Name: Barramundi, also called Asian sea bass (Lates calcarifer) — a large, silvery fish of the Indo-Pacific, found in coastal waters, estuaries and rivers from the Persian Gulf to northern Australia, with firm white flesh and a mild, buttery flavour. The name is from an Aboriginal word meaning “large-scaled river fish.”
Description
Barramundi is a prized sportfish and food fish in Australia, Southeast Asia and India, where it is also known as kakap putih, pla kapong and bhetki. It can grow over a metre long, and changes sex from male to female during its life. It is farmed widely in Australia, Southeast Asia and, more recently, in the United States, in recirculating systems.
The flesh is white, moist and mild, with large flakes, a buttery richness and a hint of sweetness, which suits steaming, grilling and pan-frying. In Singapore and Malaysia, steamed whole barramundi in soy, ginger and lime or Teochew style is a classic. It is higher in fat and omega-3 than many white fish.
Main nutrition value
Barramundi is a lean, white fish, low in fat and calories, and a good source of high-quality protein, selenium, vitamin B12, phosphorus and iodine. It has a little more omega-3 than most white fish.
How best to be consumed
Barramundi is mild and moist, and easy to cook.
- Pan-fry skin-on fillets in a hot pan for 3 to 4 minutes per side, until the skin is crisp.
- Steam whole fish with ginger, spring onion, soy and a splash of hot oil, as in Chinese and Singaporean cooking.
- Bake or grill with lemon, herbs and olive oil, or add to curries and laksa.
- Cook to 63°C, or until the flesh flakes easily.
- Look for farmed or well-managed wild barramundi with sustainable certification.
Overconsumption could cause…
Barramundi is healthy in food amounts.
- Fish allergy, which can be severe and is usually lifelong, so anyone allergic must avoid fish and check labels, including fish in sauces and dressings.
- Mercury, a metal that builds up in fish and can affect the developing nervous system, so pregnant and breastfeeding women and young children should follow local advice on how much and which fish to eat. Barramundi is generally low to moderate in mercury.
- Gout flare-ups in people with gout, since fish and shellfish are moderately high in purines.
- Overfishing and environmental concerns for some stocks, so look for MSC or ASC certification, or check a sustainable seafood guide.
Wikipedia — Barramundi, used for origin, naming and history: https://en.wikipedia.org/wiki/Barramundi
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