Farmed sustainably, buttery, and higher in omega-3 than most white fish.
Barramundi sits between white and oily fish, with more omega-3 than cod but less than salmon. Land-farmed barramundi is among the more sustainable choices available.
This is a rich fish rather than a lean one, which changes both the nutrition
and the cooking. Higher fat means more omega-3 and more fat-soluble vitamins, and it also means
it stands up to strong flavours.
Per 100g cooked.
Based on the nutrients and fibre this food supplies. These are supporting foods, not treatments.
Cook it through. Rich fish suits grilling and roasting, where the fat
renders.
Balance the richness with acid — lemon, vinegar, pickled
vegetables.
Portions are smaller than for lean fish, because it
satisfies faster.
Never eat eel raw. The blood contains a toxin
destroyed only by cooking.
The fat is what distinguishes this fish. Higher fat means EPA and DHA, and it means
fat-soluble vitamins — eel in particular is exceptionally high in vitamin A.
That
same vitamin A content is a reason for moderation rather than avoidance: preformed vitamin A
from animal sources accumulates, unlike beta-carotene from plants.
Pregnancy: low in mercury, so two to three portions a week is
generally advised rather than restricted. Cook it through — no raw or undercooked fish in
pregnancy.
Shellfish allergy is separate from fish allergy. They are
different proteins.
This is information, not a prescription. If you are managing a diagnosed condition or taking medication, talk to your doctor before making a large change to your diet.
Nutrition figures on this page come from standard food composition data. These links let you check the numbers and read the underlying research yourself rather than taking our word for it.