That salmon fillet looks pretty good sitting there on ice, right? But here’s the thing—almost 90% of the catfish coming into the U.S. arrives from Vietnam, and a lot of it contains antibiotics that are banned here. The fish at your grocery store isn’t always what it seems. Some of it might be mislabeled, some is low quality, and some just isn’t worth your money. Knowing which fish to skip can save you from a disappointing dinner and wasted cash.
Imported farmed shrimp comes with hidden problems
Shrimp is the most popular seafood in America, and it shows up everywhere from restaurant menus to freezer aisles. Most people don’t think twice about grabbing a bag of frozen shrimp for a quick weeknight stir-fry. The problem is that most shrimp sold in the U.S. comes from overseas farms, particularly in South Asia. These farms often operate in ways that create major issues with the final product reaching your plate.
The shrimp ponds in these countries get so polluted that farmers have to abandon them and build new ones somewhere else. This cycle keeps repeating, which affects the quality of what ends up in your grocery store. Instead of rolling the dice on imported shrimp, look for U.S. shrimp on the label. Key West Pinks, Rock Shrimp, and Gulf Shrimp are all solid choices that won’t leave you wondering what you’re actually eating.
Asian catfish goes by sneaky names like swai and basa
Catfish has been a Southern favorite for generations, and for good reason—it’s tasty and works great fried, baked, or grilled. American catfish from domestic farms follows good practices and delivers a reliable product. But here’s where things get tricky. There’s a related fish from Asia that can’t legally be called catfish in the U.S. because that name is reserved for domestic species only.
This Asian fish shows up under names like swai, basa, and tra. Fish coming from Vietnam or China often involves heavy chemical use during the farming process. According to experts, imported catfish is rarely inspected properly—and that includes checking for some pretty gross stuff. The simple fix? Stick with domestic farm-raised catfish. It’s responsibly produced and easy to find at most grocery stores if you read the labels carefully.
Orange roughy takes forever to recover from fishing
Orange roughy became popular in the 1980s and 1990s because of its mild taste and firm texture. Restaurant chains loved it, and home cooks discovered it was easy to prepare. But this fish has some serious drawbacks that most shoppers don’t know about. Orange roughy can live for over a hundred years and doesn’t even reach maturity until it’s between ten and twenty years old.
This extremely slow growth rate means populations can’t bounce back quickly when they’re fished too heavily. Many restaurant chains have actually stopped serving orange roughy because of these concerns. Even if you spot it labeled as responsibly harvested, experts suggest skipping it entirely. Yellow snapper or domestic catfish can give you a similar texture in your recipes without the baggage that comes with orange roughy.
Atlantic cod still hasn’t recovered from overfishing
For centuries, cod was the working person’s fish. It showed up fresh, dried, and salted on tables across New England and Atlantic Canada. Fishermen thought the supply would never run out. Then, in 1992, the population completely collapsed. The cod fishery that entire communities depended on simply vanished, and the effects are still being felt today along coastal regions.
While stocks are slowly rebuilding, Atlantic cod still isn’t where it needs to be. If fish and chips is your thing, Pacific cod makes an excellent substitute. Haddock and ling from the East Coast also work well in any recipe calling for cod. These alternatives give you that same flaky white fish experience without putting pressure on a population that’s still trying to bounce back.
Pink and keta salmon disappoint compared to other types
Salmon isn’t usually considered a cheap fish, but two varieties often show up at bargain prices in the freezer section. Pink salmon and keta salmon—sometimes called chum or dog salmon—cost less for a reason. The name “dog salmon” actually comes from its traditional use as sled dog food, which tells you something about how highly it was regarded for human meals.
These fish are leaner and have less flavor than other salmon species like sockeye or coho. They tend to come out dry and overcooked even when you follow recipes carefully. While they’re not bad fish, they’re pretty disappointing as salmon goes. Spending a few extra dollars on a different variety will give you a much better dinner. Look for wild-caught sockeye or coho for that rich salmon taste most people expect.
Vague labels like “Atlantic salmon” should raise red flags
Ever notice how some fish at the supermarket has super specific labels while other packages just say something generic? That vagueness is actually a warning sign. Specialty fishmongers know exactly where their fish came from, when it was caught, and how it was handled. Supermarket staff often can’t tell you much beyond what’s printed on the label.
When you see labels that only say “Atlantic Salmon” without any other details, that’s a sign to be cautious. Good products will tell you the country of origin and whether it was wild-caught or farmed. If that information isn’t available, consider steelhead trout instead. It has a similar rich taste and buttery texture but often comes with clearer labeling. Plus, it’s usually cheaper than salmon anyway.
Suspiciously cheap white tuna might be escolar
Finding a great deal on fish feels like winning the grocery store lottery. But when something seems too good to be true, it usually is. Experts warn that unusually cheap seafood is often mislabeled or hasn’t been handled properly. One common example involves fish labeled as white tuna at rock-bottom prices.
In the United States, only albacore can legally be marketed as white tuna. If you’re seeing it at a price that seems way too low, chances are good you’re actually looking at escolar instead. While escolar is fine on its own, it’s not tuna. If tuna is what you want but the price or quality looks sketchy, try mackerel instead. It has firm, oily flesh and works great with bold seasonings like capers, tomatoes, and curry.
Frozen breaded fish sticks contain mystery ingredients
Fish sticks hold a special place in many people’s hearts from childhood. They were easy, they were fast, and they got kids to eat seafood without complaining. But let’s be honest—as adults, most of us can admit they’re not exactly quality food. The nostalgia is real, but so is the list of what actually goes into those little breaded rectangles.
Experts note that fish sticks are processed and can include bits and pieces from multiple fish species all minced together. Some brands do offer versions made from a single species like cod or pollock, which is better. But if you have an extra fifteen minutes, making your own fish sticks from actual fish fillets is surprisingly easy and tastes way better. Cod, pollock, or haddock all work great.
Fish with splitting flesh has been sitting too long
Fresh fish can be amazing, but just because something is labeled fresh doesn’t mean it’s good. Once a fish leaves the water, it starts to decline. In the refrigerator, fresh fish only stays at peak quality for a day or two. Grocery stores don’t always move through inventory fast enough, which means that “fresh” fillet might have been sitting around longer than you’d want.
Fortunately, fish gives off clear signals when it’s past its prime. Tuna steaks should be a deep red—if they look brown or gray, walk away. For other fillets, check if the meat looks like it’s separating or splitting apart. That’s a sign it’s been there too long. Fish should never look dry or dull, and it definitely shouldn’t have a strong smell. When the fresh options look questionable, flash-frozen fish is often a better bet since it’s frozen at sea when it’s actually fresh.
Shopping for fish at the supermarket doesn’t have to feel like a guessing game. The key is knowing which varieties to skip and what to grab instead. Check labels for specific information about where the fish came from. Look at the actual product for signs of freshness like firm flesh and bright color. When in doubt, flash-frozen options can be just as good as fresh, sometimes even better. A little knowledge goes a long way toward getting a great dinner on your plate.
