Barramundi: The New Sustainable Fish?

We all know the great health benefits of eating fish, but sometimes the environmental risks of purchasing unsustainable fish outweigh those benefits. The solution?  Barramundi.  It’s a great tasting, easy-to-prepare fish that’s high in omega-3’s and environmentally-friendly.

Barramundi is a member of the sea bass family and a native to Australia and parts of Southeast Asia. It’s relatively new in U.S. markets and is becoming a hot fish in the restaurant industry due to its versatility in cooking and sustainable reputation. The Monterey Bay Aquarium has rated it a “Best Choice” for purchasing due to its sustainability. They have provided these guidelines to consumers for purchasing:

Best Choices: Purchase barramundi caught in the U.S., which are farmed in fully recirculating systems. Australian-caught is another good alternative.

Avoid: Check the label when purchasing, and avoid those imported from Indo-Pacific areas, as these tend to be farmed in open systems. Fish farmed in recirculating systems eliminates the risk of disease transfer and pollution.

Common Names: Asian sea bass,  barramundi perch, giant perch, palmer, silver barramundi, nairfish

Barramundi are high in omega-3s, providing  600-800 mg per 5 oz serving, which is comparable to some varieties of salmon (and uncommon in most other varieties of white fish).  Barramundi has a sweet, buttery flavor, with a firm, moist texture and large flakes. If you tend to avoid salmon because of its sometimes “fishy” flavor, give barramundi a try! Try it grilled, baked or pan-seared. It goes great with a variety of sauces or spices. Here is a simple and tasty recipe adapted from www.thebetterfish.com.

Recipe: Barramundi with Lemon Butter (Fresh Start Nutrition)

Barramundi with Lemon Butter
 
Author:
Type: Entree
Ingredients
  • 4 barramundi fillets
  • 2 teaspoons olive oil
  • 1 tablespoon butter
  • 1 clove garlic, minced
  • 3 tablespoons fresh or bottled lemon juice
  • A handful of chopped, fresh basil
  • Salt to taste
Method
  1. Saute the garlic in butter for about a minute, until fragrant.
  2. Stir in the lemon juice and basil.
  3. Add the salt to taste and remove from the heat, reserving the sauce in a separate dish.
  4. Coat the fillets with olive oil. Using the same pan, set the heat to high and cook on the first side for three minutes.
  5. Flip and cook on the other side for 1-2 minutes, or until cooked throughout.
  6. Spoon the lemon butter sauce over the fillets on a serving dish.
Variations
This dish would also pair well with some added olives or capers, diced tomatoes or other blend of fresh herbs. Try grilling it with some fresh vegetables or use it in your favorite fish taco recipe.

This was a guest post by Judi Giordano, an aspiring dietitian and culinary graduate.  Stay tuned for more of her upcoming posts on quick and delicious meal ideas, shopping tips, and fresh, eco-friendly alternatives.

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The Fresh Start Nutrition blog, written by Melanie Zook, MA, RD/LD, is for informational services only. None of the information on this blog should be considered medical diagnosis or treatment. Additionally, this blog holds to an internal standard of full transparency towards readers with respect to relationships with advertisers and affiliate programs and is in full compliance with the Federal Trade Commission’s policies for media disclosure. Some posts may contain affiliate links. The item will cost the same for you, but Fresh Start Nutrition will receive a small compensation. Sponsored posts, written by Melanie Zook, MA, RD/LD, are accepted and published at times, which are clearly highlighted as sponsored advertising, and are marked as separate from the editorial stream of content. These are advertising products and as such are generated separately from the editorial process. This blog makes every effort to test and review products fairly and transparently. Advertising, sponsorship, or other forms of compensation are clearly marked on this site. The compensation received will never influence the content, topics or posts made in this blog. The views and opinions expressed on this blog are purely the blog owner's. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer or provider. Guest writers may have conflicts of interest, and their opinions are their own. Conflicts of interest will be clearly disclosed within a post.

Comments

  1. Kendra says

    I love barramundi, but did not think I could find it around here. Where would you recommend buying barramundi from in the Charlotte area?

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