Let’s be real, there’s something special about sitting down at a nice restaurant, scanning the menu, and landing on a beautiful piece of fish. Americans are eating more seafood than ever—about 19.7 pounds per person in 2022, a figure that has been climbing for decades. It’s a massive industry that supports nearly 2.3 million jobs and pumps $321 billion into the economy. Plus, we’re constantly told it’s good for us. The Dietary Guidelines for Americans even recommends we eat at least 8 ounces a week.
But here’s the catch, and it’s a big one. While we’re being encouraged to eat more, according to NOAA, a whopping 80% to 90% of the seafood we consume is imported. And get this—less than 1% of it is inspected by the government specifically for fraud. This creates a massive gap between the healthy, pristine fish we think we’re ordering and what lands on our plate.
So, how do you navigate this fishy business? It’s all about knowing what to avoid. Here are 10 things you might want to think twice about ordering from a seafood restaurant.
The Questionable “Special“: Monday Fish and Vague Pasta Dishes
You know the drill. The server comes over and says, “Tonight’s special is the pan-seared haddock…” It sounds tempting, but hold on a second. The late, great chef Anthony Bourdain famously warned us in his book Kitchen Confidential to never order fish on a Monday. His logic was straightforward: many wholesale fish markets are closed on weekends. That means a Monday fish special could very well be the last of Friday’s delivery.
And modern chefs agree the principle still holds. “Order seafood on Thursday through Sunday when restaurants have the freshest catch available,” advises Chef Bourdain. Another chef, Silvia Barban, puts it bluntly, warning that in some restaurants, specials are just a way to “clean up the fridge.” It’s not just about Mondays, though. It’s about spotting red flags any day of the week.
Imported “Catfish“: The Pangasius (Swai/Basa) Imposter
Who doesn’t love a plate of crispy, cornmeal-crusted catfish? It’s an American classic. But there’s a good chance the “catfish” you’re eating isn’t catfish at all. Meet Pangasius, a fish native to Southeast Asia, also known as swai, basa, or tra. An unbelievable two-thirds of the so-called catfish eaten in the U.S. is this imposter. While federal law says it can’t be labeled simply as “catfish” in stores, restaurants often get away with it or call it something vague like “whitefish.”
Here’s why that matters. U.S. Farm-Raised Catfish is a sustainable choice, rated “green” by Seafood Watch, and raised in highly regulated, clean freshwater ponds. Imported swai and basa, on the other hand, are a different story. They’re often farmed in Vietnam and China, where fish ponds are polluted with industrial waste and raw sewage. The Monterey Bay Aquarium Seafood Watch warns that chemical use is a “critical concern,” and the FDA has blocked imports containing unsafe levels of banned antibiotics. So, before you order, ask a simple question: “Is this U.S. Farm-Raised Catfish?” If they don’t know or say it’s imported, just skip it.
Tilapia: The Cheap Fish That Comes at a Cost
Tilapia is everywhere. It’s cheap, it doesn’t taste “fishy,” and it’s on menus from coast to coast. However, its popularity hides some significant problems. First, let’s talk nutrition. Unlike salmon or trout, which are packed with healthy fats, farmed tilapia is low in beneficial omega-3 fatty acids and surprisingly high in omega-6 fatty acids. One study found the inflammatory omega-6 to omega-3 ratio could be as high as 11:1—the exact opposite of what you want from a healthy fish dinner.
Then there’s the farming. Seafood Watch strongly recommends avoiding tilapia from China, a major exporter, due to “critical concerns” about the use of banned antibiotics and habitat damage. Tilapia are often raised in crowded, dirty ponds where disease is common, and because they are a highly invasive species, escaped fish can cause significant harm to local ecosystems.
And because it’s so cheap and mild, tilapia is a go-to for seafood fraud. It’s frequently swapped out for more expensive fish, meaning you could be paying red snapper prices for a tilapia filet. If you’re looking for a mild white fish, you have many better options. Try U.S. farmed catfish, striped bass, or rainbow trout for a more sustainable and nutritious meal.
The Mercury Magnets: Swordfish, Shark, Marlin & King Mackerel
Ever heard of biomagnification? It’s a simple concept: large predatory fish live long lives by eating smaller fish. Over time, the mercury from all those smaller fish builds up in their bodies, turning them into mercury magnets. This isn’t just a theory; it’s a significant public health concern. The FDA and EPA have an official list of fish you should AVOID because they have the highest mercury levels. And guess who’s on it? Swordfish, shark, marlin, and king mackerel.
Too much mercury can cause brain and nerve damage in adults and is especially harmful to the development of babies and young children, which is why the FDA has strict warnings for anyone pregnant, breastfeeding, or with kids. As if that’s not enough, swordfish are also known to carry parasitic worms. Yikes. Craving a firm, “meaty” fish? Try sustainably caught Mahi Mahi or Yellowtail Kingfish instead.
Bluefin & Bigeye Tuna: The High Price of a Delicacy
Let’s be clear: not all tuna is a problem. Canned light tuna, which is typically skipjack, is a “Best Choice” according to the FDA and is generally considered a sustainable option. But the massive, prized tuna you see on fancy sushi menus—Bluefin and Bigeye—are in a whole different league of trouble. Bluefin tuna is the poster child for overfishing. It’s now one of the most endangered major marine species on the planet, with populations having crashed due to relentless demand. Bigeye tuna, often sold as ‘ahi,’ is also in hot water, with its numbers rapidly diminishing due to unsustainable and usually illegal “pirate” fishing operations.
The fishing methods used to catch these giants, like longlines that can stretch for 50 miles, are incredibly destructive, accidentally killing countless sea turtles, sharks, and dolphins as bycatch. On top of the environmental disaster, both Bluefin and Bigeye tuna are large predators that accumulate high levels of mercury, landing them squarely on the FDA’s “Choices to Avoid” list. That luxury toro roll is a one-two punch to the planet and your health. If you want sustainable tuna, look for Albacore or Skipjack caught with pole-and-line methods.
Raw Oysters: A Risky Game of Bacterial Roulette
There’s nothing quite like the fresh, briny pop of a raw oyster. But it’s also one of the riskiest foods you can order. The danger is posed by an invisible bacterium called Vibrio, which naturally inhabits the same coastal waters where oysters grow. Since oysters are filter feeders, they concentrate these bacteria in their bodies. You can’t see, smell, or taste a contaminated oyster—it will seem perfectly fine.
And forget the old myths. Dousing them in hot sauce or lemon juice won’t kill the bacteria. Neither will chasing them with a martini. The CDC estimates that every year in the U.S., about 80,000 people get sick and 100 people die from vibriosis, mostly from eating raw oysters. Most cases involve nasty stomach issues, but the Vibrio vulnificus strain is terrifyingly potent. It can cause severe bloodstream infections and blistering skin lesions, and requires limb amputations to stop its spread. As many as 1 in 5 people who contract a V. vulnificus infection die, sometimes within a day or two.
People with weakened immune systems, liver disease, or cancer are especially vulnerable and are 80 times more likely to develop a severe infection. The only way to be 100% safe is to eat your oysters fully cooked.
Atlantic Cod & Halibut: A Tale of Two Oceans
This is where asking a straightforward question—“Where is it from?”—can make you the smartest diner at the table. For some fish, sustainability is a matter of geography. Take cod, the classic fish-and-chips fish. For centuries, Atlantic cod was a staple, but the fishery collapsed in the 1990s from overfishing and has never fully recovered. It’s still considered a vulnerable species that should be avoided. Pacific cod, however, primarily when sourced from Alaska, comes from a healthy and well-managed fishery, making it a great sustainable choice.
It’s the same story for halibut. Atlantic halibut is listed as endangered by conservation groups, specifically on the IUCN Red List of Threatened Species. But Pacific halibut is a much more sustainable option. When you see “Cod” or “Halibut” on a menu, ask your server about the origin. If it’s from the Atlantic, pick something else. If they can’t tell you where it’s from, that’s an even bigger red flag about the restaurant’s sourcing standards.
Orange Roughy: The Fish That Lives Too Long
If you see orange roughy on a menu, run. Seriously. This fish has a few secrets, and none of them are good. First, its original name was “slimehead.” Not exactly appetizing, right? It was rebranded to sound more appealing.
But the real problem is its lifespan. Orange roughy can live to be 140-150 years old. This means two things. First, they reproduce very slowly, so they’re fished far faster than they can repopulate. Many stocks have already crashed. Second, a century-and-a-half is a long time to soak up mercury from the ocean. They have some of the highest mercury levels of any fish, which is why the FDA puts them on the “Avoid” list.
There is simply no good reason to eat this fish. It’s an ecological tragedy and a health risk combined. If you’re looking for a similar firm, white fish, try sustainably farmed Barramundi or a nice piece of Pacific cod.
“Red Snapper” & “Sea Bass“: The Faces of Seafood Fraud
You see red snapper on the menu, and it sounds delicious. You know the price, and you figure it must be high quality. The problem? There’s a good chance you’re not getting red snapper at all. According to extensive DNA testing by the conservation group Oceana, seafood fraud is rampant. A landmark study found that one in every five fish tested was mislabeled. The problem was worse at restaurants, where 26% of fish were fake.
The two biggest offenders? Sea bass and snapper. A shocking 55% of sea bass and 42% of snapper were found to be something else entirely. In one investigation, only 7 out of 120 samples sold as “red snapper” were the real deal.
So what are you eating instead? Usually, it’s a cheaper substitute, such as tilapia or perch, sold at a premium price. The restaurant buys low and sells high, and with so little government inspection, they get away with it. To protect yourself, ask where the fish is from and, if possible, order it skin-on. The unique coloring of an accurate red snapper is more challenging to replicate.
Unsustainable Luxuries: Eel (Unagi) and Stone Crab
Sometimes, even the most luxurious treats come with a hidden cost. Take eel, or unagi, a sushi bar favorite. Wild eel populations across the globe are on the brink of collapse. And farming isn’t the answer. Eels can’t be bred in captivity, so eel farms rely on capturing huge numbers of wild baby eels to stock their ponds, putting even more pressure on the dwindling wild populations. Some innovative chefs are now using sustainable herring prepared in the same sweet kabayaki style as a delicious alternative.
Then there’s stone crab. This was once a sustainable choice, but it’s no longer so. In 2018, the Monterey Bay Aquarium Seafood Watch downgraded stone crab from a “Best Choice” to “Avoid.” Why the drastic change? Fishermen are now allowed to take both claws instead of just one. This has a devastating impact: the mortality rate for a crab that loses both claws is a staggering 60%. What was once a guilt-free splurge is now a pricey and unsustainable delicacy.
Key Takeaway
Feeling overwhelmed? Don’t be. Navigating the seafood menu doesn’t have to be complicated. Just remember these four simple rules to dine smarter and more sustainably.
- Ask “Where is it from?” This is the most powerful question you can ask. It tells you about sustainability (Atlantic vs. Pacific cod) and safety (U.S. vs. imported catfish). A good restaurant will know the answer.
- Trust Your Gut (and Your Nose). As Chef Aaron Watson says, fresh fish shouldn’t have a “super strong taste or smell.” Be wary of vague specials and fish smothered in heavy sauces. If something seems off, it probably is.
- Avoid the Big Predators. For your health, just steer clear of the fish on the FDA’s high-mercury “Avoid” list, like swordfish, shark, king mackerel, and bigeye tuna. This is especially true if you are pregnant or have young kids.
- When in Doubt, Use a Guide. Download the free Monterey Bay Aquarium Seafood Watch app on your phone. It gives you instant, science-based recommendations on what’s sustainable and what’s not. It’s like having a marine biologist in your pocket.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
How Total Beginners Are Building Wealth Fast in 2025—No Experience Needed
How Total Beginners Are Building Wealth Fast in 2025
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