🐟 8 Types of Fish to Avoid in Your Diet

 🌊 Did you know that some fish, though popular on our plates, pose a hidden danger to our health and the environment? Between chemical contamination, overfishing, and low nutritional value, it’s time to get to the bottom of things. Here are the species to avoid—and their best alternatives.

⚠️ Pangasius: The False Economic Deal
Very popular in the frozen food aisle, pangasius (or panga) comes from intensive Vietnamese farms. These farms use antibiotics and chemicals to limit disease, leaving toxic residues in the fish’s flesh. Low in omega-3 fatty acids and quality protein, it offers little nutritional value and poses a high environmental risk .

⚠️ Bluefin tuna: a species in peril.
A symbol of Japanese cuisine, bluefin tuna is now threatened with extinction . A victim of devastating industrial fishing, it is among the critically endangered species . To protect the oceans, opt instead for albacore or yellowfin tuna , sourced from certified sustainable fisheries .

⚠️ Tilapia: A Misleading Alternative
Often touted as a “light and healthy” fish, tilapia suffers from mass production in overcrowded, artificially fed tanks. The result: flesh low in nutrients, an imbalance between omega-6 and omega-3 fatty acids, and an increased risk of inflammation. It is therefore far from being a healthy choice.

⚠️ European eel: ecological and health hazard.
The eel is a species in dramatic decline , a victim of overfishing and pollution. Its flesh accumulates heavy metals and PCBs , persistent toxic substances. Consuming it endangers both biodiversity and your health .

⚠️ King mackerel: too much mercury.
King mackerel , larger than Atlantic mackerel, contains high levels of mercury , a dangerous neurotoxin , especially for pregnant women and children . Opt for smaller mackerel, which are naturally less contaminated.

⚠️ Factory-farmed salmon: an underestimated risk.
Behind its healthy image, conventionally farmed salmon hides a disturbing reality: excessive stocking density, antibiotic use , and artificial feeding. Its flesh can contain up to 16 times more contaminants than wild salmon. Organic or wild salmon remains the best option.

⚠️ Swordfish: a toxic predator.
As a top predator in the marine food chain, swordfish accumulates large amounts of mercury and other pollutants. Regular consumption poses neurological risks, particularly for pregnant women and children.

⚠️ Ray: a fragile species. Often
overfished , rays reproduce slowly and their populations are collapsing. Some species are already classified as endangered. To preserve ecosystems, it is best to exclude them from your diet.

💚 4 Fish to Choose for Your Health and the Planet
🐠 Sardines : rich in omega-3, low in contamination, and very affordable.
🐟 Atlantic mackerel : a source of essential fatty acids, low in heavy metals.
🐡 Wild salmon : nutritious, rich in omega-3, and low in pollutants.
🐙 Herring : a perfect balance of protein, vitamin D, and protective fatty acids.

🌱 Choosing your fish wisely: the right habits ✔️ Opt for smaller
species , which are less contaminated with mercury. ✔️ Choose fish rich in omega-3 fatty acids and sourced from less industrialized areas . ✔️ Look for sustainable labels : MSC, ASC, or Organic.

🌊 In short: the ocean offers the best… and the worst.
Adopting a responsible seafood diet means preserving your health while respecting nature. Avoid large predators, favor small oily fish, and vary your sources.
🐚 A small change on your plate can have a big impact on the future of our oceans .