Barramundi - a firm favourite

Barramundi, both farmed and wild-caught, are considered to be one of Australia’s finest eating fish in demand for both local enjoyment and export all over the world.

Barramundi is an Aboriginal word meaning 'river fish with large scales' and if you’ve ever seen barramundi being scaled you’ll soon see why! Contrary to it’s tough exterior, Barramundi flesh, particularly the fillet, is very delicate so is best accompanied by simple sauces and fresh herbs.

In Australia, wild - barramundi are found in coastal and fresh waters in the tropical northern half of Australia, from the Ashburton River in Western Australia to the Noosa River in Queensland.

Wild-caught barramundi are available from February through to October, but the peak season is until April. Barramundi can reach up to 1.5m and 50kg, although most wild-caught weigh less than 6kg.

Like all fish, eating barramundi, provides substantially more protection against heart attack.

A study published in the January 17, 2006 issue of Circulation, the journal of the American Heart Association found while as little as a weekly serving of fish lowers risk of ischemic stroke, enjoying a daily serving omega-3-rich fish, such as barramundi, provides significantly greater reduction in the risk of coronary heart disease than eating fish even as frequently as a couple of times a week.

The authors theorised that daily fish consumption is highly protective largely due to the resulting daily supply of omega-3 fatty acids.

The authors noted: “Our results suggest that a high fish intake may add a further beneficial effect for the prevention of coronary heart disease among middle-aged persons.”

Barramundi with Lime, Ginger and Shiitake Mushrooms
Serves: 4 as a main
Preparation time: 20 minutes

4 X 180g barramundi fillets (scored if thick fillets)
100g fresh shiitake mushrooms, sliced
3 teaspoons ginger, grated
3 tablespoons light soy sauce
3 tablespoons lime juice
1 tablespoon sesame oil
1 teaspoon sesame seeds, toasted
1/3 cup coriander, finely chopped

Partially fill a wok or saucepan with water (the base of the steamer should not touch the water) and bring to the boil.

Place a plate in the steamer or line with baking paper. Arrange the mushrooms in the steamer and place the barramundi fillets on top of the mushrooms.

Combine the ginger, soy, lime juice, sesame oil and sesame seeds in a bowl.

Place the steamer on top of the wok or saucepan, spoon the sauce over the fish, sprinkle fish with coriander and cover with lid.

Steam for 10-12 minutes until the fish is opaque or flakes easily with a fork.

Remove steamer and serve barramundi fillets and mushrooms, spooning any remaining sauce over the fillets.

Serve with steamed rice or noodles.

© Copyright Sydney Fish Market
recipe by FISHline

BARRAMUNDI FACTS
Barramundi: Lates Calcarifer
Barramundi is an Aboriginal word meaning 'river fish with large scales'. In Australia, barramundi are distributed in coastal and fresh waters in the tropical northern, from the Ashburton River in Western Australia to the Noosa River in Queensland. Barramundi mature as males after three years, measuring up to 60cm in length, then change into females after five years. They are available both wild-caught and farmed. Wild-caught barramundi are available from February to October, with the main season being February to April.

Barramundi can reach up to 1.5m and 50kg, although most wild-caught fish weigh less than 6kg. Farmed barramundi average 400g in weight and 35cm in length and are commonly sold as ‘baby’, or ‘plate-size’, barramundi. Darwin, Weipa, Cairns, Innisfail, Townsville, Bundaberg and Adelaide are all important barramundi farming centres. Some barramundi farmers are now producing larger fish weighing around 3kg, these are flakier and have firmer flesh than ‘baby’ barramundi. A closely related finfish imported from Africa is marketed under the name of 'Nile Perch'. In fillet form, the two species are indistinguishable, but Nile Perch cannot legally be sold as barramundi.

To buy
Plate-size (or baby) barramundi are currently less expensive than wild-caught. Wild-caught barramundi is usually sold in fillets or cutlets. Look for lustrous firm, white fillets that have no brown markings, no oozing of water and a pleasant fresh smell. Farmed baby barramundi are mostly sold whole. Look for firm flesh, which springs back when touched and a pleasant fresh sea smell.

To store
Wrap whole fish or fillets in plastic wrap or put in an airtight container. Keep for 2-3 days in the refrigerator or up to 6 months in the freezer at -18ºC or below.

To prepare
Scale, gut and clean fish. Cut large fillets into serving size portions. Wild caught barramundi have only a few large bones, which can be easily removed. Baby barramundi are best served whole as they are an ideal plate-sized fish. Barramundi fillets are well known for their large flakes and medium to firm moist flesh. Barramundi skin is fine so can be left on when cooking.

To cook
Barramundi is a popular and very versatile finfish that is well suited to all methods of cookery because of its moist texture and mild flavour. It is good steamed, pan-fried, char-grilled or barbecued. Lemon, lime, chilli, fresh herbs and white wine are excellent flavours to use when preparing Barramundi. Serve with Asian greens and soy based sauces and dressings.

Nutritional analysis
Energy (kj) Protein (g) Fat (g) Cholesterol (mg) Omega 3s (mg)
N/A N/A 0.9 45 118

*Nutritional information sourced from Australian Seafood Catering Manual and Omega 3 content from CSIRO Marine Research. Values shown are for 100g edible portions of the fish.

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