Barramundi
Food · Protein · Food, Typed Supps
A mild-tasting fish that is not just filler — it carries a real dose of omega-3, more than most white fish manage.
Stage by stage
- Intake (Chewing & digestion begins): Protein and fat structure begins breaking down with chewing and stomach acid.
- Stomach (Protein digestion starts): Stomach enzymes begin breaking down the fish protein.
- Small intestine (Fat & protein absorbed): Omega-3 fats are absorbed alongside dietary fat; protein is broken into amino acids.
- Bloodstream & tissues (Incorporated into cell membranes): Omega-3s get incorporated into cell membranes throughout the body, including heart tissue.
Timing
Any meal; the fat content helps absorb its own fat-soluble nutrients.
Time to effect
- Weeks: Regular intake gradually shifts cell membrane fatty acid composition over 4 to 8 weeks.
Allergens
Contains: Fish. Derived from what this food is, not from a product label.
Eating patterns
Fits: Pescatarian, Kosher, Keto, Gluten-free. Depends on the product: Halal, Low-FODMAP.
Satiety
172 on the satiety index, where white bread is 100 — high. Modelled from the Holt et al. (1995) measurements.
Environmental footprint
13.6 kg CO2e and 3691 litres of freshwater per kg, matched to "Fish (farmed)" in Poore & Nemecek (2018), Science 360.
Cost band
Pricey — roughly £20 per kg, as a band midpoint rather than a price.
Key nutrients
Nutrition per 100g
- Calories: 125
- Protein: 19.2g
- Carbohydrate: 0g
- of which sugars: 0g
- Fat: 5.3g
- of which saturated: 1.2g
- Fibre: 0g
- Sodium: 56mg
Food vs. supplement
A 100g serving supplies just over 500mg combined omega-3 — roughly half a standard fish oil capsule’s worth — plus selenium, vitamin D and protein a capsule alone does not provide.
Kitchen tip
Barramundi has a mild, slightly sweet flavour and firm flesh that holds up well to pan-searing skin-side down, or baking whole.
Common myth
“Barramundi is a plain white fish with little omega-3.” In reality: Barramundi carries meaningfully more omega-3 than true white fish like cod or basa — closer to a moderately oily fish, though still below salmon.
Recipes that use it
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In the glossary
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