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10 Fish You Should Think Twice About Ordering at a Restaurant

For many people, seafood is one of the first things they look for when they open a restaurant menu.

A perfectly grilled fish, a plate of sushi, crispy fried fillets, or a beautifully prepared seafood entrée can feel like the ideal choice. Fish is often associated with healthy eating, lean protein, and valuable nutrients such as omega-3 fatty acids.

And in many cases, that reputation is deserved.

But there is another side to ordering seafood that diners don't always think about.

The biggest question isn't whether fish is "good" or "bad." Instead, several factors can determine whether a particular seafood choice is a smart one for you: mercury levels, sustainability, sourcing, freshness, species identification, preparation methods, and how frequently you eat it.

Some fish naturally accumulate more mercury because they live for many years and feed on smaller fish. Others may be affected by overfishing or complicated supply chains. And in some cases, the name printed on a restaurant menu doesn't tell you everything you might want to know about the fish you're actually eating.

That doesn't mean you should avoid seafood.

Quite the opposite.

Fish can be an excellent part of a balanced diet. The goal is simply to become a more informed seafood customer and understand which choices deserve a little extra consideration.

Here are 10 types of fish you may want to think twice about before ordering, along with what makes each one worth considering carefully.

1. Swordfish

Swordfish is a favorite among diners who enjoy a firm, meaty fish.

Unlike delicate white fish that flakes apart easily, swordfish has a dense texture that can almost resemble meat. Grilled swordfish with lemon, herbs, vegetables, or a light sauce can be an excellent restaurant meal.

But swordfish is also one of the fish that deserves particular attention because of its mercury content.

Swordfish is a large predatory fish. Because it consumes other fish and can live for years, mercury can accumulate in its tissues over time.

This process is known as bioaccumulation.

For most healthy adults, eating swordfish occasionally doesn't mean they need to panic. The concern is primarily associated with frequent consumption and higher exposure over time.

Certain groups should be especially cautious about high-mercury seafood. These include pregnant people, breastfeeding individuals, young children, and people following medical advice related to mercury exposure.

The good news is that you don't have to give up seafood to reduce your exposure.

You can simply make lower-mercury choices more often and treat swordfish as an occasional option rather than a weekly staple.

2. Shark

Ordering shark at a restaurant may sound adventurous, but there are several reasons to pause before doing so.

Like swordfish, many shark species are large predators that can accumulate significant amounts of mercury.

The bigger and older the predator, the more opportunity there may be for mercury to build up in its tissues.

That makes shark a fish that shouldn't necessarily become a regular part of your diet.

But mercury isn't the only consideration.

Sustainability can be complicated.

Sharks play important roles in marine ecosystems, and some shark populations have experienced serious pressure from fishing.

There is also another practical issue: the word "shark" can cover many different species, and their conservation status and mercury levels aren't necessarily identical.

So if shark appears on a menu, don't automatically assume every type of shark has the same environmental impact.

Ask questions.

What species is it?

Where was it caught?

Was it sustainably sourced?

And how often are you eating it?

For an occasional adventurous meal, the answers may make the decision easier. But if you're looking for seafood to eat regularly, there are generally many alternatives with a simpler sustainability and mercury profile.

3. King Mackerel

Mackerel is confusing because the word describes a broad group of fish, and not all mackerel have the same nutritional or mercury profile.

Some varieties are excellent seafood choices.

King mackerel is different.

It is a large predatory fish and is known for having relatively high mercury levels.

That makes it one of the varieties consumers should be especially cautious about.

Meanwhile, smaller species such as Atlantic mackerel can be very different from king mackerel in terms of mercury exposure and sustainability.

This is an important lesson when ordering seafood:

The exact species matters.

A menu that simply says "mackerel" may not provide enough information for you to know exactly what you're getting.

If mercury is a concern for you or someone in your family, ask the restaurant which type of mackerel they serve.

The answer could make a significant difference.

4. Tilefish

Tilefish is another seafood choice that deserves caution, particularly because certain tilefish populations are associated with elevated mercury levels.

One important complication is that not all tilefish are the same.

For example, tilefish from the Gulf of Mexico can have significantly higher mercury levels than tilefish from certain other regions.

That means the source matters enormously.

A restaurant menu may simply list "tilefish," leaving the diner without information about where the fish came from.

If you see tilefish on a menu, it's reasonable to ask about its origin.

For people who are pregnant, planning pregnancy, or choosing seafood for children, this becomes even more important.

The goal isn't to make seafood frightening.

It's to recognize that different species and fishing areas can create very different risk profiles.

5. Orange Roughy

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

It can be an attractive option for diners who want a white fish that isn't overly strong or oily.

However, orange roughy presents two significant considerations: mercury and sustainability.

These fish can live for an extraordinarily long time and mature relatively slowly.

That creates a problem when fishing pressure becomes intense.

A species that takes many years to reproduce and replenish its population can be particularly vulnerable to overfishing.

Their long lifespan can also contribute to higher mercury accumulation.

So while orange roughy might look like a simple, healthy white-fish option on a menu, there are environmental and nutritional factors worth considering.

If you regularly eat seafood, choosing species that reproduce more quickly and have lower mercury levels can often be a better long-term strategy.

6. Marlin

Marlin is another large predatory fish that deserves some caution.

Its firm texture and rich flavor can make it an appealing restaurant entrée, particularly when grilled or served as a steak-like portion.

But marlin sits relatively high on the marine food chain.

That means mercury accumulation is an important consideration.

For healthy adults, an occasional serving isn't necessarily a reason for alarm. The concern becomes greater when high-mercury species are consumed repeatedly.

Marlin also raises sustainability questions because some populations have experienced pressure from commercial and recreational fishing.

If you're ordering marlin, consider asking where it was caught and how it was sourced.

And if you're simply looking for a nutritious fish to eat frequently, lower-mercury options may be a better choice.

7. Bigeye Tuna

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

It's on sushi menus.

It's in sandwiches.

It's served as steaks.

It's mixed into salads.

But "tuna" isn't one single fish with one uniform nutritional or environmental profile.

Different tuna species can have very different mercury levels.

Bigeye tuna, in particular, can contain relatively high levels of mercury.

That's important for sushi lovers because bigeye tuna is commonly associated with dishes where the fish is served raw or lightly prepared.

Again, the issue isn't that one serving automatically makes someone sick.

The bigger question is frequency.

Someone who occasionally enjoys a tuna steak is in a very different situation from someone who eats high-mercury tuna several times a week.

If you eat tuna regularly, learn what species you're eating and consider rotating it with lower-mercury seafood.

Variety is one of the easiest ways to reduce repeated exposure.

8. Chilean Sea Bass

Chilean sea bass has become famous for its rich, buttery texture.

It's the kind of fish that often appears on upscale restaurant menus, frequently paired with sauces, vegetables, or sophisticated side dishes.

But there are reasons to think carefully before ordering it.

First, the name itself can be misleading.

The fish commonly sold as Chilean sea bass is actually Patagonian toothfish or, in some cases, Antarctic toothfish.

The commercial name was developed partly to make the species more appealing to consumers.

That isn't necessarily a reason to avoid it, but it illustrates how seafood marketing can hide important information.

Sustainability is another major consideration.

Some toothfish fisheries have improved significantly through stronger management and certification, while illegal and poorly managed fishing has historically been a serious concern.

So instead of automatically labeling Chilean sea bass as good or bad, look at its source.

A responsibly sourced portion can be a very different environmental choice from fish coming from an uncertified or poorly managed fishery.

9. Eel

Eel may not be the first fish that comes to mind when people think about seafood risks, but it deserves consideration.

Freshwater eels have complex life cycles, and some eel populations have faced serious conservation concerns.

Eel is also commonly prepared with sauces that can contain significant amounts of sugar and sodium.

That doesn't make eel unhealthy by definition.

But it demonstrates an important point:

The preparation matters just as much as the fish.

A simple grilled fish and a heavily battered, deep-fried fish with a rich sauce are nutritionally very different meals.

When ordering eel, consider the portion size, preparation, and source.

If you're eating it frequently, sustainability becomes particularly relevant.

And if you're ordering it as part of sushi, remember that restaurant dishes can contain more sauce and sodium than you might expect.

10. Farmed Salmon — But Don't Assume It's Automatically Bad

This one requires more nuance.

Salmon is often considered one of the best seafood choices because it provides high-quality protein and omega-3 fatty acids.

So why include it on a list like this?

Because the phrase "farmed salmon" can cause consumers to make assumptions in either direction.

Some people believe all farmed salmon is unhealthy.

Others assume every salmon dish is automatically a healthy choice.

Neither view is quite that simple.

Farmed and wild salmon have different nutritional profiles, environmental considerations, and production methods.

The quality of aquaculture can vary considerably depending on the country, farm, feed, regulations, and production system.

Restaurant preparation matters too.

A salmon fillet can be a nutritious meal when grilled or baked with vegetables.

But a salmon dish covered in a heavy cream sauce, deep-fried coating, or oversized portion can look very different nutritionally.

So instead of asking only whether salmon is farmed or wild, consider the bigger picture.

Where did it come from?

How was it produced?

How was it prepared?

And how large is the portion?

The Bigger Problem: Restaurant Menus Don't Tell You Everything

One of the biggest challenges for seafood consumers is that menus are often surprisingly vague.

You might see:

"Grilled fish."

"Fresh tuna."

"Sea bass."

"Mackerel."

But those descriptions don't necessarily tell you the species, where the fish was caught, or how it was raised.

That's why asking questions isn't being difficult.

It's being informed.

If you're concerned about mercury or sustainability, consider asking:

What species is this?

Where was it sourced?

Is it wild-caught or farmed?

How is it prepared?

A good restaurant should be able to provide at least some information.

And if the staff doesn't know, that itself can tell you something about how transparent the restaurant's seafood sourcing is.

What Should You Order Instead?

The good news is that you don't need to give up fish.

There are plenty of seafood choices that can fit comfortably into a healthy, balanced diet.

Depending on local availability and sourcing, commonly recommended lower-mercury choices can include salmon, sardines, anchovies, trout, Atlantic mackerel, shrimp, and some types of cod and pollock.

Small oily fish can be particularly interesting because they can provide omega-3 fatty acids while generally being lower on the food chain.

The key is variety.

Instead of eating the same high-mercury predator every week, rotate different species.

That gives you a broader range of nutrients while reducing repeated exposure to contaminants associated with particular fish.

The Most Important Lesson

The next time you sit down at a restaurant and see a beautiful seafood menu, you don't need to become suspicious of everything in the ocean.

Fish remains an excellent source of protein and important nutrients for many people.

The smarter approach is simply to become a more informed customer.

Think twice about fish that are known for higher mercury levels.

Pay attention to species and sourcing.

Consider sustainability.

Be cautious about extremely large predatory fish if you eat seafood frequently.

And remember that preparation can transform an otherwise nutritious fish into a much heavier meal.

Most importantly, don't let a dramatic list convince you that seafood is something to fear.

The question isn't "Should I ever eat these fish?"

It's:

"How often am I eating them, where did they come from, and is there a better choice today?"

That small shift in thinking can make a big difference.

Because eating seafood responsibly isn't about avoiding the ocean's bounty.

It's about understanding it.

And sometimes, the healthiest choice on a restaurant menu isn't the most expensive fish or the one with the fanciest description.

It's simply the one that gives you a good balance of nutrition, safety, responsible sourcing, and a meal you can genuinely enjoy.