Barramundi is a flavourful and wholesome fish that is growing popular among health-conscious customers who enjoy seafood. It serves as an excellent alternative to other popular fish for individuals seeking dietary variety. Read on to learn more.
Nutritional Information of Barramundi
Barramundi is a nutrient-dense fish, supplying essential vitamins and minerals.
1. Calories, Protein, and Fat:
A 4-ounce serving of giant barramundi fillets contains about 90 calories. A six-ounce fillet has approximately 185 calories, with about 5 grams of fat and no trans-fat.
Barramundi is an excellent source of high-quality, complete protein. A 4-ounce serving can provide 21-23 grams of protein, a six-ounce fillet offers about 34 grams, and a cup contains around 47.6 grams.
2. Omega-3 Fatty Acids (EPA and DHA):
Omega-3 fatty acids are crucial for health. While generally lower in total fat compared to other fish like salmon, barramundi possesses a high ratio of omega-3s to total fat among white fish. The best seafood market Gold Coast customers are often looking for nutrient-rich options like barramundi.
3. Vitamins and Minerals:
Vitamins: A, B2, B3, B6, B12, D, and E are present. Vitamin D supports bone health, muscle function, and immunity.
Minerals: Calcium, chromium, copper, iodine, iron, magnesium, phosphorous, potassium, selenium, and zinc are found in barramundi. These nutrients help prevent nutritional deficiencies.
Key Health Benefits of Eating Barramundi:
Consuming barramundi offers various health advantages tied to its nutritional composition:
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Heart Health: Omega-3 fatty acids contribute to heart health by reducing inflammation, lowering triglyceride levels, decreasing the occurrence of arrhythmias, and slowing the accumulation of plaque in arteries. Consuming adequate omega-3s can reduce the likelihood of sudden cardiac death by 35%. Many looking for the Best fish market near me opt for barramundi due to these heart benefits.
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Brain Health and Cognitive Function: Omega-3 fatty acids support optimal cognitive function and may lower the risk of neurodegenerative conditions such as Alzheimer’s disease. They also help alleviate negative emotions, lethargy, irritability, guilt, and symptoms associated with depression. Consumption of omega-3s during pregnancy can significantly enhance cognitive development in infants.
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Muscle Strength and Repair: As a high-quality protein source, barramundi aids in muscle development and tissue restoration.
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Bone Health and Immunity: Vitamin D found in barramundi promotes strong bones, robust muscles, and improved immune function. For these reasons, barramundi is often a top choice at the fresh seafood market Gold Coast.
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Eye Health: Omega-3s contribute to the development of retinas and can assist in preventing eye diseases.
- Other Potential Benefits: There are suggestions that barramundi supports healthier skin and better sleep. It may also assist in managing autoimmune conditions like diabetes. Studies suggest that dietary omega-3 fatty acids have the capacity to improve calcium absorption and reduce bone demineralisation.
Sustainability Considerations for Healthy Eating:
Farm-raised barramundi is widely regarded as a highly sustainable and healthy seafood choice. Controlled aquatic environments in farming operations lead to minimal environmental impact. This makes it a favoured option for buyers interested in wholesale fish market Gold Coast prices.
- Australian barramundi farmers adhere to strict environmental protocols, which involve annual reporting and audits covering responsible feed sourcing, waste management, energy use, and water quality.
- Sustainable farming practices include using feed responsibly sourced, managing waste effectively, conserving energy, and maintaining high water quality.
- Some farms discharge water that is as clean as, or cleaner than, the intake water. Recycling organic waste for fertiliser and using bioremediation for wastewater are also employed. Many farmers maintain wetland areas on their properties as wildlife habitats.
- Farmed barramundi requires less feed to grow compared to wild barramundi. Sustainably farm-raised barramundi is typically produced without the use of antibiotics, hormones, or artificial growth promoters. It is a top product offered by the Best wholesale fish market Gold Coast.
Consumers can identify sustainable barramundi by seeking certifications such as Best Aquaculture Practice (BAP), Aquaculture Stewardship Council (ASC), and Global Food Safety Initiative (GFSI). In Australia, looking for the Australian Sustainably Farmed Barramundi Certification Program’s gold tick or requesting “Aussie barra” helps identify sustainably farmed fish. These options are readily available at the wholesale fish market near me.
Preparing Barramundi at Home:
Barramundi is a versatile fish that is easy to cook at home.
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Cooking Methods: Suitable cooking methods include pan-searing, roasting, poaching, smoking, baking, grilling, steaming, and use in sushi. Pan-searing the fish skin-side down first helps achieve a crispy skin if desired.
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Cooking Tips: Cooking with healthy fats like olive or avocado oil is advisable. Monitoring cooking time is important to prevent overcooking. When adding barramundi to curries or soups, dicing it and incorporating it in the final few minutes helps maintain texture.
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Flavour Pairing: Barramundi adapts well to a variety of flavours and culinary styles. It pairs effectively with ingredients such as fennel, tomatoes, oranges, olives, soy sauce, ginger, Thai basil, or sriracha.
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Recipe Substitutions: Barramundi can serve as a substitute for other white fish in existing recipes.
- Serving Suggestions: Serving barramundi with mashed avocados, various vegetables, and fresh herbs and spices enhances both flavour and nutritional value. Its mild flavour makes it suitable for individuals new to cooking seafood or those who prefer less pronounced “fishy” tastes. For top-quality selection, consider visiting the Best fish market Gold Coast.
Barramundi is definitely a valuable addition to a balanced diet. Sustainably farm-raised barramundi is a safe choice for nearly everyone. Shop from reliable suppliers like Tasman Star Seafood Market for fresh quality Barramundi today.