12 Unhealthy Fish to Avoid (and What to Eat Instead)
Find out which common fish are best left off your plate and discover safer, sustainable seafood alternatives.
Seafood is renowned for its health benefits—packed with lean protein, omega-3 fatty acids, vitamins, and minerals. But not all fish are created equal. Some species are contaminated with toxins, caught in unsustainable ways, or overfished to perilously low numbers. If you want to make choices that support both your health and the environment, it’s important to know which fish to steer clear of and what nutritious alternatives to select instead.
Why Some Fish Are Unhealthy Choices
Several factors can make certain fish unsafe or unsustainable:
- Contamination: Mercury, polychlorinated biphenyls (PCBs), antibiotics, and other pollutants can accumulate in fish, posing health risks when consumed regularly.
- Overfishing: Heavily fished species face population collapses and may take decades to recover due to slow growth or low reproduction rates.
- Unsustainable Farming: Many farmed fish are raised in crowded, unsanitary conditions, leading to disease, antibiotic use, and environmental impacts.
The Dirty Dozen: Fish to Avoid
Based on contamination, sustainability, and farming practices, here are 12 types of fish you should minimize or avoid altogether when making choices at restaurants or the grocery store:
1. Imported Catfish
Why avoid: Much imported catfish, especially from Vietnam (labeled as basa or swai), is produced in unregulated environments, raising concerns about antibiotics and other chemicals. Less than 2% of imported seafood is inspected in the U.S., increasing the likelihood of contamination slipping through. Some imported catfish species aren’t even technically catfish, avoiding stricter inspection standards.
Eat this instead: Choose U.S.-farmed catfish. American catfish are raised under stricter environmental, health, and safety standards.
2. Caviar (Beluga and Wild-Caught Sturgeon)
Why avoid: Sourced from beluga and wild sturgeon, these fish are critically endangered due to overfishing and habitat changes like damming. All caviar-producing species mature slowly, so their populations struggle to rebound.
Eat this instead: Try fish eggs from American Lake Sturgeon or American Hackleback Sturgeon caught in the Mississippi River system, where management and monitoring are stronger.
3. Atlantic Cod
Why avoid: Once a staple for New England fisheries, Atlantic cod stocks collapsed in the 1990s and remain severely depleted. Chronic mismanagement and overfishing have put them on the brink; they’re now one step above endangered on the IUCN Red List.
Eat this instead: If you love fish and chips, try Pacific cod. These stocks are healthy and responsibly managed.
4. American Eel
Why avoid: Also called yellow or silver eel (popular in sushi), American eel is contaminated with mercury and PCBs, and populations are stressed by overharvesting and pollution.
Eat this instead: Select Atlantic or Pacific squid for a similar texture and flavor profile in dishes.
5. Imported Shrimp
Why avoid: Up to 90% of shrimp available in the U.S. is imported and often farmed in crowded, poorly regulated ponds that result in high use of antibiotics, chemicals, and exposure to contaminants like filth or even E. coli. Imported shrimp is rarely inspected before sale.
What others are reading
Eat this instead: Look for domestic U.S. shrimp, especially varieties from the Gulf of Mexico or pink shrimp from Oregon fisheries certified by the Marine Stewardship Council.
6. Atlantic Flatfish (Flounder, Sole, Halibut)
Why avoid: Fish caught off the Atlantic coast are heavily contaminated and grossly overfished, with populations at just 1% of sustainable levels.
Eat this instead: Pacific halibut is plentiful and responsibly managed. For a mild, white-fleshed fish, try domestically farmed catfish or tilapia.
7. Atlantic Salmon (Wild and Farmed)
Why avoid: It’s illegal to catch wild Atlantic salmon in the U.S. due to drastically low stocks. Farming practices exacerbate the problem—crowded pens spread disease and parasites, which are countered with antibiotics and pesticides. Escaped farmed fish compete with and weaken wild stocks.
Eat this instead: Choose wild-caught Alaskan salmon, which is responsibly managed, low in contaminants, and delicious.
8. Atlantic Bluefin Tuna
Why avoid: Highly prized for sushi, Atlantic bluefin tuna is perilously overfished, now at under 3% of its historic population. Bluefin also accumulate dangerous mercury levels due to their large size and long lifespan.
Eat this instead: Opt for albacore or skipjack tuna caught using pole-and-line methods in the Pacific. These are more sustainable and have lower mercury content.
9. Orange Roughy
Why avoid: Orange roughy live for up to 150 years and reproduce slowly, making them especially vulnerable to overfishing. Once depleted, stocks take decades—if not centuries—to recover. They also accumulate mercury.
Eat this instead: Try U.S.-farmed catfish or Pacific halibut as a mild, firm alternative.
10. Atlantic Flatfish (Flounder, Sole, Halibut) [Again]
Why avoid: This group is often cited twice due to the severe population declines and environmental damage from bottom trawling techniques.
Eat this instead: Again, choose Pacific halibut or similar mild, white fish from healthy, sustainable fisheries.
11. Imported King Crab
Why avoid: More than 75% of king crab sold in the U.S. is imported from Russia, where lax regulations drive overfishing and questionable harvesting practices. Such crabs are often mislabeled.
Eat this instead: Seek out Alaskan king crab, which comes from well-managed U.S. waters.
12. Tilefish (from the Gulf of Mexico)
Why avoid: Tilefish has some of the highest mercury levels of any fish, prompting the FDA to advise pregnant women and young children to avoid it completely.
Eat this instead: If you want a firm, white fish, try domestic catfish or haddock instead.
Healthier, Sustainable Seafood Choices
Despite the concerns above, you can still enjoy a wealth of delicious, healthy seafood. Prioritize these tips:
- Know Your Source: Buy seafood labeled as wild-caught or U.S.-farmed. Alaskan fisheries in particular are monitored and held to high sustainability standards.
- Follow Recommendations: Check guides from organizations like Seafood Watch, the Marine Stewardship Council, or the Environmental Defense Fund for safe and sustainable options.
- Avoid Predators: Large, long-lived predatory fish (like swordfish and sharks) tend to accumulate more toxins and are often overfished.
- Ask Questions: Don’t hesitate to ask your fishmonger or restaurant where and how the fish was caught or farmed.
Contaminant Risks: Mercury, PCBs, and More
| Type of Contaminant | Main Source | Commonly Found in | Risks |
|---|---|---|---|
| Mercury | Industrial pollution absorbed by aquatic food chains | Predatory fish: tuna, swordfish, shark, tilefish | Damages nervous system, especially for fetuses and children |
| PCBs | Industrial pollutants lingering in waterways | Farmed salmon, eel, bluefish | Carcinogenic, disrupts hormones and brain function |
| Antibiotics | Poor aquaculture regulation, farmed seafood | Imported shrimp, farmed tilapia | Antibiotic resistance, allergic reactions |
| Microplastics | Plastic waste in oceans | Many fish and shellfish | Not fully known, but potential health concern |
How to Read Seafood Labels
Making smart seafood choices starts with label literacy. Here’s what some common terms mean:
- Wild-caught: Fish harvested from natural environments, often considered more sustainable when properly managed.
- Farm-raised: Fish bred in captivity; check for U.S. origin and certifications for best practices.
- Country of origin: U.S., Canada, and some European countries typically have stricter regulations.
- Certification logos: Look for the Marine Stewardship Council (MSC) or Best Aquaculture Practices (BAP) labels for added assurance.
Frequently Asked Questions (FAQs)
Q: Why do some fish contain more mercury and PCBs?
A: Larger, predatory fish accumulate toxins as they consume smaller fish over their long lifespans. Industrial pollution adds mercury and PCBs to aquatic environments, where they concentrate up the food chain.
Q: Is farmed fish always worse than wild-caught?
A: Not always. U.S.-farmed fish are tightly regulated and can be a safe, sustainable option. Imported farmed fish, especially from countries with loose enforcement, often carry more contaminants.
Q: How often can I safely consume seafood?
A: The FDA recommends 2–3 servings (about 8–12 ounces) of low-mercury, sustainably sourced seafood per week for most adults. Limit high-mercury fish, and women who are pregnant or nursing should be especially cautious.
Q: Are all types of shrimp unsafe?
A: No, but imported shrimp (from Asia, especially) often contains more contaminants. U.S. wild-caught or responsibly farmed shrimp are a better bet for health and environmental impact.
Q: How can I ensure my purchased fish is safe and sustainable?
A: Ask about the fish’s origin, choose U.S.-caught or farmed seafood, and seek products with trusted certification labels like MSC or BAP.
Summary Table: Fish to Avoid and Alternatives
| Fish to Avoid | Reason | Better Choice |
|---|---|---|
| Imported Catfish | Chemicals, antibiotics, weak regulation | U.S. farmed catfish |
| Caviar (Beluga, wild sturgeon) | Critically endangered, slow reproduction | American Hackleback caviar |
| Atlantic Cod | Overfished, populations collapsed | Pacific cod |
| American Eel | PCBs, mercury, overharvested | Squid |
| Imported Shrimp | Chemicals, contaminants, little inspection | U.S. wild-caught shrimp |
| Atlantic Flatfish | Overfished, pollution | Pacific halibut |
| Atlantic Salmon | Illegal to catch wild, farming harms environment | Wild Alaskan salmon |
| Atlantic Bluefin Tuna | Critically overfished, mercury | Skipjack or albacore tuna |
| Orange Roughy | Very slow reproduction, overfished | Pacific halibut, U.S. catfish |
| Imported King Crab | Overfishing, mislabeling | Alaskan king crab |
| Tilefish (Gulf) | Highest mercury | Domestic catfish, haddock |
Armed with this knowledge, you can enjoy the health benefits of seafood while safeguarding your health and supporting the oceans—choosing wisely with every purchase.
References
- https://draxe.com/nutrition/fish-you-should-never-eat/
- https://www.prevention.com/food-nutrition/healthy-eating/a20444313/12-unhealthy-fish-to-avoid-eating/
- https://www.goodhousekeeping.com/health/diet-nutrition/a20705842/fish-you-should-never-eat/
- https://www.webmd.com/diet/ss/slideshow-best-worst-fish
- https://epi.dph.ncdhhs.gov/oee/mercury/safefish.pdf
- https://doh.wa.gov/community-and-environment/food/fish/healthy-fish-guide
- https://www.healthvermont.gov/sites/default/files/document/env-rw-eat-fish-choose-wisely.pdf
- https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
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