Fish are healthy but some should be avoided due to high mercury levels and overfishing. Tilapia is low in omega-3s and high in inflammatory omega-6s. Atlantic cod and species like halibut, flounder, and sole suffer from overfishing.

Caviar comes from endangered sturgeon, while Chilean bass and eel have high mercury content. Imported catfish and farmed shrimp may contain harmful bacteria and chemicals. King crab, orange roughy, shark, and swordfish are also risky due to mercury. Bluefin tuna and king mackerel are endangered and high in mercury.

Choose wild-caught Alaskan salmon, Pacific sardines, and Atlantic mackerel for healthier, more sustainable options. Check guides like the Environmental Defense Fund’s Seafood Selector for safer fish choices.