The next time you order fish at a restaurant, you might be biting into a health hazard, an environmental crisis, or both.
There’s something magical about ordering seafood at a restaurant—the salt in the air, the sound of sizzling butter, the promise of something fancy. But not all fish dishes are created equal. Some are overpriced, overfished, or, let’s be honest, just sitting there longer than they should. I learned this the hard way after a very sketchy “catch of the day” turned into a very long night in the bathroom.
And it’s not just me—according to the World Health Organization, 600 million people fall ill every year from unsafe food, with 420,000 deaths linked to foodborne diseases. Even the USDA found that fish are among the top animal-based foods contributing to these illnesses. So before you order your next seafood feast, here are a few dishes you might want to think twice about ordering.
Tilapia
Tilapia might sound healthy and safe, but it’s one of the most controversial fish on the menu. A Wake Forest University study found that farm-raised tilapia contains very low levels of beneficial omega-3 fatty acids and very high levels of omega-6 fatty acids.
This imbalance may contribute to increased inflammation, especially in individuals with conditions like heart disease, arthritis, asthma, or autoimmune disorders. In fact, the study concluded that the inflammatory potential of tilapia could be greater than that of hamburger or pork bacon.
Most of the tilapia served in U.S. restaurants is farmed in countries with poor water quality and weak regulations. The fish often live in crowded ponds and are fed low-quality diets that can affect flavor and nutrition. If you’re craving a mild fish, opt for wild-caught cod or U.S.-farmed catfish instead.
Swordfish
Swordfish is delicious, but it comes with a big warning label: mercury. The FDA lists swordfish among the top offenders for high mercury content, especially risky for pregnant women and children. These majestic fish sit high on the food chain, which means they absorb toxins from smaller fish over time.
It’s one of those meals that sounds elegant but might leave more of a long-term impact than you bargained for. For a safer splurge, try wild salmon or halibut—they’re lower in mercury but still rich in flavor.
Farmed salmon
Here’s the thing: not all salmon is created equal. Farmed salmon may look pretty on the plate, but studies from the Environmental Working Group have shown that it can contain up to 16 times more PCBs (polychlorinated biphenyls) than wild salmon.
These industrial pollutants are linked to cancer and other health risks. The report also noted that farmed salmon had 4 times the PCB levels of beef and 3.4 times those of other seafood. These toxins build up in fat and can pose health risks over time.
Many farms also use dyes to give the fish that “wild” pink hue since the natural diet that creates it isn’t there. If you see “Atlantic salmon” on a menu, that’s a red flag—it’s almost always farmed.
Chilean sea bass
You’ll often see Chilean sea bass on fine-dining menus, but a fun fact—it’s not actually sea bass. It’s a marketing name for the Patagonian toothfish, which sounds way less appetizing. The real problem is overfishing. Illegal harvesting has been a major issue for decades, threatening wild populations.
Even with some certified sustainable sources, the demand has pushed the species to its limit. If you’re craving something buttery and flaky, try sablefish or black cod instead.
Also on MSN: 12 healthy foods that are harmful if you eat too much
Imported shrimp
Shrimp is the most popular seafood in the U.S., but imported varieties are often a gamble. Reports show that about 90% of shrimp sold here is imported, and a large share comes from countries where antibiotic and pesticide use in shrimp farms is poorly regulated.
It’s one of those dishes that looks light and safe—but sometimes, it’s what you don’t see that matters most. Look for U.S. wild-caught or responsibly farmed shrimp instead.
Bluefin tuna
Bluefin tuna is the luxury sports car of the seafood world—rare, expensive, and controversial. It’s one of the most overfished species on the planet, with the World Wildlife Fund warning it’s at risk of collapse from decades of demand.
The fish also contains high mercury levels due to its size and lifespan. Ordering it might impress your date, but it’s not doing the ocean—or your health—any favors. If you love sushi, try albacore or skipjack tuna—they’re more sustainable and still satisfying.
Mahi-mahi
Mahi-mahi sounds tropical and exotic, but it’s another one to think twice about, depending on where it’s from. While U.S.-caught mahi-mahi is typically sustainable, imported versions—especially from Ecuador or Peru—can come from fisheries with poor bycatch practices.
These operations often harm sea turtles and other marine species. It’s also one of those fish that can lose its delicate flavor quickly if not stored properly. Unless you know it’s fresh and responsibly sourced, it’s worth skipping.
Orange roughy
The deep-sea fish orange roughy is appealing for its mild flavor and texture, but it comes with serious disadvantages. The EPA/FDA advisory identifies it as a species to avoid because it often shows elevated mercury levels and is exceedingly slow to reproduce in the wild.
Because of the deep waters and long life span (up to 100 years in some cases), orange roughy can accumulate high levels of mercury and other contaminants. As a result, what seems like a safe, “refined” choice may carry more risk than you’d expect.
King mackerel
King mackerel is on the U.S. Environmental Protection Agency (EPA) / Food and Drug Administration (FDA) “Choices to Avoid” list due to its high mercury content. Because it’s a large predatory fish, it accumulates more mercury over time than smaller fish.
Restaurants often serve it as flashy “fresh catch” specials — the kind that feel like indulgence, but carry hidden risk. Especially for anyone who dines out frequently, opting for a lower-mercury fish can reduce long-term exposure.
Bigeye tuna
When you see “tuna steak” or “ahi tuna” on a menu, take a moment to ask which species — because if it’s bigeye tuna, you’re signing up for extra mercury. The FDA/FDA advisory lists bigeye tuna among fish to avoid due to its high mercury levels.
These tuna are large, slow-growing predators, meaning they bioaccumulate more mercury and other toxins. If you love tuna, stick to smaller species like skipjack (often labeled “light tuna”) and limit heavier tuna steaks to occasional treats.
Key takeaway
Not every “catch of the day” is your friend. Some fish, like tilapia and swordfish, come with hidden baggage, such as sketchy farming conditions and high mercury levels that can sneak up on your health.
Fancy doesn’t always mean fresh. Dishes like Chilean sea bass or Bluefin tuna sound luxurious, but they’re often overfished or mislabeled, turning that “fine dining” moment into an eco no-no.
Your best bet? Know your source. Wild-caught, U.S.-farmed, or sustainably certified seafood might not sound as flashy, but it’s better for you and the ocean—and it still tastes amazing.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
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