10 Types of Fish You May Want to Think Twice About Ordering at a Restaurant — What Seafood Professionals Often Consider Before Choosing

Seafood is one of the most popular menu choices around the world. Whether grilled, baked, fried, or served raw, fish is often praised for its delicious flavor, versatility, and nutritional value. Rich in protein, vitamins, and heart-healthy omega-3 fatty acids, many types of fish can be an excellent addition to a balanced diet.

However, not every fish served in restaurants is equal in terms of freshness, sustainability, nutritional value, or quality. Restaurant workers, chefs, fishermen, and seafood suppliers often develop a different perspective after spending years in the industry. They learn which species are consistently reliable, which are frequently mislabeled, and which require extra caution depending on where and how they are sourced.

That doesn't mean you should never order these fish. Rather, it means it's worth asking a few questions and making informed choices.

Here are ten types of fish that seafood professionals often recommend approaching with a little extra care—and why.

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1. Tilapia

Tilapia has become one of the most affordable and widely available fish in restaurants.

Its mild flavor makes it appealing to people who don't enjoy strong seafood tastes, and it's often used in tacos, sandwiches, and grilled dishes.

However, the quality of tilapia varies significantly depending on where it is farmed.

Some farms follow excellent environmental and food safety standards, while others may have poor water quality or overcrowded conditions.

Additionally, tilapia contains lower levels of beneficial omega-3 fatty acids than oily fish such as salmon or sardines.

Better choices

If you're looking for a mild white fish, consider:

• U.S.-farmed tilapia from reputable sources
• Cod
• Haddock
• Pollock

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2. Atlantic Bluefin Tuna

Bluefin tuna is famous for its rich flavor and buttery texture.

It's commonly served in high-end sushi restaurants and gourmet seafood establishments.

The concern isn't usually food quality.

Instead, it's sustainability.

Atlantic bluefin tuna populations have experienced significant pressure from decades of commercial fishing.

Although conservation efforts have helped improve management in many regions, some consumers choose alternative tuna species to support more sustainable fisheries.

Better choices

Consider:

• Skipjack tuna
• Pole-and-line caught albacore
• Certified sustainable yellowfin tuna

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3. Imported Farmed Shrimp

Although shrimp isn't technically a fish, it's one of the most commonly ordered seafood items.

Imported farmed shrimp can vary greatly in quality depending on farming practices.

Some operations maintain excellent standards, while others have faced criticism regarding antibiotic use, water quality, and environmental impact.

Choosing shrimp certified by recognized sustainability organizations can provide additional confidence.

Better choices

• U.S.-caught shrimp
• Certified responsibly farmed shrimp

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4. Swordfish

Swordfish is prized for its firm, steak-like texture.

However, because swordfish are large predatory fish that live for many years, they tend to accumulate higher levels of mercury than many smaller species.

For most healthy adults, occasional consumption is generally considered acceptable.

However, health authorities often recommend that pregnant women, nursing mothers, and young children limit or avoid high-mercury fish.

Better choices

• Mahi-mahi
• Halibut
• Black cod

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5. Orange Roughy

Orange roughy became extremely popular in restaurants during the 1980s and 1990s.

It has a delicate flavor and flaky texture.

The biggest concern isn't taste.

It's sustainability.

Orange roughy grows extremely slowly and may live for more than 100 years.

Because it reproduces slowly, overfished populations can take decades to recover.

Better choices

• Pacific cod
• U.S.-caught rockfish
• Pollock

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6. Chilean Sea Bass

Despite its luxurious reputation, Chilean sea bass has faced sustainability concerns in some fisheries.

Illegal fishing has historically affected certain populations, although management has improved in several regions.

Today, responsibly certified Chilean sea bass is available, but consumers may wish to verify where it comes from.

Better choices

Choose restaurants that identify certified sustainable sources.

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7. Imported Catfish

Catfish itself is not necessarily a problem.

The issue lies in inconsistent farming standards across different countries.

Some imported catfish operations have received criticism regarding water quality and production practices.

Domestically farmed catfish often follows stricter regulations.

Better choices

• U.S.-farmed catfish
• Rainbow trout

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8. King Mackerel

King mackerel is another large predatory fish known for elevated mercury levels.

Like swordfish, it can be enjoyed occasionally by many healthy adults, but frequent consumption may not be advisable for everyone.

Again, pregnant individuals and young children are generally advised to choose lower-mercury species.

Better choices

• Atlantic mackerel
• Sardines
• Herring

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9. Escolar

Many diners order escolar believing it's a type of white tuna.

Its rich, buttery texture has earned it a loyal following.

However, escolar naturally contains wax esters that some people cannot digest well.

For certain individuals, eating large portions may lead to digestive discomfort.

Many restaurants serve small portions for this reason.

Better choices

• Albacore tuna
• Black cod
• Halibut

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10. Fish Listed Simply as "Market Fish"

Sometimes menus simply say:

"Fresh Fish"

"Catch of the Day"

"Market Fish"

While these dishes can be excellent, they can also make it difficult to know exactly what species you're ordering.

Without specific information, customers may have trouble evaluating sustainability, mercury content, or sourcing.

There's nothing wrong with asking your server questions.

Good restaurants are usually happy to explain:

• What species is being served
• Where it came from
• Whether it's wild-caught or farm-raised

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Why Seafood Mislabeling Happens

One issue that surprises many diners is seafood mislabeling.

Research conducted in several countries has found that some fish sold under one name may actually be another species.

This isn't always intentional.

Sometimes it happens because of supply chain complexity or regional naming differences.

However, mislabeling can make it difficult for consumers to know exactly what they're eating.

Choosing restaurants with transparent sourcing practices helps reduce this risk.

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Fresh Doesn't Always Mean Better

Many people assume fresh fish is always superior to frozen fish.

In reality, that's not necessarily true.

Modern flash-freezing techniques preserve quality remarkably well.

In fact, some "fresh" fish displayed in restaurants was previously frozen before arriving at the kitchen.

Properly frozen seafood can actually maintain excellent flavor, texture, and nutritional value.

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Questions Worth Asking Before Ordering

If you enjoy seafood, don't hesitate to ask your server a few simple questions:

• Is this fish wild-caught or farm-raised?
• Where was it sourced?
• Is it fresh or previously frozen?
• Is it certified sustainable?
• Which seafood dish does the chef recommend today?

Good restaurants usually appreciate customers who take an interest in quality.

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Seafood That Often Receives High Marks

Many seafood experts frequently recommend fish such as:

• Wild Alaska salmon
• Pacific cod
• Sardines
• Rainbow trout
• U.S.-farmed oysters
• Mussels
• Alaskan pollock

These species are often praised for their nutritional value, responsible fisheries, and relatively lower environmental impact, though availability varies by region.

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Tips for Choosing Better Seafood

To make the most of your restaurant experience:

• Choose restaurants known for high seafood turnover.
• Ask about sourcing if it's not listed.
• Be cautious with very inexpensive seafood specials.
• Consider lower-mercury fish if you eat seafood frequently.
• Support restaurants that prioritize sustainable fishing practices.

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Final Thoughts

Seafood can be one of the healthiest and most enjoyable meals you order at a restaurant. The goal isn't to avoid certain fish entirely, but to make informed choices based on quality, sustainability, and your own dietary needs.

Many of the fish on this list can still be excellent options when they come from reputable, responsibly managed sources. By asking a few questions and choosing restaurants that value transparency, you can enjoy delicious seafood while supporting better fishing and farming practices.

The next time you open a seafood menu, you'll have a little more knowledge to help guide your decision—and that can make your meal even more satisfying.