Cooking Barramundi and Healthy Eating

Barramundi – is one of Australia’s prime cuisine fish.

Flavour Mid-Small barramundi have a lighter, more subtle flavour than larger fish.
Oiliness Low to medium. Varies with season.
Texture Medium to firm. Large flakes.
Flesh Colour White.
Thickness Medium fillets, but larger fish can be cut into thick steaks.
Bones Only a few large bones, which are easily removed.
Price Barramundi is a medium - to high-priced finfish. Wings and rib offcuts are available at a medium price.
Suggested Wines Select medium-bodied, cool climate, crisp, dry white wines. Generally avoid warm climate reislings and sauvignon blancs.

"The evidence is now largely unequivocal that, provided a person has no individual sensitivity, eating some fish each week is an advantage to health and longevity".

Then what’s so healthy about seafood?

There is a great deal of scientific information on the health benefits of eating seafood, yet relatively little of this information has been effectively communicated to the general public, largely because of the technical, specialised nature of many research findings.

A great starting point to understand this information is the publication What’s so healthy about seafood?

The Australian FRDC project undertaken by Dr Shawn Somerset and Martin Bowerman reviewed and analysed a substantial number of scientific papers and found that consumption of seafood has positive health benefits for all age groups. In the second edition (2004), Professor Mark Wahlqvist AO, reviewed the research to ensure the latest information is presented in a simple and easy to read format.

You can access these Seafood/Health Web links through  and use the Search panel for:

  • ‘What’s so healthy about seafood?’
  •  ‘What’s so great about seafood?’ and
  •  ‘Search for a fish’

Barramundi Recipes

The ultimate “bush tucker” – barramundi is an all-rounder with firm, tender flesh rich in natural oils and high in Omerga-3 acids. It has a distinctive but mild flavour. Cook slowly on a grill or barbeque. Also tastes great smoked or in a Thai curry.

Barramundi with Ginger and Lime


  • 4 equal-sized barramundi fillets
  • 1 medium-sized piece of ginger, peeled and finely sliced
  • 1 shallot, finely sliced
  • 1 tablespoon butter or margarine
  • ¼ cup white wine
  • Juice of ½ lime
  • Salt and pepper, to taste


Place fish fillets on a baking tray lined with baking paper. Place ginger and shallots on top of the fillets, and top each one with a small round of butter. Combine lime juice and white wine, and drizzle over the fillets. Season with salt and pepper to taste.
Cover the tray with foil. Bake in a preheated oven at 180ºC for 15 minutes, remove the foil and cook for a further 5 minutes.
Serve with steamed vegetables or a fresh green salad. Serves 4.

View ALL Photos in Barramundi Gallery

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