14 Fish to Avoid for Your Health and the Planet

While fish are rich in omega-3s and essential nutrients, not all options are safe or sustainable. Some species carry high levels of mercury, linked to neurological and cardiovascular risks, while others are endangered or produced using harmful environmental practices.

Fish to limit or avoid include tilapia (inflammatory omega-6s), Atlantic cod and flatfish (overfished), and caviar (from endangered sturgeon). Chilean bass, swordfish, shark, king mackerel, and bluefin tuna all contain dangerously high mercury levels. Species like eel and orange roughy are both high in contaminants and ecologically threatened. Imported basa, farmed shrimp, and king crab raise concerns due to mislabeling, antibiotic use, and unsustainable practices.

While selenium in some fish may reduce mercury absorption, it doesn’t eliminate the risk. Safer alternatives include wild Alaskan salmon, Pacific sardines, Atlantic mackerel, rainbow trout, and Arctic char — all lower in mercury and fished more sustainably.

Use tools like the EDF Seafood Selector to make informed, health-conscious, and eco-friendly seafood choices.