Fish

Fillet

Barramundi fillet is a boneless side lifted from the frame, pin bones removed or marked. Flesh is white, large moist flakes, mild and forgiving. Australian and SE Asian icon; thrives skin-on grilled or steamed. Pan-sear, grill, bake, or steam depending on thickness; Australian modern and Southeast Asian steam/curry cookery. Keep iced and use soon after thawing. Moderate moisture, not tuna-oily guides whether you cook hot-and-fast or with more basting.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Belly

Centre Cut

Dorsal

Loin

Tail

Ventral

Characteristics

Preparations

BakedFreshGrilledSearedSteamed

Traits

Boneless SideCooks EvenlyFirm Or Flaky By SpeciesFreshness CriticalMain YieldPin Bones CheckedVersatile

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 132

Amount per 100 g

Total Fat 4.59 g
Saturated Fat 0.96 g
Trans Fat 0 g
Monounsaturated Fat 2.07 g
Polyunsaturated Fat 1.99 g
Cholesterol 54.2 mg
Sodium 76.6 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 22 g
Water 74 g

Detailed nutrients

Energy 132 kcal
Water 74 g
Protein 22 g
Fat 4.59 g
- Saturated Fat 0.96 g
- Monounsaturated Fat 2.07 g
- Polyunsaturated Fat 1.99 g
  - Omega-3 0.8 g
Vitamins 43 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.17 mg
- Vitamin B3 — Niacin 4.45 mg
- Vitamin B5 — Pantothenic Acid 0.77 mg
- Vitamin B6 0.44 mg
- Vitamin B7 — Biotin 3.2 µg
- Vitamin B9 — Folate 12.9 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.6 µg
- Vitamin E 0.63 mg
- Vitamin K 0.5 µg
Minerals 374 mg
- Major Minerals 373 mg
  - Calcium 58 mg
  - Sodium 76.6 mg
  - Potassium 238 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.2 g
Cholesterol 54.2 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.17 · vitamin-b3-niacin: 4.45 · vitamin-b5-pantothenic-acid: 0.77 · vitamin-b6: 0.44 · vitamin-b7-biotin: 3.2 · vitamin-b9-folate: 12.9 · vitamin-d: 1.6 · vitamin-e: 0.63 · vitamin-k: 0.5 ·

Minerals

Sodium: 76.59 · Potassium: 238 · Calcium: 58 · Iron: 1.5 ·

Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.

History

1900

Barramundi fillets entered urban fish markets as portion-friendly alternatives to whole fish.

1980

Restaurant lines standardised barramundi fillets for consistent cook times.

2000

Frozen-at-sea and aquaculture fillets widened barramundi availability inland.