Seafood can be a nutritious choice, but some fish deserve a little extra caution. Large predatory fish such as shark, swordfish, king mackerel, and tilefish from the Gulf of Mexico tend to accumulate higher levels of mercury, making them less suitable for pregnant women, young children, and anyone who eats fish frequently. Raw or undercooked shellfish, especially oysters, can also carry harmful bacteria or viruses that may cause serious illness.

Environmental concerns are another reason to think twice before ordering certain seafood. Some populations of Atlantic cod and Atlantic bluefin tuna have been heavily affected by overfishing, while the sustainability of farmed seafood varies depending on how and where it is raised. Choosing seafood from well-managed fisheries or responsibly operated farms can help support healthier marine ecosystems.

Making a smarter choice doesn’t have to be difficult. If you’re dining out, ask whether the seafood is wild-caught or farmed and where it was sourced. While restaurant staff may not always know every detail, many restaurants are happy to share sourcing information when it’s available. Sustainable options often include wild Alaskan salmon, many U.S.-farmed trout and catfish, and farmed mussels and oysters raised under responsible practices.

If you’d rather skip seafood altogether, there are plenty of satisfying alternatives. Lentils, chickpeas, beans, quinoa, tofu, and egg dishes provide high-quality protein without the concerns associated with certain fish. A little awareness goes a long way, helping you enjoy delicious meals while making choices that are better for both your health and the environment.