can harm your health, especially in the case that you’re pregnant or feeding young kids.
Luckily, there are safer alternatives like salmon and sardines that give you the same benefits without the risks.
Let’s look at which fish to skip and which ones you can enjoy worry-free.
Mercury-Rich Fish Types
Since some seafood packs more mercury than others, it’s smart to know which varieties to skip—especially when you’re pregnant, nursing, or serving meals to kids.
Mercury builds up in larger fish over time, and high levels can harm your nervous system. To stay safe, steer clear of these mercury-rich options:
- Swordfish: Top predators with high contaminants.
- Shark: Long lifespan means more mercury buildup.
- Albacore tuna: Higher in mercury than lighter tuna—limit to once a week.
- Orange roughy: Lives deep and long, soaking up toxins.
- King mackerel: Aggressive feeders with elevated mercury levels.
These fish aren’t outright banned, but it’s best to avoid them regularly.
Opt for smaller, shorter-lived species to keep your diet both healthy and low-risk.
Safe Alternatives List
Comprehending which fish to avoid helps, but it’s just as essential to find safer swaps that keep meals both delicious and low-risk.
Instead of high-mercury fish like bluefin tuna or swordfish, opt for wild-caught Alaskan salmon—it’s a healthy source of protein, high in omega-3s, and has Best Choice status.
Sardines and anchovies are also great picks; they’re low in mercury and a good source of protein.
Skip farmed salmon, as overcrowding can threaten wild salmon and raise contaminant levels.
Rainbow trout and Atlantic mackerel (not king mackerel) are other safe alternatives, offering similar benefits without the risks.
Overfished Species to Steer Clear Of
You should skip overfished species like orange roughy and bluefin tuna since they’re at risk of disappearing and often carry high mercury levels.
Chilean sea bass and grouper also face serious overfishing, making them poor choices for your plate.
These fish struggle to recover their numbers, and eating them only adds to the problem.
High Mercury Fish
Did you know some fish pack more than just flavor—they come with a heavy dose of mercury? High mercury fish like swordfish, shark, and king mackerel pose serious health risks, especially for pregnant women and children.
Over time, mercury builds up in your body, leading to neurological issues or cardiovascular problems. Even fish like orange roughy, which live long lives, accumulate dangerous levels. Overfishing adds to the problem, harming both your health and the environment.
- Swordfish & shark: High mercury levels, best avoided.
- King mackerel: Frequent consumption advisories due to toxicity.
- Orange roughy: Long lifespan means more mercury buildup.
- Bluefin & bigeye tuna: Endangered and high in mercury.
- Grouper & monkfish: Overfished and risky for regular eating.
Stick to safer options to protect yourself and the oceans.
Threatened Marine Species
It’s not just mercury you’ve got to worry about—some fish are disappearing faster than they can recover. Overfished species like Chilean sea bass, bluefin tuna, and groupers face serious threats due to slow reproductive rates and high demand in seafood markets.
These threatened marine species struggle to bounce back, and their decline raises environmental concerns. Bluefin tuna, prized for sushi, also carries high mercury levels, making it a double risk.
Chilean sea bass, often mislabeled as sustainable, is heavily overfished, harming ocean ecosystems. Groupers, popular in restaurants, take years to mature, leaving them vulnerable.
Health advisories warn against eating these fish not just for your safety but to protect marine life. Choosing alternatives helps reduce pressure on these struggling populations.
Wild-Caught vs. Farm-Raised: What to Prioritize
Upon choosing between wild-caught and farm-raised fish, it’s easy to feel torn—both have pros and cons that matter for your health and the planet.
Wild-caught fish often come from sustainable fishing practices, like those certified by the Marine Stewardship Council, and tend to have lower mercury levels.
Farm-raised fish, on the other hand, can offer higher omega-3 levels due to controlled diets, but their environmental impact varies.
Here’s what to prioritize:
- Wild-caught: Lower in saturated fats and often better for sustainable fishing.
- Farm-raised: Can be rich in omega-3s if responsibly sourced.
- Mercury levels: Wild-caught usually wins, but check species-specific risks.
- Health benefits: Both offer nutritional value, but sourcing matters.
- Environmental impact: Look for eco-certifications to make responsible choices.
Balance your priorities—your health and the planet’s both count.
Safe and Nutritious Shellfish Options
While you’re looking to add shellfish to your diet, you want options that are both safe and packed with nutrients—luckily, there are plenty of great choices.
Oysters are a standout, loaded with omega-3s and iron, and they even help clean the water they live in.
Mussels are another powerhouse, offering more iron than steak and a solid dose of omega-3s without breaking the bank.
Shrimp are low in mercury and high in protein, just watch the cholesterol.
Clams are a nutritious pick, rich in protein and low in contaminants.
Scallops deliver lean protein with fewer calories, making them a smart addition to a healthy diet.
Each of these options gives you a tasty, nutritious boost without the worry.