Fish

Steak

Barramundi steak is a thick cross-cut or loin portion for grilling—white, large moist flakes, mild and forgiving. It behaves like a meaty fish steak: hot surface, short time, rest briefly. Season simply; finish with acid or herb oil. Australian and SE Asian icon; thrives skin-on grilled or steamed. Doneness is judged by flake and translucency, not beef habits alone.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Centre Cut

Cross Cut

Tail Cut

Characteristics

Preparations

BroiledGrilledPan Seared

Traits

Bold Or Mild By SpeciesGrill ReadyJuicy When Not OvercookedMeatyQuick CookThick Portion

Nutrition

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

Nutrition Facts

Per 100 g edible portion

Calories 124

Amount per 100 g

Total Fat 4.37 g
Saturated Fat 1.03 g
Trans Fat 0 g
Monounsaturated Fat 2.09 g
Polyunsaturated Fat 2.01 g
Cholesterol 54.8 mg
Sodium 79.5 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 22.2 g
Water 74.6 g

Detailed nutrients

Energy 124 kcal
Water 74.6 g
Protein 22.2 g
Fat 4.37 g
- Saturated Fat 1.03 g
- Monounsaturated Fat 2.09 g
- Polyunsaturated Fat 2.01 g
  - Omega-3 0.8 g
Vitamins 41.7 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.22 mg
- Vitamin B5 — Pantothenic Acid 0.73 mg
- Vitamin B6 0.41 mg
- Vitamin B7 — Biotin 3.1 µg
- Vitamin B9 — Folate 12.2 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.5 µg
- Vitamin E 0.6 mg
- Vitamin K 0.5 µg
Minerals 447 mg
- Major Minerals 446 mg
  - Calcium 68 mg
  - Sodium 79.5 mg
  - Potassium 298 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.2 g
Cholesterol 54.8 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 4.22 · vitamin-b5-pantothenic-acid: 0.73 · vitamin-b6: 0.41 · vitamin-b7-biotin: 3.1 · vitamin-b9-folate: 12.2 · vitamin-d: 1.5 · vitamin-e: 0.6 · vitamin-k: 0.5 ·

Minerals

Sodium: 79.53 · Potassium: 298 · Calcium: 68 · Iron: 1.5 ·

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

History

1960

Retail barramundi steaks made weeknight fish grilling practical.

2000

Restaurant rare-seared steaks popularised thick barramundi portions.