Protein1 recipes
barramundi fish.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
bhetkikoracockup fishasian sea bassgiant perch
SERVING
CALORIES
102
PROTEIN
20.1g
CARBS
0g
FAT
2.4g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories102kcal—
Protein20.1g40%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.4g3%
Saturated fat0.70g3%
Trans fat0g—
Cholesterol45mg15%
Water76.5g—
MINERALS
Sodium75mg3%
Potassium350mg7%
Calcium15mg1%
Iron0.40mg2%
Magnesium30mg7%
Phosphorus200mg16%
Zinc0.50mg5%
Copper0.04mg4%
Manganese0.01mg0%
Selenium36.5µg66%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D4.5µg23%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.08mg6%
Niacin (B3)3.5mg22%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.30mg18%
Folate (B9)10µg3%
Vitamin B122.5µg104%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality lean protein
- ✓Rich in Omega-3 fatty acids for heart and brain health
- ✓High in Vitamin B12 for nerve function
- ✓Contains Selenium which acts as a powerful antioxidant
- ✓Low in mercury compared to other large predatory fish
COOKING TIPS
In the kitchen.
- 1Pat the skin dry with paper towels before cooking to ensure a crispy texture
- 2Pan-sear on medium-high heat starting skin-side down
- 3Avoid overcooking; the flesh should be opaque and flake easily with a fork
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator for up to 2 days
- Freeze in airtight vacuum-sealed bags for up to 6 months
- Keep raw fish separate from other foods to prevent cross-contamination
FAQ
Frequently asked questions.
How long does fresh barramundi last in the fridge?
Fresh barramundi should be consumed within 1 to 2 days of purchase for optimal quality and safety.
Can barramundi be frozen?
Yes, it freezes very well. Wrap it tightly in plastic wrap and then foil, or use a vacuum sealer, to keep it fresh for 3-6 months.
What is a good substitute for barramundi?
Red snapper, sea bass, grouper, or tilapia are excellent substitutes due to their similar firm, white flesh.
Is barramundi high in mercury?
No, barramundi is generally considered a low-mercury fish, making it a safer choice for regular consumption.
How do I know if barramundi is fresh when buying?
Look for clear, bulging eyes, bright red gills, and firm flesh that springs back when pressed. It should smell like the sea, not 'fishy'.
What are the best cooking methods for barramundi?
It is highly versatile and can be pan-seared, grilled, baked, steamed, or used in curries.
Is barramundi skin edible?
Yes, the skin is edible and becomes delicious and crispy when pan-fried or grilled.
Is barramundi farmed or wild-caught?
It is available both ways. Farmed barramundi is highly sustainable and often has a consistent flavor profile.
Does barramundi have a strong flavor?
No, it has a mild, buttery flavor and a clean finish, making it popular even with those who don't typically like 'fishy' fish.
How many calories are in a standard barramundi fillet?
A medium 170g (6oz) fillet contains approximately 173 calories.
RECIPES
Cook with barramundi fish.
1 recipes · sorted by what’s quick
