Fish Facts & Seafood Stories

Learn about the benefits of eating fish and our commitment to sustainability.

Fish is brain food. So be smart, and eat more.

Eating just two servings of fish each week helps protect your heart, brain, kidneys, circulation, immune system, teeth and skin and even improves your mood. Virtually every part of your body benefits from the nutrition derived in eating seafood regularly.

Fish is by far the healthiest protein: naturally low in calories and low in fat. And that fat is actually good for you – fish is the best source of omega-3 fatty acids, essential nutrients that our bodies cannot produce on their own. Cold water fatty fish such as salmon, tuna and halibut are a particularly good catch.

For over 15 years, experts have believed that omega-3s help minimize the effects of chronic disease. And more recently, researchers worldwide have devoted major attention to its study. The results are causing major waves.

The American Heart Association recommends consuming at least two servings of seafood a week to decrease the risk of abnormal heartbeats, slow the rate of plaque buildup in the arteries, lower blood pressure and improve overall vascular function. Other medical organizations such as the American Diabetes Association advise eating non-fried fish two or three times a week, and even list fish as one of ten “super foods” for diabetics. And there are boatloads of others who agree.

You are what you eat. Go fish!

Oysters sitting on ice with lemons, vinegar and cocktail sauce with two beers in background.

Sustainable Seafood

Legal Sea Foods has operated with a commitment to sustainability for over three decades.  Our menu features seafood that is not only fresh and seasonal, but also safe and sustainable.

We only serve fish and shellfish that are within National Oceanic and Atmospheric Administration’s (NOAA’s) guidelines and, as such, are considered sustainable species by the federal government.  For the facts on U.S. sustainable seafood, go to

NOAA Fish Watch Logo

Menu 101

We serve over 40 varieties of fresh fish and shellfish throughout the year. Our menu includes our signature dishes and new favorites as well as seasonal features.

We will make items to order for those with particular allergies or diets; dishes that can be prepared without gluten are designated on our menus. Extensive kids’ menus are available at all of our restaurants.

Please click here to view calorie information for Legal Sea Foods.

Reel in the latest catch from Legal Sea Foods: get notified about special offers and events!