WHICH SEAFOOD IS SAFE TO BUY & RECOMMENDED RESOURCES

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Which Seafood Is Safe to Buy & Recommended Resources reflects the opinions of seafood watch groups and experts on mercury toxicity. We look at which seafood is safest to eat and which is best avoided. We also consider vitamin A, cadmium, lead, arsenic and copper as potential toxins found in seafood.

Mercury and selenium

Dr. Nicholas Ralston, a researcher who studies the molecular mechanisms of toxicity caused by high exposures to mercury and similar agents, revealed some important studies that, if true, de-myth most Americans’ concern about eating too much ocean fish. He illuminates the fact that it is not so much the quantity of mercury we should be concerned with, but the ratio of selenium to mercury in the fish we’re eating and in our own diets. Mercury binds to selenium and is excreted from the body as a result. If there is more selenium than mercury in a fish, the mercury will be excreted.

The main “fish” to avoid are: whales, sharks, swordfish, tilefish and king mackerel. Notice tuna is not on the list. It has a higher ratio of selenium to mercury, by a lot, and is actually recommended.

The Energy and Environmental Research Center says,

Fish are … packed with nutrients: omega-3s, vitamins, high-quality protein, and minerals including selenium. It is essential for our health that we understand the real risks of avoiding fish versus the potential risk of mercury exposure from eating fish. Since ocean fish are excellent sources of selenium, they provide nutrients without repercussions from mercury exposure.

Other issues surrounding seafood safety

Radiation

The Fukushima nuclear disaster in Japan raised understandable concerns about radiation in Pacific seafood. While low levels of radiation were detected in a tuna caught off California, levels had dropped significantly between 2011 and 2013, and the exposure associated with that fish was considered very low.

As of 2026, Fukushima-related radiation is no longer considered a significant concern for fish from the broader Pacific Ocean, including Alaska, Canada, Washington, Oregon and California. Testing shows very low or undetectable Fukushima-related radionuclides in these fish.

The remaining concern is localized around Fukushima, Japan, especially in certain wild freshwater fish from rivers, lakes and reservoirs, where radioactive cesium is still occasionally detected. Fish from the immediate Fukushima coastal area also continue to be closely monitored, but commercially sold Japanese seafood must meet Japan’s radiation safety limits.

Aquaculture or farmed fish

Farm-raised seafood varies greatly depending on aquaculture practices. Conventional farmed tilapia, catfish, salmon and shrimp may be raised in crowded conditions and treated with antibiotics or pesticides, while their feed and living conditions can negatively affect the nutritional quality of the fish.

However, not all aquaculture is problematic: responsibly managed farms can provide good seafood while reducing pressure on wild populations. Look for seafood from reputable, environmentally responsible farms and meaningful third-party certifications.

Wild-caught seafood

For wild-caught seafood, the fishery matters just as much as the species.

Overfishing, bycatch — the accidental capture of other marine animals — and fishing methods that damage sensitive habitats can make an otherwise healthy fish a poor choice.

Choosing sustainably managed fisheries and being willing to eat a wider variety of less heavily harvested species helps protect wild fish populations and ocean ecosystems.

Metals and compounds other than mercury

Surprisingly, several compounds and metals found in seafood can contribute to toxicity, especially when certain varieties are eaten regularly:

1. Vitamin A — Although considered an essential nutrient for the last hundred years, research clearly shows that too much vitamin A can be toxic. Certain seafoods are particularly concentrated sources, especially fish liver and fish-liver oils. Even fish like salmon, widely considered healthy, can contribute meaningful amounts of vitamin A when eaten frequently, so overall dietary exposure is worth considering.
2. Copper — Shellfish can be particularly high in copper. Copper is considered an essential trace mineral, but it can also become toxic when exposure is excessive. If you eat a lot of shellfish and combine that with other copper-rich foods—such as dark chocolate, organ meats, nuts, seeds and certain plant foods — your total intake can add up. Consider your overall exposure rather than assuming that more copper is always beneficial.
3. Cadmium, lead and arsenic — Seafood can also contain toxic elements absorbed from its environment. Cadmium can accumulate particularly in mollusks and some crustaceans, while lead can contaminate seafood through polluted water and sediments. Cadmium accumulates in the body slowly, particularly in the kidneys and liver, while there is no known safe level of lead exposure. Arsenic is also common in marine foods, although an important distinction is that much of the arsenic in fish and shellfish is arsenobetaine, an organic form considered much less concerning than inorganic arsenic. Other organic arsenic compounds in seafood are still being studied, however, and inorganic arsenic is a recognized human toxin.

For these reasons, varying the types and sources of seafood you eat can help prevent repeatedly consuming contaminants concentrated in one particular species or harvesting area.

WHICH SEAFOOD TO BUY & RECOMMENDED RESOURCES

Here are several recommended resources if you want to determine which seafood is safe to eat:

• The Monterey Bay Aquarium Seafood Watch puts out a list, updated on their website, of the fish they recommend based on the following criteria: low levels of PCBs and mercury, those classified as Seafood Watch “Best Choice” for overall sustainability practices and the daily minimum of omega-3s.
• Seafood Watch offers up-to-date online search engines.

You can carry a pocket guide. Download guides that are state-specific from the Monterey Bay Aquarium Seafood Watch.

• Or you can utilize the latest in phone apps

A list of recommended resources to help you choose your seafood wisely include the following links:

• Seafood Watch
• Fishwatch.gov – Great general information on wild and farm-raised seafood.
• For Hawaiian seafood that’s recommended, go here.

Local fish shops

Personally, we love our local fish monger. They have two great little shops where they post their sourcing in front of each item. It’s easy for me to take their information and input it into the search engines on my phone. And, thankfully, the fish monger buys with a conscience too. I often end up with local, wild fish that are less well-known, like Oregon perch or sand dabs! It makes dinner fun and adventurous.

Although fresh salmon is delicious, I am not one to get stuck in a food rut. And this benefits local fishermen who need to have a broader net, so to speak, as well as the fish, that we need to show caution toward, not over-fishing one variety.

Vacuum packed fish

Vacuum packed “canned” fish is a new trend among consumers and a few producers, who rightfully claim that the lower temperature processing of this kind of packaging protects the nutrients in the fish. 

Frozen fish

Regarding frozen fish sold at grocery stores, again, just type the kind of fish and where it came from into the search engine provided by Seafood Watch and you will quickly learn if it’s a good choice or not.

The safest fish to eat

The least toxic fish are low in toxic heavy metals, low in vitamin A and come from waters that aren’t too cold (which makes fish pack on more fat, which holds toxins). They’re obviously fish that haven’t been exposed to radiation, and that come from less polluted/cleaner waters with lower documented contaminant burdens. That’s a tall order, and it means our list of actually healthy fish is pretty small.

But each person must decide their own level of concern. Because enjoying food and life shouldn’t go hand in hand with fear. While this article is meant to be informative, I also don’t want to prevent you from feasting with peace of mind.

With that being said, I believe the healthiest fish based on the above criteria are:

• Cod, Flounder, Haddock, Whiting/Hake, carefully sourced Sole, Plaice
• Small fish with white or pale flesh that aren’t oily — such as Sand Dabs

Final thoughts

Consider taking activated charcoal and/or zeolite every time you eat fish. These two binders grab mercury, other toxic heavy metals and microplastics. What a great protective step.

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