5 Fish to Avoid on Your Dinner Plate!

Avoid King Mackerel, Imported Swordfish, Farmed Atlantic Salmon, Gulf Tilefish, and Shark Meat due to high mercury levels, health risks, contamination concerns, and environmental impacts. Opt for safer, more sustainable fish like Alaskan salmon, sardines, mackerel, and herring to protect your health and support responsible fishing practices.

what fish you can not eat

Choosing the right seafood is vital for health and environmental sustainability. Fish are coveted for their protein and omega-3s, but some carry health and ecological risks. As overfishing and the dangers of some seafood become more known, selecting fish responsibly is increasingly crucial. This summary outlines five fish to eschew in favor of healthier, more sustainable options.

Disclosure: As an Amazon Associate, this site earns from qualifying purchases. Thank you!

1. King Mackerel: High Mercury Levels

King mackerel - Seafood - Fish prepared in the kitchen

King Mackerel is known to contain high levels of mercury, which can be particularly harmful to pregnant women and young children. Mercury accumulates in fish that are higher up in the food chain, and since King Mackerel is a large predatory fish, it has higher concentrations of this toxic substance.

The health risks associated with consuming fish with high mercury levels include neurological damage and developmental delays in children. Therefore, it is advisable to avoid or limit the intake of King Mackerel, especially for vulnerable populations such as pregnant women, nursing mothers, and young children.

2. Imported Swordfish: Eco and Health Risks

Fresh raw swordfish steaks being prepared on a bamboo cutting board.

Imported swordfish not only brings with it potential health risks due to elevated mercury levels but also poses a threat to marine ecosystems. These fish are often caught using methods that can harm other marine life, such as turtles and seabirds, contributing to the problem of bycatch.

Moreover, the long-range fishing fleets that catch imported swordfish are sometimes poorly regulated, leading to overfishing and illegal practices. Consumers should steer clear of imported swordfish to avoid supporting these environmentally damaging fishing methods and to minimize their mercury exposure.

3. Farmed Atlantic Salmon: Contamination Concerns

whole raw atlantic salmon with caviar

Farmed Atlantic Salmon has been the subject of much debate due to contamination concerns. These fish are often raised in crowded conditions that can lead to the spread of diseases and parasites, which may then be treated with antibiotics and chemicals.

The use of such treatments, along with the potential for high levels of PCBs (polychlorinated biphenyls) and other contaminants in the feed, can result in a less healthy choice for consumers. Therefore, it is recommended to opt for wild-caught salmon or other more sustainably farmed fish species.

4. Tilefish from the Gulf of Mexico: Mercury Alert


Tilefish from the Gulf of Mexico have been found to contain high levels of mercury, similar to King Mackerel and swordfish. Frequent consumption of tilefish can lead to an accumulation of mercury in the body, posing health risks, particularly to those with weakened immune systems.

Pregnant women, nursing mothers, and young children are again advised to avoid tilefish from the Gulf of Mexico due to the potential for serious health effects from mercury exposure. Checking the origin of tilefish is essential for consumers who wish to make safer seafood choices.

5. Shark Meat: Predators with Pollutants

Two shark steak with vegetables and herbs on a dark board

Sharks, being apex predators, are at the top of the food chain and therefore accumulate a variety of pollutants, including mercury and other toxins, from the prey they consume. Eating shark meat can expose individuals to these concentrated levels of harmful substances.

Additionally, shark populations are declining globally due to overfishing and the demand for shark fins. By avoiding shark meat, consumers can help to reduce the demand for this unsustainable seafood and protect shark species from further decline.

Health Impacts: Why These Fish Are Harmful

Grilled swordfish with rosemary and courgettes

The consumption of fish high in mercury and other pollutants can have serious health implications. Mercury can damage the nervous system, particularly in developing fetuses and young children, while PCBs and other contaminants can increase the risk of cancer and other health issues.

Long-term exposure to these substances through the consumption of certain seafood can lead to chronic health problems. Individuals must understand the potential risks and make informed decisions about their seafood consumption to maintain good health.

Sustainable Choices: Better Fish Alternatives

For those looking to make more sustainable and healthier choices, there are plenty of fish alternatives that are lower in contaminants and sourced from environmentally responsible fisheries. Options such as wild-caught Alaskan salmon, sardines, mackerel (not King Mackerel), and herring are not only healthier but also support sustainable fishing practices.

Choosing seafood certified by reputable organizations such as the Marine Stewardship Council (MSC) can also guide consumers towards fish that are both safe to eat and sustainably harvested. These choices help protect marine life and ensure a stable supply of seafood for the future.

Reading Labels: Identifying Risky Seafood

Learning to read and understand seafood labels is an important step in avoiding harmful fish. Labels can provide information about the origin, method of catch, and whether the fish is wild or farmed. Look for transparency and certifications that indicate responsible sourcing.

Consumers should also be wary of vague labeling and do some research on reputable brands and sources. By becoming more discerning and informed, individuals can reduce their intake of risky seafood and support sustainable practices.

Similar Posts