Avoiding Unhealthy Fish Choices
When dining out, enjoying a delicious fish entrée is a treat. However, not all seafood is created equal. Several factors, including high mercury content, common mislabeling practices, and unsustainable sourcing, should influence your decision on what fish to order. Being a mindful consumer can lead to healthier eating and support a more responsible fishing industry.
Fish High in Mercury
Mercury is a neurotoxin that can accumulate in large, predatory fish over time. While most people can process small amounts of mercury, high exposure can harm the nervous system, with pregnant women and young children being most at risk. The following fish are known to have some of the highest mercury levels and are often best to avoid or eat sparingly at a restaurant:
- Swordfish: A large, predatory fish that sits high on the food chain, leading to significant mercury accumulation.
- King Mackerel: The larger, older king mackerel, in particular, should be avoided due to high mercury levels.
- Shark: Another apex predator, sharks have some of the highest mercury concentrations found in seafood.
- Bigeye Tuna: This species of tuna is often used in sushi and has much higher mercury levels than canned light tuna.
- Tilefish (from the Gulf of Mexico): This fish is particularly high in mercury and on the FDA's "Choices to Avoid" list.
The Problem with Fish Fraud and Mislabeled Species
Seafood fraud is a widespread issue where a less expensive or less desirable fish is sold under the name of a more premium variety. This not only cheats customers but can also pose health risks if the substituted fish contains contaminants or causes allergic reactions. Some of the most frequently mislabeled fish include:
- Red Snapper: Studies have repeatedly shown that red snapper is one of the most commonly mislabeled fish, with cheaper, different species often substituted.
- Chilean Sea Bass (Patagonian Toothfish): This fish is highly prone to mislabeling and also has elevated mercury levels.
- White Tuna: Often, "white tuna" in sushi restaurants is not tuna at all, but rather Escolar, a fish with a high-fat content that can cause digestive issues for some people.
Issues with Unethical and Unsustainable Sourcing
Choosing sustainably sourced seafood helps protect marine habitats and prevent the depletion of fish stocks. Many species are overfished, and some farming practices have negative environmental impacts. Consider avoiding these ethically problematic options:
- Eel: Most wild eel populations, including the European and American varieties, are endangered due to overfishing. Farmed eel can also be problematic due to potential pollution.
- Orange Roughy: This is a long-lived, slow-reproducing fish, which makes it highly vulnerable to overfishing. Your fillet could be from a fish older than your grandmother.
- Farmed Salmon: The majority of Atlantic salmon sold is farmed, which has been linked to potential issues with disease, parasites, and chemical contaminants in the farming environment. Opt for wild-caught Alaskan salmon instead, which is a more sustainable choice.
Making Smarter Choices
To make a more informed decision when dining out, you can take a few simple steps:
- Ask your server: Inquire about the origin of the seafood and if it's wild-caught or farmed. While not always foolproof, a transparent server is a good sign.
- Consult a guide: Use a resource like the Monterey Bay Aquarium's Seafood Watch guide to quickly check the sustainability status of a species.
- Be suspicious of "chef's specials": Some specials might feature less common or questionable fish to offload stock, but this is not a universal rule. If the special is an exceptionally cheap version of a typically expensive fish, be cautious.
- Pay attention to the signs of freshness: Fresh fish should not have a strong, offensive "fishy" odor. The flesh should be firm, and if a whole fish is on display, the eyes should be clear and bright.
Comparison of High-Risk vs. Safer Seafood Options
| Feature | High-Risk Seafood (Often Best to Avoid) | Safer, More Sustainable Seafood Options |
|---|---|---|
| Mercury Content | High (e.g., Shark, Swordfish, Bigeye Tuna) | Low (e.g., Salmon, Sardines, Catfish, Tilapia) |
| Sustainability | At-risk or overfished populations (e.g., Orange Roughy, Eel, Chilean Sea Bass) | Healthy, managed populations (e.g., Wild Alaskan Salmon, Atlantic Mackerel, Arctic Char) |
| Fraud Risk | High potential for mislabeling and fraud (e.g., Red Snapper, "White Tuna") | Lower risk for mislabeling (e.g., Shellfish, locally sourced fish) |
| Health Considerations | Higher risk of toxin exposure or digestive issues | Generally lower risk of contaminants and healthier fat profiles |
Conclusion: Navigating the Seafood Menu
Choosing what fish to order at a restaurant involves balancing enjoyment with conscious consumption. By being aware of which species are commonly associated with high mercury, sustainability problems, and fraud, you can make smarter choices. Focus on smaller, fast-reproducing fish lower on the food chain, look for certifications like the Marine Stewardship Council (MSC) label, and don't be afraid to ask your server questions about sourcing. Your health, your wallet, and the health of our oceans will benefit from your informed decisions. For more resources on making sustainable seafood choices, consider checking out the Marine Stewardship Council's website.
