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A Mercury Free Fish Recipe Featuring Barramundi

Audrey offers nutrition classes and enjoys sharing her healthy recipes. Here, she shares ideas and tips for dropping those extra pounds.

Barramundi Fish is Mercury Free

Barramundi is a delicious mercury free fish.

Barramundi is a delicious mercury free fish.

Barramundi is Mercury Free

If you haven't tried Barramundi, you're not alone. Until I saw a health show on television, I had never heard of it. Liking what I learned in just a few minutes, I decided to research the facts on this fish. What primarily drew me to this fantastic fish, was finding that it contains zero mercury. It is also listed as one of the top "super foods" for nutrition.

The Barramundi, hails from the coast of Australia. It is full of heart- and brain-healthy omega-3s and the white meat is light, flaky and delicious.

It is also known as Asian Sea Bass, Barra, Giant Perch and Palmer Perch. If you are a fish lover, you haven't lived until you have discovered the sweet, clean taste of barramundi.

Northern Australia Coast - Barramundi

For most of us, we need not be concerned about the levels of mercury in the fish we eat. While it's true that mercury in high levels can be harmful, this metal which is found in naturally in the environment will leave the body overtime through the urine, feces and breastmilk.

According to webmd.com:

Nearly all fish and shellfish contain traces of mercury. But some contain high levels. Eating large amounts of these fish and shellfish can result in high levels of mercury in the human body. In a fetus or young child, this can damage the brain and nerves (nervous system).

Because of the mercury found in fish, The U.S. Food and Drug Administration (FDA) and the U.S.Environmental Protection Agency (EPA) advise the following people to avoid eating fish high in mercury and to limit the amount of shellfish and fish lower in mercury:

  • Pregnant women
  • Women planning to become pregnant
  • Nursing Mothers
  • Young Children

Mercury Food Chain

Through the process of biomagnification, mercury levels in each successive predatory stage increase.

Through the process of biomagnification, mercury levels in each successive predatory stage increase.

5 Fish Low in Mercury

In the event that you decide to change your eating habits to reduce mercury in your diet, but still want to include fish, here are the 5 fish lowest in mercury:

  • Shrimp
  • Canned light tuna
  • Salmon
  • Pollack
  • Catfish

You may eat up to 2 average meals a week, or up to 12 oz.

Note: Albacore (white tuna) has more mercury than canned light tuna. Limit albacore to 6 oz. a week.

Barramundi Fish Boasts a Sweet, Mild Flavor

barramundinutritioussuperfoodfish

Recipe For Lemon-Butter Barramundi Fish

Whether you steam, grill, fry or bake barramundi, it lends itself beautifully to a variety of flavors like garlic, lemon, shallots and parsley because of its sweet, mild flavor .

Here is one of many recipes for a quick and easy main dish.

What You Will Need For Lemon-Butter Barramundi:


  • Four barramundi fillets (skin on or off)
  • 2 Tbsp. butter
  • 1 small clove of garlic, minced
  • ½ tsp. sea salt
  • 3 Tbsp. lemon juice
  • 4-6 leaves of fresh basil, minced
  1. Rinse fillets and pat dry with paper towel.
  1. Rub fillets with canola or olive oil.
  1. Sautee on high heat for 3 min. skin side up
  1. Flip and cook for 1 more minute – serve hot.

Recipe For The Sauce

  • Sautee garlic and butter in skillet for 2 minutes.
  • Add salt, basil and lemon juice.
  • Remove from heat and spoon over fillets.
  • Serve immediately

I like to serve my fish with broccoli, garlic mashed potatoes (or mashed cauliflower) and a side of cinnimon applesauce.

One thing is for sure. If you're looking for healthy food that promises longevity, you will want to include Barramundi in your diet.

Enjoy!

Nutrition Facts

 Serving Size - 4 oz.

calories 110                          calories from fat 15

total fat   1.5 g

saturated fat  5 g                   trans fat    0g

cholesterol  75mg

sodium       40m

total carbohydrate   0g

dietary fiber  0g

protein 23g

Farmed barramundi averages one to two pounds and, in the U.S., they are raised without hormones, colorants or antibiotics. (A feature which pleases me).

U.S. conservation groups recommend avoiding imported, farmed barramundi.  Currently, there is only one commercial U.S. barramundi farm, located in Western Massachusetts. This facility purifies and recycles 99 percent of its water, and has almost no discharge of solids or nutrients leaving the farm.

Huge Barrimundi Caught in Australia

Source

https://en.wikipedia.org/wiki/Barramundi

https://www.webmd.com/food-recipes/tc/avoiding-mercury-in-fish-topic-overview#1

Indigenous Australian rock art depicting Barramundi fish

Indigenous Australian rock art depicting Barramundi fish

Which type of fish do you prefer?

Absolutely Delicious

© 2010 Audrey Hunt

Comments

Audrey Hunt (author) from Idyllwild Ca. on August 03, 2014:

teaches12345

The only place I can find this fish is at Whole Foods. Let me say that it is a most delicious fish. Since I've moved to the mountains, I haven't been able to find it. You will love it!

ChitrangadaShararan

I do hope you can find it. It's not easy to locate. I know you will love that taste and texture. I love the fact that it's mercury free. Thank you!

Daryana -

Really? Costco carries Barramundi? I am so happy to learn this. Thanks so much for sharing this information!

Daryana on August 03, 2014:

Costco had it in the freezer section

Chitrangada Sharan from New Delhi, India on July 08, 2014:

I love fish but I have not eaten this particular fish. But I would definitely look for it in the super market.

This fish recipe sounds delicious and I may try it on the fish available here.

Thanks and voted up!

Dianna Mendez on July 08, 2014:

I will have to see if our local fish market offers these for sale. I too like the way it is raised. Thanks for sharing your recipe.

Audrey Hunt (author) from Idyllwild Ca. on May 16, 2013:

Dorothy - Thank you so much for sharing this link. This is very kind of you and will help so many people including me. Again - than you!

Dorothy on May 16, 2013:

For anyone looking to buy barramundi in the U.S there's this company called Australis Barramundi -- http://www.thebetterfish.com/where-to-buy here's where you can get it! --- Dorothy

Audrey Hunt (author) from Idyllwild Ca. on May 11, 2013:

Deborah - Barramundi fish can be found at Whole Foods in Tennessee. You'll love it. Thank you for posting it on FB and I will come by your TOPS. Hugs. Audrey

ImKarn23 - I'm not sure where Barramundi can be found in Canada. I also love Salmon but hesitate to purchase it because of the mercury (like you said.) I've also heard that the amounts of mercury in salmon are not enough to worry about. But who knows? Thanks for voting and sharing. Hugs to Canada!

Rolly - I had no idea you did Flyfishing. What fun! You would love the taste of Barramundi. You could vacation in Australia and do some Fly Fishing there! Thanks and warm hugs.

Rolly A Chabot from Alberta Canada on May 11, 2013:

Hi Audrey... love the sound of this and by the look of the fish I would say they would be interesting fish to catch... I am an avid Fly Fisherman and with the amont of chemicals in the lakes and streams I catch and release most of the fish I catch. The only acception is the glacier streams I fish in the mountains.

Thank you for this... very interesting.

Hugs from Canada

Karen Silverman on May 11, 2013:

i love fish and have never heard of this! i'm going to have to talk to my 'fish man'...lol...

i'm in canada - i have a feeling that might make a big difference!

no mercury is definitely attractive - the salmon scares me these days...

sigh..

voting/sharing dear..

Deborah Brooks Langford from Brownsville,TX on May 11, 2013:

Audrey...i have never heard this fish...i dont know if it is sold

In tennessee.. but i would love to try it ...i will post it on facebook on TOPS my healthy. page

Audrey Hunt (author) from Idyllwild Ca. on May 26, 2011:

Happyboomerhurse - I'm so happy that you read this hub and found it worth bookmarking. Baramundi is a little on the expensive side, but the flavor is simply wonderful! I find mine at Whole Foods Market in the frozen fish section. Enjoy!

Gail Sobotkin from South Carolina on May 24, 2011:

Great hub about a fish I knew nothing about. Am bookmarking it for future reference and voting it up and useful.

Audrey Hunt (author) from Idyllwild Ca. on January 24, 2011:

prasetio - hello, dear friend. As far as fish go - salmon is my favorite. The Barramundi Fish was introduced to me by a very well known Doctor. I tried it and loved it. It is sometimes hard to find. Stay healthy and live in the moment. Love....vocalcoach

prasetio30 from malang-indonesia on January 20, 2011:

I never hear about Barramundi Fish. But I believe that sea fish give us a lot of protein and it's good for our healthy. Thank for share your recipes. It sound delicious. Vote up. Love and peace......

Prasetio

Audrey Hunt (author) from Idyllwild Ca. on December 23, 2010:

Oh Mickey - I wish I were near you and I would prepare this fish for you and serve it to you with my love. I do hope you are feeling better. I pray for you each day, dear Micky!

Audrey Hunt (author) from Idyllwild Ca. on December 21, 2010:

Hello, Hello - I hope you can find some time to try this fish. If you enjoy fish, you will love this. Have a wonderful day. Thank you, my friend for stopping by. Much joy to you!

Audrey Hunt (author) from Idyllwild Ca. on December 15, 2010:

Dear Melinda,

It is so good to hear your comments and your introduction to fish as a child. Thank you my friend. Peace and much love to you.

Hello, hello, from London, UK on December 14, 2010:

Thank you for your great information and recipes.

Micky Dee on December 13, 2010:

I am so hungry! Now all I can think of is fish! Thank you Dear!

Audrey Hunt (author) from Idyllwild Ca. on December 12, 2010:

Amber - So pleased that I could be the one to introduce you to Barramundi. I just want to say that it has the most delicious taste. Please let me know how you like it.

Thanks, Amber!

Audrey Hunt (author) from Idyllwild Ca. on December 12, 2010:

breakfastpop - I hope you can try it sometime and that you enjoy it. Thank you.

breakfastpop on December 12, 2010:

Sounds like a great recipe, thanks.

Amber Allen on December 12, 2010:

Hi Audrey

Until your hub I knew very little about Barramundi fish. As you say they are an excellent choice being free of mercury yet full of omega 3. Your recipe looks great too - lemon and fish are perfect partners.

Amber:)

msorensson on December 12, 2010:

Hello, vocalcoach,

I love fish. I grew up with little meat and lots and lots of fish and seafoods.

My grandparents lived close to the sea. I remember buying buckets of seafoods and lots and lots fish with my grandmother.

Although I never really learned how to cook until I was in my twenties and in the US already, I love the simple recipes.

I love the one you presented here, and thank you for educating us about Barramundi. I will try this sometime.

Love, Melinda

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