Seafood can be a healthy part of your diet, but not every fish comes with the same risks. Some species may contain higher levels of mercury, while others raise concerns about sustainability or where they were caught. As the original article puts it, “The problem isn’t seafood itself—it’s treating every catch as equal.” Knowing what you are buying can help you make safer and more responsible choices.

Swordfish and some types of tuna deserve particular attention because of mercury levels, especially for pregnant people and children. Other popular seafood, including bluefin tuna, Chilean sea bass, and Atlantic cod, may have sustainability concerns depending on the fish population and the methods used to catch them. These concerns do not necessarily mean you must avoid them completely, but they are worth considering.

There can also be questions about seafood labeling and farming. Fish sold as “red snapper” may sometimes be another species, while tilapia, pangasius, imported shrimp, and farmed salmon can vary significantly depending on their farming methods, environmental impact, and oversight. Instead of assuming a fish is automatically good or bad, it is better to find out where it came from and how it was produced.

One of the simplest ways to make better choices is to ask questions before buying or ordering seafood. Find out the exact species, where it came from, and whether it was wild-caught or farmed. Seafood Watch can provide recommendations, while certifications such as the Marine Stewardship Council label can help identify certain responsibly managed wild fisheries.

You do not have to give up seafood to make better choices. Being more careful about species, origin, and fishing or farming practices can help you choose with greater confidence. For mercury concerns, particularly during pregnancy or childhood, the article recommends following FDA and EPA guidance rather than avoiding seafood altogether.