Overfishing is one of the most urgent threats facing our oceans today. Every year, millions of tons of seafood are pulled from the sea—often faster than populations can naturally replenish. This not only disrupts marine ecosystems but also jeopardizes food security for millions of people. The good news? As consumers, we have the power to make a difference by choosing sustainable seafood that supports healthy fish populations and thriving oceans.

Sustainable seafood refers to fish and shellfish that are caught or farmed using methods that protect the environment, maintain species populations, and support the well-being of fishing communities. By understanding which species are overfished—and how to avoid them—we can become part of the solution, not the problem.

This guide will help you navigate the seafood aisle or your favorite restaurant menu with confidence and purpose.

Why Overfishing Matters

Overfishing occurs when more fish are caught than the population can replace through natural reproduction. This leads to the depletion of species, habitat destruction, and imbalances in marine food chains. It also threatens the livelihoods of communities that depend on fishing as a way of life.

Popular species like Atlantic cod, bluefin tuna, and Chilean sea bass have suffered dramatic declines due to unsustainable fishing practices. And when these keystone species disappear, the entire marine ecosystem feels the ripple effects.

Avoiding overfished species is one of the simplest and most effective ways we can support marine conservation and ensure seafood remains available for future generations.

1. Know the Species to Avoid

While regional statuses can vary, several species are globally recognized as being overfished or at risk. These include:

• Atlantic Bluefin Tuna

• Orange Roughy

• Chilean Sea Bass (Patagonian Toothfish)

• Atlantic Cod

• Sharks and Rays

• European Eel

Many of these species have long lifespans and slow reproduction rates, making them especially vulnerable to overfishing. Avoiding these on menus and in markets sends a clear message to suppliers and restaurants: sustainability matters.

2. Choose Sustainable Alternatives

Instead of opting for overfished species, consider switching to more abundant or responsibly farmed options. Here are a few sustainable swaps:

These alternatives offer similar flavors and nutritional benefits but come from sources that support marine health and sustainability.

3. Look for Trusted Certifications

One of the easiest ways to ensure you're buying sustainable seafood is to look for credible certification labels. Organizations like Friend of the Sea, the Marine Stewardship Council (MSC), and the Aquaculture Stewardship Council (ASC) evaluate seafood products based on strict sustainability standards.

The Friend of the Sea label, for example, guarantees that seafood has been harvested with respect for marine ecosystems, without harming endangered species or sensitive habitats.

Before purchasing seafood, check packaging or ask retailers and restaurants if their products are certified by any of these programs.

4. Support Local and Seasonal Options

Buying local and seasonal seafood reduces the  environmental impact of transportation and refrigeration. Local fisheries often follow stricter environmental regulations and are more transparent about their practices.

For example, U.S.-caught Pacific sardines, Alaskan salmon, and farmed shellfish like mussels and oysters are often sustainable and easy to trace. Eating with the seasons also helps maintain natural population cycles and promotes biodiversity.

5. Ask the Right Questions

When dining out or shopping, don’t hesitate to ask:

• What species is this fish?

• Where and how was it caught or farmed?

• Is it certified sustainable?

Informed questions encourage transparency and signal to businesses that sustainability influences your choices. Restaurants and markets that care about responsible sourcing will be happy to provide information.

6. Be Cautious with Farmed Seafood

Not all farmed seafood is created equal. While aquaculture can relieve pressure on wild stocks, some practices contribute to pollution, habitat destruction, and disease spread.

Opt for species like farmed mussels, oysters, Arctic char, and U.S. farmed rainbow trout—known for low-impact farming methods. Always check for certifications and avoid products from regions with poor aquaculture standards.

7. Stay Informed with Seafood Guides

Reputable organizations regularly update seafood guides based on the latest scientific data. Friend of the Sea offers consumer resources, including seafood rankings and responsible eating tips. Other helpful guides include:

• Seafood Watch by Monterey Bay Aquarium

• Ocean Wise

• Marine Conservation Society’s Good Fish Guide

Bookmark a guide or download a mobile app to help you make informed choices on the go.

8. Reduce Waste and Eat More Whole Fish

Reducing waste also plays a role in supporting sustainability. Try buying whole fish and using every part—from fillets to bones for stock. You’ll reduce food waste and gain a deeper appreciation for the fish itself.

Eating a wider variety of species also helps reduce pressure on commonly consumed fish. Lesser-known options like mackerel, anchovies, and smelt are often more sustainable and just as delicious.

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Conclusion: Your Choices Matter

Avoiding overfished species isn’t about restriction—it’s about responsibility. Each seafood purchase you make is a vote for the kind of oceans you want to see in the future. By choosing sustainable seafood, asking questions, and supporting trusted certifications like Friend of the Sea, you become part of a global movement toward ocean conservation.

Together, we can ensure that seafood remains a vibrant, delicious, and healthy part of our diets—without compromising the planet that provides it.

Explore more about sustainable seafood and how you can make a difference at Friend of the Sea.