5 Fish Chefs Warn You To Avoid And 5 To Enjoy

Not all fish on a menu is created equal. While some are safe, delicious, and responsibly sourced, others raise red flags for chefs who know the inside story. Concerns about mercury levels, overfishing, farming practices, and taste all play a role in which choices are cut. To help you order with confidence, chefs highlight five types of fish you should think twice about and five others that deliver both flavor and quality without the hidden downsides.

1. Tilapia

Tilapia is often marketed as a healthy, budget-friendly fish, but chefs warn that it’s not always the best choice. Much of the tilapia available comes from large-scale farms where fish are kept in crowded conditions. These environments can lead to the use of poor feed and questionable farming practices. While it’s mild in flavor, it can lack the richness that seafood lovers expect. Chefs point out that better-tasting, more responsibly raised fish are available at similar prices.

2. King Mackerel

Chefs caution against king mackerel because of its high mercury levels, which can pose health risks, especially for children and pregnant women. While mackerel as a category offers flavorful options, this particular variety is best skipped. The texture and taste are strong, but the potential health drawbacks outweigh the culinary appeal. Safer alternatives like Atlantic mackerel or sardines provide similar bold flavors without the same mercury concerns, making them a smarter pick.

3. Orange Roughy

Orange roughy might sound exotic and appealing, but it’s a fish many chefs avoid serving. The species is extremely long-lived, which means it takes decades to mature. Overfishing has made it one of the least sustainable options on the market. On top of that, it tends to accumulate mercury over its lifespan, making it a double concern for both health and sustainability. Chefs suggest diners pass on this one and choose other white fish that are more responsibly sourced.

4. Imported Catfish

Domestic catfish can be a fine choice, but chefs warn that imported varieties are often raised in less regulated conditions. In some cases, antibiotics or additives are used to boost production. These practices can affect not only the flavor but also the safety of the fish. While catfish is usually mild and adaptable to many recipes, imported versions can be inconsistent in quality. Chefs recommend choosing U.S.-farmed catfish instead, where standards are higher and the product is cleaner.

5. Bluefin Tuna

Bluefin tuna is prized for sushi and high-end dishes, but many chefs avoid it due to serious sustainability issues. The species has been heavily overfished, and populations are struggling to recover. While its rich, buttery flavor is hard to deny, chefs argue that diners can find excellent alternatives like albacore or skipjack tuna that don’t come with the same environmental baggage. For those who care about the future of seafood, skipping bluefin is a responsible choice.

5 Fish Chefs Recommend Enjoying

Some fish go beyond being simple protein and turn into unforgettable dining experiences when cooked right. From rich, buttery fillets that melt on the tongue to lean, flaky options that shine with bold seasoning, certain varieties consistently earn a chef’s praise. These are the fish that balance flavor, texture, and versatility, making them favorites for both home cooks and fine dining kitchens. Here are five that chefs say are always worth ordering or preparing.

1. Wild Alaskan Salmon

Wild Alaskan salmon is a favorite among chefs for both taste and sustainability. The fisheries are well-managed, and the fish itself is packed with nutrients like omega-3s. Its flavor is clean, rich, and versatile, making it perfect for grilling, baking, or enjoying raw in sushi. Unlike farmed salmon, wild Alaskan salmon has fewer issues with contaminants and better texture. Chefs consistently praise it as one of the best all-around choices for health and flavor on the plate.

2. Atlantic Mackerel

Atlantic mackerel is a chef-approved choice that combines bold flavor with strong sustainability credentials. It’s lower in mercury compared to king mackerel and delivers a satisfying richness that stands up well in many recipes. The fish is abundant and responsibly fished, making it an eco-friendly pick. Chefs like to prepare it grilled, smoked, or pan-seared, where its natural oils bring out a depth of taste. It’s an excellent option for diners looking to expand beyond basic seafood.

3. Rainbow Trout

Rainbow trout is a mild yet flavorful fish that chefs often recommend for everyday meals. Much of it is farmed responsibly in freshwater systems with clean practices that avoid the problems linked to other farmed fish. Its delicate texture and subtle flavor make it approachable for those who don’t like overly “fishy” tastes. Chefs note that it’s versatile enough for pan-frying, baking, or even stuffing with herbs. It’s a reliable choice for both health and sustainability.

4. . Pacific Sardines

Sardines may not sound glamorous, but chefs champion them for both nutrition and sustainability. They’re small, fast-growing fish, which keeps mercury levels low and makes them a renewable resource. Packed with calcium and omega-3s, sardines are a nutrient powerhouse. They can be grilled fresh, tossed on salads, or enjoyed canned, where the flavor holds up beautifully. Chefs argue that sardines are one of the most underrated options on the menu, offering both bold taste and peace of mind.

5. Arctic Char

Arctic char is a relative of salmon and trout, combining the best qualities of both. Chefs recommend it for its buttery texture, rich flavor, and versatility. It’s often farmed in colder regions under controlled conditions that prioritize environmental care, making it a more sustainable option than many other farmed fish. Arctic char cooks beautifully whether grilled, baked, or pan-seared, and its taste appeals to both seafood enthusiasts and cautious eaters. Chefs view it as a reliable, high-quality choice.