Sustainable Seafood Swaps You Can Make in Your Kitchen

There are, quite literally, plenty of different fish in the sea, but when it comes to seafood, we tend to focus on a few favourites. This overconsumption of particular species leads to overfishing, with serious ramifications for wild populations. High demand for popular species like salmon and prawns also drives intensive aquaculture, which wreaks its own damage on the environment.

To better balance our interaction with our oceans and protect healthy marine ecosystems, it’s important that we choose a greater variety of seafood for our plates. This prevents overexploitation of a single stock and supports biodiversity.

When sourcing fish for your menu, think beyond what’s popular and focus instead on what will help to keep fish populations thriving for the future. The aim isn’t just to maintain stocks, but to help them recover and flourish. That starts with choosing local, under-used species from well-managed, abundant populations — fish mature enough to have already reproduced and contributed to their ecosystem. When and how the fish is caught matters, too: serving fish when it’s in season helps balance fishing pressure, while low-impact methods (such as handlines, pots, or gillnets fitted with bycatch deterrents) protect habitats and allow marine life to regenerate.  

For chefs, this represents an opportunity, more than a limitation — a challenge to embrace new ingredients and expand both creativity and skill. As Chef Massimo Falsini of Caruso’s at Rosewood Miramar Beach said in our recent interview, “It is both a culinary opportunity and a responsibility: every plate can help restore equilibrium to the ocean while surprising and delighting our guests. When we spread demand this way, we not only protect pressured species but also expand the culinary vocabulary of our guests. That, to me, is the real joy of being a chef.”

The best choices vary depending on where you are in the world, so always rely on regional experts to guide your sourcing. In the UK, use the Marine Conservation Society’s Good Fish Guide; in the US, look at the Monterey Bay Aquarium’s Seafood Watch; in Australia, GoodFish; and across Asia, the WWF Sustainable Seafood Guides — all offer clear guidance on which species, catch locations and fishing methods are the best choices in your area.  

The swaps below highlight regional examples of how chefs can make sourcing choices that support both ocean recovery and fishing livelihoods. 

UK

Information sourced from the MCS Good Fish Guide.

SWAP COD FOR CORNISH HAKE

Atlantic cod remains a favourite, but most UK stocks have been overfished for decades. While some (like those in the North Sea) show small signs of recovery, other populations remain depleted. Cod mature slowly and are sensitive to temperature and prey changes, making them slow to rebound — and any progress made can be reversed quickly if catch numbers rise too fast. In addition, bottom trawling is the main fishing method used to catch cod, and this damages seabed habitats and affects other marine life. 

A better option is Cornish hake. Once overfished, Cornish hake is now managed under strict quotas, with Cornish gillnet fisheries MSC-certified since 2015. 

SWAP DOVER SOLE FOR WILD-CAUGHT SEA BASS

Dover sole remains a classic, but not all stocks are in good condition. Many flatfish are caught by beam trawlers — a method that scrapes the seabed, destroying habitats and catching non-target species. Avoid sole caught in the English Channel, as biomass is below safe biological levels and there is no recovery plan in place.  

A great alternative is wild-caught sea bass, choosing fish caught in:

• the Bay of Biscay, or

• the North Sea, Irish Sea, English Channel, Celtic Sea, or Bristol Channel.

Both of these stocks are currently in good condition, with biomass levels above sustainable thresholds and fishing pressure below the maximum sustainable yield (FMSY). Look for sea bass caught by handlining or demersal seining, as these methods help avoid by-catch and prevent damage to the seabed.

South Africa

Information sourced from the WWF’s South African Sustainable Seafood Initiative.

SWAP KINGKLIP FOR CAPE HAKE OR HOTTENTOT BREAM 

Kingklip is a favourite on South African menus, but wild stocks have been under pressure for years, with some populations overexploited. Most kingklip are caught by trawl or longline — methods that can cause significant seabed damage and result in high levels of by-catch. 

Instead, choose Cape hake; this is one of the country’s best-managed fisheries and is caught using gear designed to reduce seabed impact and bycatch. Hottentot bream is another solid choice — a local, line-caught species found along the western and southwestern Cape. Line fishing is a selective, low-impact method, and while hottentot bream is reef-associated, stock assessments show it’s currently being harvested sustainably. 

SWAP PRAWNS FOR FARMED MUSSELS OR LINE-CAUGHT SQUID

Most prawns sold in South Africa are imported from tropical farms in Asia or the Indian Ocean, where mangrove destruction, pollution and unregulated chemical use are widespread. Even locally caught prawns are often trawl-caught, a method that damages sensitive seabed habitats. 

Farmed mussels or line-caught squid are better options. South African mussel farms in Saldanha Bay have minimal environmental impact — no feed is required, and the mussels filter the surrounding water while capturing carbon in their shells. Line-caught chokka squid from the Eastern and Western Cape is a strong local choice. Also known as Cape Hope squid, they’re caught mainly by jigging, a highly selective, low-impact method with minimal bycatch and no seabed damage. The fishery is well managed through seasonal closures and effort limits, helping protect spawning stocks while supporting coastal livelihoods. 

USA

Information sourced from Monterey Bay Aquarium Seafood Watch.

SWAP IMPORTED SCALLOPS FOR FARMED ABALONE, MUSSELS OR OYSTERS 

Scallops imported to the USA are often dredged — a destructive fishing method that tears up seafloor habitats and harms other marine life. Even within the States, dredge-caught scallops can damage benthic ecosystems if not carefully managed. 

In contrast, abalone, mussel and oyster farms from California to Maine operate in closed or semi-closed systems with no feed inputs and minimal waste. They’re among the lowest impact seafoods available and offer the same sweet, delicate flavour and versatility in both raw and cooked dishes. 

SWAP CHILEAN SEA BASS FOR BLACK COD (SABLEFISH) 

Originally known as Patagonian toothfish, Chilean sea bass has been hugely popular for years, but many populations have been overfished or illegally caught. These deep-water fish are long-lived and slow to reproduce, making them extremely vulnerable to depletion. 

Instead, opt for black cod (sablefish). Caught along the Pacific coast from California to Alaska, black cod shares a similarly rich texture but comes from well-managed fisheries. Many are certified and use longline or pot gear that minimises by-catch and habitat damage. 

Australia

Information sourced from the GoodFish Sustainable Seafood Guide.

SWAP SALMON FOR BARRAMUNDI

Salmon is one of Australia’s most popular fish — but also one of the most problematic. Almost all salmon farmed in Australia comes from open-net pens in Tasmanian waters, where pollution, disease and parasite outbreaks can spread to wild fish. Escapes and waste also affect surrounding habitats, and concerns about impacts on local ecosystems have grown in recent years. 

Barramundi is a better choice, mostly farmed in land-based tanks and ponds, with smaller volumes produced in sea cages. The majority of barramundi eaten in Australia comes from these farmed systems, rather than wild capture. Because the number of wild fish used in barramundi feed roughly equals the amount of barramundi produced, farms aren’t taking more from the ocean than they give back. Farming also generates very low wastewater discharge, and some producers fully recycle their water or ensure no additional effluent is released. There’s minimal risk of disease transfer between farmed and wild populations. 

SWAP TUNA FOR LOCAL MACKEREL OR SARDINES

Slow to reproduce and easily overfished, tuna is a vulnerable apex predator and should be treated as a rare product, not an everyday menu option. Whether it’s wild-caught albacore or yellowfin, or farmed southern bluefin, most tuna available in Australia comes with significant sustainability concerns. Much of it is imported and caught using longlines in the Pacific and Indian Oceans — methods associated with high levels of by-catch, including sharks and seabirds. While pole-and-line or troll-caught tuna are far better options, they’re still limited in availability and often imported. 

Instead, serve local mackerel or sardines. Both are fast-growing pelagic species found along Australia’s coasts, particularly in tropical and subtropical waters. Stocks are healthy, and they’re caught using targeted line or purse-seine methods with minimal impact on habitats and other species. 

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