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10 Fish You Should Think Twice About Ordering at a Restaurant

If seafood is one of the first things you look for when you sit down at a restaurant, you're certainly not alone.

For many diners, fish seems like the perfect choice: flavorful, filling, and often perceived as a lighter alternative to burgers, steaks, or heavily processed meals. Maybe you have a favorite grilled salmon, a weakness for crispy fried fish, or you automatically order tuna whenever you see it on a menu.

But there's another side to restaurant seafood that isn't always obvious from the menu.

The question isn't necessarily whether a particular fish is “bad.” In many cases, fish can be an excellent source of protein and important nutrients. The bigger questions involve mercury, sustainability, sourcing, freshness, species identification, preparation, and portion size.

Some fish naturally accumulate more mercury than others. Certain species can face significant pressure from fishing. And restaurant menus don't always provide enough information for customers to understand exactly what they're ordering.

That doesn't mean you need to stop eating seafood.

Instead, it means becoming a more informed customer.

Before your next restaurant visit, here are 10 types of fish that may deserve a little extra thought before you order them, along with what to consider when deciding whether they're right for you.

1. Swordfish

Swordfish has a reputation for being one of the most satisfying fish on a restaurant menu.

Unlike delicate white fish that can fall apart easily, swordfish has a dense, firm texture. When properly grilled, it can almost resemble a steak, which is one reason it's so popular with diners who aren't particularly enthusiastic about traditional seafood.

A perfectly prepared swordfish steak with lemon, herbs, vegetables, or a light sauce can be delicious.

But there's a reason swordfish frequently appears on lists of fish that deserve caution.

Mercury is the main concern

Swordfish is a large predatory fish.

Large predators can accumulate mercury over their lifetime because they consume numerous smaller fish, which themselves may contain traces of mercury. This process can result in higher concentrations in the predator.

For healthy adults, that doesn't necessarily mean one restaurant meal is dangerous.

The bigger concern is frequent consumption, particularly for people who are more vulnerable to the effects of mercury.

Pregnant people, breastfeeding mothers, young children, and certain other groups are generally advised to pay particular attention to seafood choices.

So if swordfish is your favorite, the issue isn't necessarily “never eat it.”

Instead, consider making lower-mercury fish a more frequent choice and reserving swordfish for occasional meals.

2. Shark

Shark may be an intriguing menu choice for adventurous diners, but it's another fish worth researching before ordering.

Like swordfish, sharks are generally large predators, and many species can accumulate substantial amounts of mercury.

That alone makes frequent consumption something to reconsider.

But mercury isn't the only issue.

Sustainability can be complicated

Shark populations in many regions have experienced serious pressure from fishing.

Sharks tend to grow relatively slowly and often reproduce less quickly than many smaller fish. That can make it difficult for some populations to recover when fishing pressure becomes too intense.

The word “shark” on a menu also doesn't tell you very much.

There are hundreds of shark species, and their conservation status and mercury levels can vary.

If you're curious about a shark dish, consider asking the restaurant what species it uses and where it was sourced.

If staff can't provide a clear answer, choosing a different seafood option may be the simpler choice.

3. King Mackerel

Mackerel can be an excellent fish nutritionally, but not all mackerel are the same.

This is an important distinction.

Some varieties of mackerel are relatively low in mercury and are commonly recommended as nutritious seafood choices. Others, particularly king mackerel, can contain considerably higher mercury levels.

King mackerel is a large predatory species, which brings us back to the same basic issue: mercury can accumulate as fish grow larger and consume other fish.

That means you shouldn't automatically assume that every dish labeled “mackerel” has the same nutritional profile.

If you're ordering mackerel, ask what species the restaurant serves.

That's especially important if you're pregnant, ordering for a child, or regularly eating seafood several times a week.

The takeaway isn't that mackerel is inherently unhealthy.

It's that species matters.

4. Tilefish

Tilefish is another menu item that deserves special attention.

The biggest issue is mercury.

Certain tilefish, particularly those from the Gulf of Mexico, can contain very high mercury concentrations. That's why seafood guidance often distinguishes between tilefish from different regions rather than treating every tilefish as identical.

This is a perfect example of why simply knowing the common name of a fish isn't always enough.

Two fish with similar names can have dramatically different recommendations depending on where they were caught.

If you see tilefish on a menu, ask where it came from.

If the restaurant can't provide that information, you may want to choose another option.

This is especially important for people who need to be particularly cautious about mercury exposure.

5. Orange Roughy

Orange roughy became popular in restaurants because of its mild flavor and firm, flaky texture.

For diners who don't enjoy strongly “fishy” seafood, it can seem like an ideal choice.

But there's an important consideration that often gets overlooked:

Orange roughy are exceptionally long-lived fish.

Some can live for many decades.

Long lifespan can matter because mercury accumulates over time. As a result, orange roughy can contain relatively high mercury concentrations.

There are also sustainability concerns surrounding the species.

Because these fish mature relatively slowly and live for a long time, populations can be vulnerable to heavy fishing pressure.

That doesn't mean a single orange roughy meal is automatically dangerous.

But if you're trying to choose seafood that is both lower in mercury and generally easier to recommend from a sustainability perspective, there are often better alternatives.

6. Bigeye Tuna

Tuna is one of the most popular seafood choices in the world.

It's found in sushi restaurants, steak houses, sandwich shops, salads, poke bowls, and countless other dishes.

But “tuna” isn't one single type of fish.

Different tuna species can have dramatically different mercury levels and sustainability profiles.

Bigeye tuna, in particular, deserves caution because it tends to contain more mercury than some smaller tuna species.

That doesn't mean you have to eliminate tuna from your diet.

Instead, pay attention to the type of tuna you're eating and how often you're consuming it.

This is especially relevant for people who order tuna frequently.

A person who eats a tuna dish once in a while has a very different exposure pattern from someone who eats tuna several times every week.

7. Marlin

Marlin is another large predatory fish that can accumulate mercury.

It's sometimes served grilled or prepared similarly to swordfish because of its firm texture.

That makes sense from a culinary perspective.

But nutritionally, its position near the top of the marine food chain matters.

The larger and longer-lived a predatory fish is, the more opportunity it can have to accumulate mercury from its diet.

Marlin can also raise sustainability questions depending on the species, fishing method, and region.

If you're considering marlin at a restaurant, don't be afraid to ask questions.

Where was it caught?

What species is it?

Was it wild-caught?

How was it harvested?

A restaurant may not always have every answer, but asking can help you make a more informed decision.

8. Imported Catfish or Unclear “Catfish”

Catfish itself isn't necessarily a fish you need to avoid.

In fact, properly sourced catfish can be a perfectly reasonable seafood choice.

The concern comes from unclear sourcing and labeling.

Restaurant menus sometimes provide very little information about where seafood originated.

If a menu simply says “catfish,” you may not know whether you're getting domestic farm-raised catfish, another species marketed under a similar name, or an imported product.

This matters because production methods, environmental standards, and regulations can vary considerably between countries and fisheries.

It also highlights a larger problem with restaurant seafood:

Customers don't always know exactly what species they're eating.

When the origin is important to you, ask.

A reputable restaurant should generally be able to provide at least basic information about its seafood suppliers.

9. Snapper When the Species Isn't Specified

Snapper is one of the most popular fish on restaurant menus.

It's mild.

It's versatile.

It works beautifully grilled, fried, baked, or blackened.

But there's an interesting issue with the name itself.

“Snapper” can refer to numerous species.

And in some seafood markets, concerns have been raised about species substitution or mislabeling.

A customer may order a fish believing they're receiving a particular species when the actual fish is something else.

This isn't necessarily happening at every restaurant.

Most businesses are simply serving what they purchased from their suppliers.

But seafood mislabeling has been documented as a broader industry issue, which is why specificity can be valuable.

If the menu says “red snapper,” you can ask where it was sourced.

If the menu simply says “snapper,” you may want to know exactly what species the kitchen is using.

10. Farmed Salmon From an Unclear Source

Here's one that may surprise people.

Salmon is often considered one of the better seafood choices.

And for good reason.

It's rich in protein and is widely valued for its omega-3 fatty acids.

But the term “salmon” doesn't tell you everything.

There are different species of salmon, and salmon can be wild-caught or farm-raised.

Farmed salmon isn't automatically unhealthy or unsafe.

Modern aquaculture supplies a substantial portion of the world's seafood, and regulated farmed salmon can be a nutritious food.

The bigger issue is that farming practices can differ.

Environmental impacts can vary according to location, production system, feed, waste management, and other factors.

If sustainability is important to you, ask whether the salmon is wild or farmed and where it came from.

If nutrition is your primary concern, either can potentially fit into a balanced diet.

The Bigger Problem Isn't Always the Fish

After looking at these examples, you might notice something.

The issue isn't necessarily that these fish are “bad.”

Instead, there are several different factors that can make a particular seafood choice less desirable.

Those include:

Mercury levels

Species

Geographic origin

Fishing method

Farming practices

Sustainability

Freshness

Storage

Preparation

Portion size

Mislabeling

That means there's no universal list of “good fish” and “bad fish.”

Context matters.

Preparation Can Completely Change the Meal

There's another factor restaurant customers sometimes forget.

Even a nutritious fish can become a very different meal depending on how it's prepared.

Grilled fish with vegetables is obviously different from a large battered fillet covered in creamy sauce and served with fries.

The fish itself may be nutritious, but the preparation can add substantial amounts of calories, sodium, saturated fat, or other ingredients.

That doesn't make fried fish forbidden.

There's nothing wrong with enjoying indulgent restaurant food occasionally.

But if you're ordering seafood because you specifically want a lighter meal, preparation matters just as much as the species.

Portion Size Matters Too

A restaurant serving can be considerably larger than what you might eat at home.

That matters when considering mercury exposure.

Eating a higher-mercury fish occasionally is different from eating a large serving repeatedly.

Frequency is important.

If you enjoy swordfish once every few months, that's very different from ordering swordfish multiple times every week.

The same principle applies to tuna and other larger predatory fish.

What Fish Should You Choose Instead?

If you're looking for seafood options that are generally lower in mercury, many smaller or shorter-lived species can be good choices.

Examples often include:

Salmon

Sardines

Trout

Anchovies

Herring

Atlantic and Pacific mackerel varieties that are lower in mercury

Pollock

Shrimp and other shellfish, depending on individual dietary needs

Again, the exact recommendation can depend on the species and where it was caught.

That's why reputable seafood guidance is more useful than a simplistic “never eat this fish” list.

Ask These Questions at the Restaurant

You don't need to interrogate your server before ordering dinner.

But if you're concerned about sourcing, a few simple questions can make a difference.

What species is this exactly?

Where was it caught or farmed?

Is it wild-caught or farm-raised?

Is it fresh or previously frozen?

How is it prepared?

These questions are especially useful when ordering fish with broad names such as “snapper,” “tuna,” or “mackerel.”

You may be surprised by how much information a good restaurant can provide.

Don't Let Viral Food Warnings Scare You Away From Seafood

It's easy to become overwhelmed by online food warnings.

One week, a particular fish is supposedly dangerous.

The next week, another food is described as something you should never eat.

The reality is usually more nuanced.

Seafood can be part of a healthy diet.

The benefits of eating fish can be substantial, particularly when seafood replaces foods higher in saturated fat and is prepared sensibly.

The goal isn't to create fear.

It's to make smarter choices.

The Most Important Thing to Remember

If you love seafood, you don't need to give it up because you've heard that certain fish can have drawbacks.

Instead, vary the types of seafood you eat.

Pay attention to mercury guidance if you're in a group for which mercury is a particular concern.

Choose responsibly sourced seafood when possible.

Ask questions about species and origin when the menu is vague.

And consider preparation and portion size as part of the overall meal.

A varied seafood diet can help reduce repeated exposure to contaminants associated with particular species while also giving you a broader range of nutrients.

So, Should You Order These Fish?

That decision ultimately depends on you.

Swordfish isn't automatically a bad meal.

Shark isn't automatically unsafe.

Tuna isn't something everyone needs to eliminate.

Salmon isn't automatically perfect simply because it's popular.

The important thing is understanding the trade-offs.

Some fish deserve more caution because of mercury.

Some raise sustainability concerns.

Some have complicated sourcing histories.

And some are difficult to evaluate because the menu doesn't provide enough information.

The smartest restaurant customer isn't necessarily the person who refuses every fish on a warning list.

It's the person who knows why a particular fish might be worth reconsidering.

Before Your Next Seafood Dinner

The next time you're sitting in a restaurant staring at a seafood menu, don't automatically choose the most expensive or exotic fish.

Take a moment.

Look at the species.

Consider where it came from.

Think about how frequently you've been eating similar fish.

Check how it's prepared.

And if you're pregnant, feeding a child, or otherwise need to be particularly careful about mercury, follow current seafood-consumption guidance from a trusted health authority.

Most importantly, remember that seafood doesn't have to be complicated.

You don't need to fear every fish on the menu.

You simply need enough information to make a choice that fits your health needs, preferences, and values.

Because sometimes the smartest thing you can order at a restaurant isn't the fish you've always chosen.

It's the fish you understand.