Top 10 Sustainable Seafood Choices for Healthier Oceans

The choices we make on our dinner plates can have a ripple effect far beyond the kitchen. With overfishing threatening marine ecosystems and climate change disrupting oceanic balance, it has become more important than ever to be conscious of what we consume—especially when it comes to seafood. Choosing sustainable seafood isn’t just about eating better; it’s about protecting the health of our oceans for generations to come.

Sustainable seafood refers to fish and shellfish that are caught or farmed in ways that support long-term ecological balance. This means the methods used to harvest them do not harm marine life, destroy habitats, or lead to overexploitation. By choosing the right seafood options, we contribute to healthier oceans while still enjoying the nutritional benefits of marine-based proteins.

At Friend of the Sea, our mission is to guide and empower consumers to make responsible seafood choices. In this article, we’ll explore ten of the top sustainable seafood options that are good for your health and even better for the planet.

Let’s dive into the list and discover how simple choices can make a big difference.

1. Pacific Sardines

Pacific sardines are small but mighty—rich in omega-3 fatty acids, vitamin B12, and protein. What makes them an excellent sustainable seafood choice is their rapid reproduction rate and the fact that they’re typically caught using purse seines, a method that results in very little bycatch or habitat damage.

Sardines feed low on the food chain, which means less environmental impact in terms of feed and water usage compared to larger predatory fish. Additionally, they’re often abundant in the wild, particularly along the U.S. West Coast, making them a replenishable resource when managed properly.

Grill them whole with lemon and herbs or toss them on a salad for a healthy and sustainable meal.

2. Mussels

Mussels are one of the most sustainable animal proteins you can eat. They require no feed, no antibiotics, and even help clean the water they grow in by filtering out excess nutrients.

Most mussels are farmed on ropes suspended in the ocean, a method that doesn’t harm the seafloor or surrounding wildlife. These bivalves are high in protein, omega-3s, and essential minerals like iron and zinc.

Their farming practices are low-impact and, in many cases, beneficial for the environment. That’s a win for both seafood lovers and the oceans.

3. Arctic Char

Often compared in flavor and texture to salmon, Arctic char is farmed in closed containment systems that prevent waste and disease from spreading into the wild. These systems are designed to be eco-friendly and reduce pollution, making Arctic char a top pick for responsible seafood enthusiasts.

It’s a rich source of heart-healthy fats and is versatile in recipes—from seared fillets to sushi. When shopping, look for Arctic char certified by reputable sustainability labels such as Friend of the Sea.

4. Alaskan Salmon (Wild-Caught)

Wild-caught Alaskan salmon is sustainably managed under strict regulations to prevent overfishing and ensure healthy population levels. The fisheries in Alaska use techniques like gillnetting and trolling that have minimal impact on marine habitats.

In addition to its environmental benefits, wild Alaskan salmon is packed with protein, omega-3 fatty acids, and antioxidants like astaxanthin, which supports eye and skin health.

When purchasing salmon, opt for Alaskan varieties over farmed ones unless the farmed source is verified as sustainable.

5. Atlantic Mackerel

Atlantic mackerel is a fast-growing species with strong population numbers, making it a sound choice for sustainability. These fish are usually harvested using methods like purse seining that result in minimal bycatch.

Mackerel is also one of the most affordable sources of omega-3s, making it a practical option for eco-conscious households. Its rich, flavorful meat holds up well when grilled, smoked, or baked.

6. Rainbow Trout (Farmed)

Farmed rainbow trout, especially from U.S. freshwater sources, is considered a sustainable seafood due to environmentally responsible aquaculture practices. Most farms recycle water, use vegetarian feed, and are subject to strict waste management policies.

Rainbow trout is mild, flaky, and rich in protein and nutrients. Look for certifications from Friend of the Sea or other reputable eco-labels to ensure your trout is sourced responsibly.

7. Farmed Oysters

Like mussels, oysters are filter feeders, meaning they naturally improve water quality by removing excess algae and nitrogen. Farmed oysters have little to no environmental impact and do not require feed or antibiotics.

They are an excellent source of zinc, selenium, and vitamin B12. And because they're often grown in cages or bags that float in coastal waters, their farming process does not disturb the ocean floor.

8. U.S. Scallops (Diver-Caught or Farmed)

Scallops can be a sustainable choice when harvested using low-impact methods like diver-caught or aquaculture. Diver-caught scallops are hand-harvested by divers, which means no damage to the ocean floor and zero bycatch.

These sweet, tender shellfish are not only delicious but also a responsible seafood option when sourced from well-managed fisheries in the U.S.

9. Barramundi (Farmed)

Barramundi, also known as Asian sea bass, is a firm white fish that's gaining popularity for its buttery flavor and low environmental impact. When farmed in closed systems or recirculating aquaculture setups, barramundi requires less feed than other fish and emits minimal waste.

It’s a great source of lean protein and is often recommended as a sustainable alternative to overfished species like grouper or snapper.

10. Albacore Tuna (Troll or Pole-Caught, U.S. or Canadian Pacific)

Tuna often gets a bad rap due to overfishing and high bycatch rates. However, albacore tuna caught using troll or pole-and-line methods in the U.S. or Canadian Pacific is a different story. These methods are highly selective and significantly reduce bycatch of other marine species.

Look for labels that specify the catch method and location to ensure you’re making a responsible choice. Albacore tuna is rich in omega-3s and perfect for grilling, salads, or sandwiches.

Making a Difference with Every Meal

Every seafood decision we make sends a message to fisheries, markets, and policymakers. By choosing sustainable seafood, you support responsible practices that safeguard marine ecosystems and preserve biodiversity.

Want to learn more about how your seafood choices impact the ocean? Visit Friend of the Sea to explore our certification programs, educational resources, and updated seafood guides. Let’s work together toward a healthier planet—one delicious bite at a time.