Seafood is widely considered one of the healthiest foods you can order at a restaurant because it provides high-quality protein, omega-3 fatty acids, vitamins, and essential minerals. However, not all seafood offers the same health or environmental benefits. The type of fish, where it was caught or farmed, and how it was raised all affect its quality. Since restaurant menus rarely include sourcing details, knowing a few simple guidelines can help you make healthier and more sustainable choices.

One of the biggest concerns is mercury. Larger, long-living fish tend to contain more mercury because they feed on smaller fish over many years. Bluefin tuna, swordfish, and orange roughy are common examples, while some Chilean sea bass may also raise sustainability concerns. Health experts recommend eating these fish less often, particularly for children and people who are pregnant or planning to become pregnant. As the article explains, **“Following official health recommendations can help balance the nutritional benefits of seafood with safe consumption.”**

Many lower-mercury seafood options provide outstanding nutrition. Wild-caught Alaskan salmon is rich in omega-3s and protein, while sardines and anchovies are highly nutritious because they are lower on the food chain. Pacific cod is another healthy choice with a mild flavor, and responsibly farmed mussels offer valuable nutrients with a relatively small environmental footprint.

Shrimp can also be a healthy option, but its quality depends on where and how it was produced. Asking whether it is wild-caught or farm-raised can help you make a better choice. Responsibly farmed trout is another excellent source of protein, healthy fats, and vitamins.

Making smarter seafood choices doesn’t mean giving up your favorite meals. Instead, enjoy a variety of responsibly sourced seafood and ask, **“Where was this seafood sourced?”** Small decisions like these can support both your health and sustainable seafood production.