Ordering the “healthy” fish dish could be the quietest mistake on your plate. Some popular seafood choices may contain higher mercury levels or come from fisheries facing environmental concerns. Swordfish, orange roughy, certain tuna, and Chilean sea bass are often considered premium choices, but their reputation does not always match their health or sustainability profile.

Large, long-lived fish are more likely to accumulate mercury because they eat smaller fish over many years. That does not mean eating them once is dangerous, but choosing them regularly may increase your exposure. As the original article puts it, “making them your default ‘healthy’ pick, week after week, may not serve your body—or the oceans—well.”

The good news is that you do not need to stop eating seafood. Smaller fish and responsibly sourced options can provide plenty of protein and beneficial omega-3 fats while reducing some of the concerns linked to mercury and overfishing. Sardines, anchovies, mussels, Pacific cod, wild Alaskan salmon, and responsibly farmed trout or shrimp can all be smart alternatives.

When ordering seafood, a few simple questions can make a difference. Ask where the fish comes from, whether it is wild or farmed, and whether it meets a recognized sustainability standard. “A few calm questions can turn a risky guess into a confident, genuinely healthy choice.”

The next time you see an expensive fish on a restaurant menu, do not assume that higher price automatically means healthier. Choosing seafood carefully can help protect both your health and the oceans while still allowing you to enjoy a delicious meal.