14 Fish You Should Think Twice Before Eating

Fish is a healthy protein source rich in omega-3 fatty acids, which support brain health, reduce inflammation, and may lower the risk of chronic diseases. However, some fish carry health or environmental risks that make them worth avoiding.

Mercury pollution from industry enters waterways and accumulates in the marine food chain. Larger predator fish often have the highest mercury levels, posing risks like mercury poisoning. Agencies such as the FDA, EPA, and EDF provide consumption guidelines.

Tilapia, while popular, is high in inflammatory omega-6s and low in omega-3s. If consumed, choose wild-caught or responsibly farmed sources from the U.S., Canada, or select countries.

Overfishing has depleted Atlantic cod and Atlantic flatfish (halibut, flounder, sole). Caviar from sturgeon, Chilean bass, and eel also raise concerns — from high mercury to critical endangerment. Eel in particular absorbs pollutants easily.

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