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🐟 Top 8 Types of Fish to Avoid on Your Plate

Seafood is often considered a healthy, lean source of protein packed with omega-3 fatty acids and essential nutrients. But not all fish are created equal. Some species are overfished, high in harmful contaminants, or caught using destructive methods that damage marine ecosystems.

If you’re trying to make responsible, health-conscious choices when it comes to your seafood, knowing which fish to avoid is just as important as knowing which ones to enjoy. Here are the top 8 types of fish you may want to skip—and why.

1. Bluefin Tuna

Why to avoid: Overfishing & Mercury

Bluefin tuna is a prized delicacy, especially in sushi, but its popularity has driven the species to near extinction. It’s also one of the highest fish in mercury content, posing a health risk when consumed regularly.

Better choice: Opt for skipjack or albacore tuna from sustainable sources (look for “pole-and-line caught”).

2. Atlantic Cod

Why to avoid: Overfishing

Once abundant, Atlantic cod populations have declined drastically due to decades of overfishing. Despite some recovery efforts, they’re still vulnerable and heavily exploited.

Better choice: Try Pacific cod (from Alaska), which is managed more sustainably.

3. Shark

Why to avoid: High mercury levels & ecological impact

Sharks are apex predators essential to the ocean’s health, and their numbers are dwindling. Eating shark meat also exposes you to very high mercury levels, making it unsafe for frequent consumption.

Better choice: Support ocean conservation by avoiding shark altogether.

4. Chilean Sea Bass (Patagonian Toothfish)

Why to avoid: Illegal fishing & overexploitation

This rich, buttery fish is often overfished, and much of the Chilean sea bass on the market is caught illegally. The species takes years to mature, making it particularly vulnerable.

Better choice: If you must indulge, look for MSC-certified (Marine Stewardship Council) sources only.

5. Swordfish

Why to avoid: High mercury & bycatch

Swordfish contains dangerously high levels of mercury, especially for children and pregnant women. Additionally, longline fishing for swordfish results in high bycatch, affecting turtles and dolphins.

Better choice: If you’re a fan, opt for harpoon-caught swordfish, which is more sustainable and targeted.

6. Farmed Salmon (especially Atlantic)

Why to avoid: Pollution, disease, and additives

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