Good Fish Guide
Your guide to sustainable seafood
You can play a key role in securing the future of our seas and marine wildlife by making more environmentally responsible choices when buying seafood.
Our seas face a wide range of threats. Climate change, pollution, habitat and biodiversity loss are all impacting our seas; plus 90% of global fish stocks are either fully or over-exploited. All these factors combined mean that urgent action is needed to restore the health of our seas. Fish farming (aquaculture) is rapidly expanding to meet increasing demand for seafood, but if this is done badly it can also damage the environment and exacerbate these other problems.
Use the Good Fish Guide to find out which fish are the most sustainable (Green rated), and which are the least sustainable (Red rated). Make the right choice and reduce your impact – every purchase matters! Find out more about our seafood work, including how we develop our seafood ratings, plus sustainable seafood recipes and more.
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Sole, Dover sole, Common sole
Solea solea
This flatfish is eaten fresh, whole and cooked, usually grilled. It has delicate texture and is subtle in flavour and is very popular in France because of its taste. Species favoured by the French because of its superb flavour. Dover sole
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were named after the fishing port that landed the most sole in the 19th century. Slip sole or 'tongue' is used to describe a small Dover sole less than 340g.
The best choices for Dover or common sole are from the North, Celtic and Irish Sea, western English Channel and southwest of Ireland. Dover sole from the Hastings Fleet trammel net, gill net and otter trawl fisheries in the eastern English Channel and the Cooperative Fishery Organisation (CVO) North Sea plaice and sole fishery are certified by the Marine Stewardship Council (MSC) as environmentally responsible or sustainable fisheries. Avoid eating immature sole (less than 30cm) and fresh (not previously frozen) fish caught during the breeding season (April-June).
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Capture method — Beam trawl
Capture area — North East Atlantic (FAO 27)
Stock area — North Sea
Stock detail —
IV
Certification —
Marine Stewardship Council (MSC)
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Capture method — Gill or fixed net
Capture area — North East Atlantic (FAO 27)
Stock area — North Sea
Stock detail —
IV
Certification —
Marine Stewardship Council (MSC)
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Capture method — Demersal otter trawl
Capture area — North East Atlantic (FAO 27)
Stock area — Celtic Sea South, southwest of Ireland
Stock detail —
VIIh-k
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Capture method — Demersal otter trawl
Capture area — North East Atlantic (FAO 27)
Stock area — Western Channel
Stock detail —
VIIe
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Capture method — Beam trawl
Capture area — North East Atlantic (FAO 27)
Stock area — Western Channel
Stock detail —
VIIe
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Capture method — Gill or fixed net
Capture area — North East Atlantic (FAO 27)
Stock area — Western Channel
Stock detail —
VIIe
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Capture method — Demersal otter trawl
Capture area — North East Atlantic (FAO 27)
Stock area — Cornwall (South coast)
Stock detail —
VIIe
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Capture method — Beam trawl
Capture area — North East Atlantic (FAO 27)
Stock area — Cornwall (South coast)
Stock detail —
VIIe
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Capture method — Gill or fixed net
Capture area — North East Atlantic (FAO 27)
Stock area — Cornwall (South coast)
Stock detail —
VIIe
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Sole, Lemon
Microstomus kitt
Best dusted in flour, fried in butter and eaten on the bone. Lemon sole is also sold filleted and chilled or frozen in breadcrumbs. Doesn't deserve to be made into goujons and doesn't taste of lemon! Belongs to the same family as halibut
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and plaice.
The fishery for Lemon sole is generally unmanaged in EU waters and there is no minimum landing size (MLS) for the species. An exception to this is in Cornish waters where a MLS of 25cm is enforced by local byelaw. There is no formal assessment of the North Sea stock but analysis of survey data suggests that fishing mortality is below and stock size above sustainable reference points. Choose seine caught fish where possible, as this method of capture causes less damage to the seabed and is the best choice for lemon sole from the North Sea. Avoid eating immature fish (below 25cm) and during its breeding period, April-August.
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Capture method — Seine net
Capture area — North East Atlantic (FAO 27)
Stock area — North Sea, Skagerrak and Kattegat, Eastern English Channel
Stock detail —
IV and IIIa, VIId
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Sprat, whitebait
Sprattus sprattus
The term whitebait is used widely throughout the world, referring to small, usually marine, fishes. It has been reported that whitebait available in the UK is made up mostly of young sprats from the Baltic Sea, but depending on the source,
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these may be mixed with the young of shad, herrings, sticklebacks, gobies and shrimps. It is often difficult to identify different species when they are so small, meaning that in some fisheries the monitoring and reporting of the actual catch may be skewed. Harvesting fish when they are small and before they have matured means they have not contributed to the growth of the population; therefore significant harvesting of juveniles of any stock can have a disproportionately large impact on the health of the population. Small fish are also important prey for other fish, marine mammals and bird species.
Sprat is used for both human consumption and for industrial or reduction purposes, i.e. the production of fish meal. Sprat are a highly resilient species and small artisanal inshore fisheries for human consumption are unlikely to impact significantly on wider stocks. However, sprat are under pressure from industrial fisheries, with high removals, current uncertainty in status and unclear management in some areas. Without proper stock assessment and management, fisheries will likely be much less sustainable.
Mature sprat is a more sustainable alternative to whitebait, which is often a mixture of juvenile fish such as herring, sprat and sandeel. The majority of the North Sea stock is made up of adult or mature fish.
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Capture method — Pelagic trawl
Capture area — North East Atlantic (FAO 27)
Stock area — Baltic Sea
Stock detail —
Subdivisions 22-32
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Squid, Japanese flying
Todarodes pacificus
Squid (often found on menus using the Italian word 'calamari') can be stuffed whole, cut into pieces or rings, which are often deep fried, pickled, as jerky called sakiika, salted or fermented (shiokara). Squid flesh is also produced to
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create raw (sashimi) or processed to create dried (surume), cooked (sakiika) or frozen or canned. The Chinese Common squid are a high value species, sold fresh, frozen, dried or processed into hoods and rings or sashimi for the Japanese sushi market. Squid has quite a bland taste so needs other flavourings to perk it up.
Squid is a mollusc related to octopus and cuttlefish. Characterised by a large, fleshy body (mantle), there are more than 300 different types of squid around the world but the most common species eaten in the UK are the European and the Atlantic squid.
Squid plays an important role in oceanic and coastal food webs and is removed from the sea before it has spawned (females die after spawning, though males may live to breed for a second year). Squid is also an important bait species for catching species such as tuna.
Squid fisheries around the world exhibit considerable variations in annual catch, mainly as a result of large fluctuations in annual abundance that appear to be environmentally driven. Fluctuating abundance together with their rapid growth and short life cycle means precise stock information is not available. Squid plays an important role in oceanic and coastal food webs and, without appropriate management, deliberately targeted industrial-scale fisheries have the capacity to remove significant quantities from the sea before they have spawned (it dies after spawning). Fisheries in UK waters tend to be small, seasonal, non-targeted and squid (Loligo forbesi and Loligo vulgaris) is generally taken as bycatch in trawl fisheries for nephrops and other demersal whitefish species. Check which area the squid is from as it may have been caught in an area where whitefish such as cod or whiting are unsustainably fished. A more selective method of fishing for squid is by jigging. An example of such a fishery in the UK is the Sennan Cove squid fishery in Cornwall, where fishermen go out in small punts and fish for squid using jigs, a method of fishing similar to that of hand lining.
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Capture method — Jig
Capture area — Northwest Pacific (FAO 61)
Stock area — Japan
Stock detail —
East China Sea, Yellow Sea, Bo Hai Sea, Korea Bay
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Sturgeon (Farmed)
Acipenser, Huso spp.
Sturgeon is the common name used for some 26 species of fish in the family Acipenseridae, one of the oldest families of bony fish in existence, all found in the northern hemisphere. Sometimes Sturgeon is used more exclusively to refer to
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species in the two best-known genera, Acipenser and Huso. Sturgeon are distinctive for their elongated bodies, lack of scales and rows of bony plates including covering the head. All sturgeon are slow-growing & late-maturing. They are among the world's most valuable wildlife resources. Main marketed products are meat and caviar (roe or eggs). Since 1998, international trade in all species of sturgeons has been regulated under CITES owing to concerns over the impact of unsustainable harvesting of and illegal trade in sturgeon populations in the wild. Farmed caviar is now widely available as are caviar substitutes such as lumpfish and salmon roe. There is also a vegetarian alternative available made from seaweed. Although It is unlikely that you will find sturgeon meat for sale in the UK, you will most likely find farmed caviar available.
Sturgeons the world over are now greatly depleted in number and many of the 27 species - prized for their flesh and eggs (caviar) - are in rapid decline. They are vulnerable to over-exploitation because they are generally long-lived and slow to mature, and depend on large rivers to spawn. In particular, species native to the Caspian Sea and rivers feeding it have suffered sturgeon habitat loss, destruction of breeding grounds, pollution and mismanaged fisheries. The value of wild sturgeon caviar is so high that there is a substantial illegal fishery for sturgeon that is completely unregulated. Avoid eating wild sturgeon. Due to the lucrative market and demand for caviar, sturgeon aquaculture developed. As wild sturgeon are so depleted, farmed caviar is a better choice. With sturgeon farming there is no dependence on wild fish fror broodstock as all fish are bred in hatcheries. Most sturgeon farming in Europe takes place in France.
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Production country — Europe and USA
Production method — Closed system
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Swordfish
Xiphias gladius
A magnificent solitary predator, extremely fast swimming with a fearsome-looking, pointed sword-like bill for stunning its prey. It can gather speed up to 50mph and can reach up to 4.5m in length! Like sharks, swordfish are at the top of
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the food-chain and play an important role in the marine ecosystem.
A number of swordfish fisheries in the Atlantic and Southwest Pacific have been certified as well managed and sustainable by the Marine Stewardship Council (MSC), so make sure to look for any products that carry their blue ecolabel. A very valuable commercial species, swordfish has been heavily exploited throughout its range and previously overfished, remaining heavily so in the Mediterranean. Improvements to management in other fisheries has recovered populations; with the North Atlantic, Southeast Pacific, Western North Pacific, and Indian Oceans all having fairly healthy fisheries. The primary method of capture though, longlining, continues to impact on vulnerable species such as seabirds, turtles and sharks. Whilst there are measures in use to reduce these impacts, more needs to be done to ensure they are effective and that impacts to these species are minimised.
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Capture method — Longline
Capture area — North West & Central West Atlantic (FAO 21, 31)
Stock area — North West & Central West Atlantic
Stock detail —
Canadian and US certified fleets
Certification —
Marine Stewardship Council (MSC)
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Capture method — Longline
Capture area — South West Pacific (FAO 71,77,81)
Stock area — South West Pacific
Stock detail —
Certified fleets only
Certification —
Marine Stewardship Council (MSC)
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Tilapia
Oreochromis niloticus niloticus
Tilapia is a low calorie, low carb and low sodium protein although it has got quite a high fat content. Its plain, rather muddy flavour allows it to take on other flavours and it can be cooked with a variety of herbs and spices. It can
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be used to replace cod. A vegetarian, farmed freshwater fish, of variable colour and size. It doesn't depend on wild fish to be caught to feed it and is becoming widely available in the UK as a sustainable choice. Tilapia is a generic name used to describe groups of fish called Cichlids that are native to Africa.
Tilapia are omnivores, and as such have a low requirement for fishmeal and fish-oil in their diets, making them net producers of fish protein and therefore a valuable aquaculture species. When buying farmed tilapia the best choices are fish farmed to ASC standards or fish farmed in closed systems. Both production methods reduce the negative environmental impacts (e.g. discharges, escapes, transfer of disease and parasites, habitat damage and water pollution or degradation) associated with other culture systems such as open net pen or pond systems.
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Production country — Global
Production method — Closed recirculation system (RAS) monoculture
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Production country — Global
Production method — All
Certification —
ASC
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Production country — Zimbabwe
Production method — Open net pen
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Trout, Rainbow
Oncorhynchus mykiss
Brown or sea and rainbow trout can be steamed or baked, whole or filleted, and is really tasty when cooked in the microwave. Also popular smoked. Not strongly flavoured but its low in fat - a third of the fat of salmon at just 135kcals per
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100g and its rich in Omega 3! Brown or sea trout may be caught in the wild, but most on sale are farmed. It's a pretty close relative to the salmon. Sea trout has a number of regional names around the UK including sewin, finnock, peal, mort and white trout. Most trout on sale however, are rainbow trout which is the most popular farmed species of trout, with most production taking place in freshwater. Also a member of the salmonid family, rainbow trout is a non-indigenous species and was introduced to Europe from the USA. Rainbow trout farming was introduced into the UK in the 1950's, and now there are over 300 trout farms. There are very few self-sustaining or breeding populations in Europe. Supplies are maintained chiefly through farmed fish.
Rainbow trout is the predominant farmed trout species as brown trout is mainly produced for restocking purposes however some is available for the table. Wild sea trout populations are threatened in some areas. Only eat wild line-caught sea trout from well-managed fisheries, such as a rod & line fisheries. Avoid eating fresh sea trout caught during the breeding or spawning season from November to March inclusive. Buying organic farmed trout is the best choice as fish stocking densities are generally lower in comparison to non-organic farms, feed is sourced sustainably and fish welfare is higher. Rainbow trout is widely farmed in UK, mainly in freshwater. Farming takes place mainly in ponds, tanks or raceways with water being supplied from an adjacent river. Location of farms is determined by the proximity of a clean river to provide water. Trout are carnivorous fish whose feed relies on wild fisheries. Buying organic farmed trout is the best choice to make as fish stocking densities are generally lower in comparison to non-organic farms, feed is sourced sustainably and welfare of a high standard.
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Production country — Europe
Production method — Open system (pond and raceway)
Certification —
Organic
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Production country — UK
Production method — Freshwater pond without recirculation
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Tuna, albacore
Thunnus alalunga
Albacore are found throughout the world's temperate, sub-tropical and tropical oceans. They are a large species of tuna and grow more slowly than skipjack and yellowfin tuna which means they need to be well managed to prevent them from … Read more being overexploited. Most albacore stocks are in a fairly healthy state, but management needs to be most improved in the Mediterranean and Indian Ocean. Most albacore are caught with longlines which continue to accidentally catch vulnerable species like seabirds, turtles and sharks. Whilst there are measures in use to reduce these impacts, more needs to be done to ensure theory are effective. Pole and line or troll fisheries are the most selective and represent a good choice, and there are also some well managed longline fisheries that are certified by the Marine Stewardship Council (MSC), so look for their blue ecolabel.
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Capture method — Pole & line
Capture area — North Atlantic (FAO 21,27,31,34)
Stock area — North Atlantic
Stock detail —
All Areas
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Capture method — Troll
Capture area — North Atlantic (FAO 21,27,31,34)
Stock area — North Atlantic
Stock detail —
All Areas
info
Capture method — Troll
Capture area — South Atlantic (FAO 41,47)
Stock area — South Atlantic
Stock detail —
All Areas
info
Capture method — Pole & line
Capture area — South Atlantic (FAO 41,47)
Stock area — South Atlantic
Stock detail —
All Areas
info
Capture method — Troll
Capture area — North Pacific (FAO 61,71,77)
Stock area — North Pacific
Stock detail —
All Areas
info
Capture method — Pole & line
Capture area — North Pacific (FAO 61,71,77)
Stock area — North Pacific
Stock detail —
All Areas
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Capture method — Troll
Capture area — South Pacific (FAO 81,87,71,77)
Stock area — South Pacific
Stock detail —
All Areas
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Capture method — Longline
Capture area — South Pacific (FAO 81,87,71,77)
Stock area — American Samoa, Australia, Cook Islands, Fiji,French Polynesia, High Seas, New Zealand
Stock detail —
Certified fleets only
Certification —
Marine Stewardship Council (MSC)
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Tuna, bigeye
Thunnus obesus
Bigeye tuna is a relatively large species of tuna, though not as large as bluefin, which is able to tolerate colder waters than the smaller tunas and is commonly found at greater depths. Bigeye is often sold as fresh or frozen steaks and
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is also used raw as sashimi.
Bigeye tuna is a large tuna species (up to 2.5m long!) which needs to be well managed to prevent it being overexploited. It's mainly caught in longline and purse seine fisheries. In recent years, some bigeye tuna fisheries have improved and the Western & Central Pacific, Eastern Pacific and Indian Oceans all have fairly healthy fisheries although management needs to be improved to ensure this is maintained - especially in the Indian Ocean. Bigeye stocks in the Atlantic remain significantly overfished. A lot of juvenile bigeye are caught in purse seine fisheries that target skipjack tuna which is used in tinned tuna. The accidental catch of vulnerable species like sharks is also of concern in longline fisheries. Smaller scale pole and line, and troll fisheries are more selective and represent the best choice.
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Capture method — Pole & line
Capture area — Western & Central Pacific - WCPO (FAO 61,71,77)
Stock area — Western and Central Pacific
Stock detail —
All Areas
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Tuna, skipjack
Euthynnus pelamis, Katsuwonus pelamis
Skipjack tuna is a smaller and faster growing tuna, and one the best choices out of the commercially targeted tuna species. Skipjack stocks worldwide are still in fairly good shape, but the increasing catch in some areas is concerning and … Read more management needs to be improved in most areas. The Indian Ocean fishery has recently introduced harvest control rules to safeguard the fishery which is great to see. Skipjack is mainly caught in large scale purse seine fisheries and is usually caught alongside yellowfin and bigeye tuna. The catch rate of sharks and other vulnerable species in purse seine fisheries is actually pretty low, but because the scale of these fisheries is so big, they can still have a large impact on these species. Purse seine fisheries can also catch a lot of juvenile tunas. To a lesser extent, skipjack is also caught in small scale pole and line and troll fisheries which are more selective and a good option. Several skipjack fisheries have also been certified by the Marine Stewardship Council (MSC) as sustainable, well managed fisheries, so look for their blue ecolabel on tuna products.
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Capture method — Pole & line
Capture area — Indian Ocean (FAO 51,57)
Stock area — The Republic of Maldives EEZ
Stock detail —
Certified fleets only
Certification —
Marine Stewardship Council (MSC)
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Capture method — Pole & line
Capture area — Indian Ocean (FAO 51,57)
Stock area — Indian Ocean
Stock detail —
All Areas
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Capture method — Pole & line
Capture area — Western & Central Pacific - WCPO (FAO 61,71,77)
Stock area — Western and Central Pacific
Stock detail —
All Areas
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Capture method — Pole & line
Capture area — Western Atlantic (FAO 21,31,41)
Stock area — West Atlantic
Stock detail —
All Areas
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Tuna, yellowfin
Thunnus albacares
A big bulky tuna, though not as large as bluefin, found in tropical or subtropical climates. The tail and some fins are yellow, the rest of the body a glistening dark blue, silvery on the underside. Yellowfin can be canned, sold as steaks
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or even raw as sashimi.
Yellowfin tuna is a large tuna species that is often sold as tuna steaks in the UK. In recent years, increasing catches have overfished many yellowfin stocks, with only the Atlantic and Western & Central Pacific stocks in good shape at the moment. Yellowfin is mainly caught in longline and purse seine fisheries. The accidental catch of vulnerable species like sharks is of concern in the longline fisheries. The catch rate of sharks and other vulnerable species in purse seine fisheries is actually pretty low, but because the scale of these fisheries is so big, they can still have a large impact on these species. Purse seine fisheries can also catch a lot of juvenile tunas. Smaller scale pole & line, hand line and troll fisheries are more selective and a better choice. Some yellowfin fisheries are certified by the Marine Stewardship Council (MSC) as sustainable, well managed fisheries, so look for their blue ecolabel on tuna products.
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Capture method — Pole & line; Handline
Capture area — Western & Central Pacific - WCPO (FAO 61,71,77)
Stock area — Philippines, Indo, PNG
Stock detail —
Philippines, Indo, Vietnam, PNG EEZs
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Capture method — Longline
Capture area — Western & Central Pacific - WCPO (FAO 61,71,77)
Stock area — Australia & Fiji
Stock detail —
Certified fleets only
Certification —
Marine Stewardship Council (MSC)
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Turbot (Caught at sea)
Psetta maxima
One of the most expensive fish - once a symbol of luxury and ostentation - turbot belongs to a small family of left-eyed flatfish (both eyes on the left of the body). It is mainly supplied to and sold by the restaurant trade. Turbot may
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be baked, grilled or poached. Farmed turbot is available whole, usually as 1 to 5 kg fish.
There is very little management of turbot fisheries and a general absence of stock data, insufficient to evaluate stock status. Available information suggests the North Sea stock biomass, where 90% of the catches in the Northeast Atlantic are taken, is now increasing but from a low level, and where fishing mortality has decreased in recent years. Given the poor state of knowledge and lack of management, it is difficult to regard wild caught turbot as a sustainable choice. Farmed turbot, with a tendency towards on-shore, lower impact tank culture, provides a more sustainable alternative, whilst a niche market for wild trap or line-caught fish is also an option. Avoid eating wild-caught turbot during its spawning season, April to August, and below the size at which it matures, 30 cms.
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Capture method — Trap
Capture area — North East Atlantic (FAO 27)
Stock area — North Sea
Stock detail —
IV
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Capture method — Hook & line
Capture area — North East Atlantic (FAO 27)
Stock area — North Sea
Stock detail —
IV
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Turbot (Farmed)
Psetta maxima
One of the most expensive fish - once a symbol of luxury and ostentation - turbot belongs to a small family of left-eyed flatfish (both eyes on the left of the body. It is mainly supplied to and sold by the restaurant trade. Turbot may be
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baked, grilled or poached. Farmed turbot is available whole, usually as 1 to 5 kg fish.
The farming of turbot is a fairly recent development. Unlike open net pen fish farming such as salmon, turbot are farmed in enclosed land-based flow through systems that have little or no direct environmental impact. However turbot are a carnivorous species which require a high percentage of fishmeal and fish-oil in their diet, which makes them a net user of fish protein rather than a net provider. The wild fish on which they rely cannot be assured to come from a sustainable supply.
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Production country — Europe
Production method — Onshore open circuit system
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Whiting
Merlangius merlangus
Whiting has a firm white flesh and is best used when very fresh. Sold whole and filleted, fresh or frozen. Also dried, salted and smoked. Whiting is a slender bodied, sandy, blue-green coloured fish with conspicuous white sides and belly,
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silvery when alive.
Whiting are mainly a bycatch species and fisheries suffer from high discard rates. Even whiting above the MLS (27cm) have been observed to be discarded, due to their low market value and sometimes due to quota restrictions. Where whiting is taken in trawl fisheries for Nephrops or Dublin Bay prawns, which are less selective for whitefish, discarding rates can be as high as 80%. The mandatory use of more selective fishing gears is required to reduce the amount of whiting being discarded if the fisheries are to become sustainable. Ask for, and only eat, whiting from trawlers using approved methods to improve selectivity and reduce discards. Avoid eating immature fish (less than 30cm), and fresh (not previously frozen) fish caught during the spawning season (March-April).
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Capture method — Seine net
Capture area — North East Atlantic (FAO 27)
Stock area — Southern Celtic Sea and English Channel
Stock detail —
VIIb,c, e-k
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Capture method — Demersal otter trawl
Capture area — North East Atlantic (FAO 27)
Stock area — Cornwall
Stock detail —
VIIe,f,g and h
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