More and more people around the world have started realizing the long-term benefits of various seafood- fish in particular. Typically, this sort of protein has immense potential to replace red meat. In this regard, barramundi has emerged as one of the most preferred choices amongst the fishes for its wide range of health benefits.
An excellent source of various vital nutrients, barramundi is known for its smooth and silvery body and it features an enormous size. However, it is not just the size of barramundi that differentiates it from other types of fishes, but its diverse and dense nutritional value (1) and has an extremely low level of toxins. These characteristics set it apart from other fishes.
Barramundi is popularly known with several other names around the world such as Palmer, Giant Perch, Bekti, Cockup, Australian Seabass, and Silver Barramundi. Scientifically, barramundi is a catadromous fish, which means that they’re born in the ocean and thrive in freshwater – typically a lifestyle precisely opposite to the salmon. However, they can live in saltwater as well.
What is Barramundi?
Scientifically identified as Lates Calcarifer (2), this enormous fish belongs to the characteristic Latidae family. Barramundi is a name synonymous with its massive size and scales and has been named from the ancient language known as Australian Aboriginal.
Barramundi is a resident of the Southeast Asian, Northern Australian, and Papua New Guinea oceans.
The massive size of this fish makes it an excellent option for a wide range of culinary preparations across Asia, where it’s commonly referred to as cockup, bekti, palmer, and giant perch. It is reasonably versatile and is consumed extensively in different regions of the Asian nations for its delectable taste as well as nutrients and minerals it possesses.
Barramundi offers a wide range of health benefits such as preventing cancer, promoting weight loss, improving brain health, improving heart health, strengthening bones, preventing diabetes, supporting eye health, along with being an excellent source of vitamins and protein.
Barramundi Nutritional Facts
Barramundi has the right combination of nutrients, protein, vitamins, and minerals that help boost your health and overall wellness. Barramundi is an excellent source of omega-3 fatty acids, vitamin D, vitamin A, sodium, healthy fats, protein, and potassium. The fish flaunts an extremely low quantity of harmful chemicals such as PCBs and mercury.
Nutritional composition (3) of barramundi per 100 gram:
- Vitamin A – 18 grams
- Potassium – 323 grams
- Sodium – 53 grams
- Iron – 18 grams
- Protein – 32 grams
Benefits of Barramundi to Inculcate in your Diet
While barramundi offers an excellent range of health benefits, these following 10 benefits are the most effective:
1. Low Levels of toxins
Barramundi is planktivorous fish, which means it consumes only small insects and aquatic plants. Therefore, it is healthier as compared to other fishes that tend to consume mercury as well as other harmful toxins found in the sea water.
2. Fights Cancer
These fishes consist of an outstanding amount of omega-3 fatty acids that come in handy in lowering the risk of several types of cancers along with helping your body function efficiently. Also, these essential fatty acids provide you with an outstanding amount of “good” cholesterol.
3. Supports Weight Loss
In case you’re fond of fishes and are planning to lose weight too, then barramundi is the right choice for you. For meat lovers, barramundi gets an edge over red meat, snappers, or salmon due to its useful low-calorie properties.
4. Keeps the Heart Healthy
Maintaining a stable as well as healthy cholesterol level helps keep your heart function normally. Also, it helps fend off different diseases associated with high levels of bad cholesterol such as stroke and heart attack.
The white, mild flesh of the barramundi fish consists of a well-balanced level of omega-3 and omega-6 fatty acids, which proves beneficial in reducing the strain on your heart along with preventing different types of chronic diseases such as coronary heart disorders, obesity, and atherosclerosis.
5. Supports Brain Health
The omega-3 fatty acids in barramundi are proven to enhance brain health. This polyunsaturated fatty acid consists of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), which are the principal constituents necessary to improve brain function.
Numerous studies have indicated that sufficient consumption of the barramundi fish by pregnant women leads to the early brain development of the fetus.
6. Avoids Diabetes
Barramundi is an excellent source of protein and, therefore, helps reduce the risk of Type-2 diabetes. Proper intake of this fish can help prevent diabetes along with several other enervating health issues.
7. Helps Build Strong Bones
Calcium deficiency can lead to rickets, osteoporosis, and several other disorders associated with weak bones. Barramundi is a powerhouse of nutrition when it comes to various minerals and nutrients necessary for bone health.
It is an excellent source of zinc, calcium, selenium, and magnesium that improves your bone mineral density and help maintain stronger bones.
8. Eye Care
With a significant amount of vitamin A, barramundi comes handy in improving your vision. Also, vitamin-A is a potent antioxidant that fights free radicals to counter their adverse effects on our eyes. Vitamin A also helps prevent a wide range of eye disorders such as macular degeneration and cataract.
9. Facilitates Healthy Growth
This fish is a suitable substitute for consuming several other types of protein such as beef and chicken. Protein plays a vital role in the growth and development of our muscles, bones, and tissues. Therefore, adequate consumption of Barramundi gives your body various essential proteins that aid in building healthy muscles.
10. Excellent Source of Vitamins
Like other massive snappers, barramundi is an excellent source of essential vitamins. Typically, these macronutrients help your organs function properly. In particular, vitamin B12 and vitamin A helps boost your immune system along with preventing the risk of several chronic cardiovascular diseases.
1. Barramundi with Lemon Butter Sauce
Ingredients you will need:
- 2 teaspoon canola oil
- 2 tablespoon unsalted butter
- 3 fillets of barramundi, around 4 ounces each
- Cracked black pepper and sea salt to taste
- 2 minced garlic cloves
- 3 tablespoon of lemon juice
- Some fresh basil
How to prepare:
- Start by coating the fish with canola oil, then season it with crushed black pepper and sea salt.
- Now put it in a moderately heated non-stick skillet on medium heat.
- Next, cook for nearly 4 to 5 minutes on either side till the fillets turn light brown.
- Now move it to a serving bowl and keep it warm while you prepare the sauce.
- In the same frying pan, lower down the heat and mildly cook the garlic with the butter for nearly 2 minutes.
- Gently stir in the lemon juice with some fresh basil.
- Lastly, spoon the sauce evenly over the fish and serve.
2. Panko Parmesan Barramundi Fish Sticks
Ingredients you will need:
- 1 cup panko bread crumbs
- 1/2 cup parmesan cheese
- 34 oz Australis Barramundi fillets
- 2 tablespoons vegetable oil
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon paprika
- 1/2 teaspoon sea salt
- 1/2 teaspoon pepper
- 2 eggs, beaten
- 1/4 cup flour
How to prepare:
- Start by toasting panko crumbs by gently spreading on a baking sheet. Place it beneath the oven broiler for 1 to 2 minutes.
- Now preheat oven to 450 degrees F. Evenly spread oil on a bigger baking sheet before cutting thawed fillets in the middle.
- Cut each of the fillets in half, making four sticks.
- Next, season with pepper and sea salt.
- In a pie plate, combine toasted panko crumbs, pepper, cayenne, parmesan, salt, and paprika.
- Take another and add flour, and in a bowl add beaten eggs.
- Now coat fish strips dipped in flour and beaten eggs. Coat with panko crumbs before arranging the fish sticks on the pan.
- Lastly, bake for 12 to 14 minutes, turning halfway through and cooking the fish completely.
Barramundi vs. Salmon
Though barramundi has comparatively lesser omega-3s as compared to most salmon, it is still an excellent source of it.
Unlike salmon, which needs as much as 3 pounds of feed for each 1 pound of the flesh provided, barramundi requires less than 1 pound of feed for producing 1 pound of the flesh. Like most fishes, barramundi is an excellent source of protein and is also packed with essential nutrients like potassium and vitamin D.
With 5 percent lesser calories as compared to salmon, barramundi is an excellent choice for weight-conscious people who can’t resist non-vegetarian dishes.
Side effects and Precautions
Unlike most fishes, which are adulterated with mercury and several other harmful toxins, barramundi exhibits exceptional resistance to such contaminants. These fishes eat plankton rather than other small fishes and therefore, there are no immediate concerns as such when it comes to consuming barramundi. It’s relatively safe.
To sum it up, Barramundi is a powerhouse of potent macronutrients that don’t just help you stay healthy, active, and agile but also prevent a wide range of health issues.