Detroit Free Press: Hot new catch Barramundi is a heart-healthy choice

Cooking with Susan Marie

QUESTION: What is barramundi and how do you prepare it? -- Caroline Miller, West Bloomfield

Answer: Barramundi is a white-flesh fish farmed-raised by Australis Aquaculture, based outside Boston.

TV star Dr. Mehmet Oz calls it one of the "super foods to eat now."

On his Web site -- www.doctoroz.com -- Oz says that "if the barramundi fish were a human, he would be a tree-hugging, salad-loving vegetarian. The barramundi, hailing from the coast of Australia, eschews his fellow fish, dining on plankton instead."

Barramundi is known for its high amounts of omega-3 fatty acids, which are good fats that promote heart and brain health, with 833 milligrams in a 5-ounce serving. By comparison, wild Coho salmon has 900 milligrams.

Some restaurants have the fish on the menu and area Hiller's Markets carry it on a regular basis.

Michael Hayden, Hiller's deli and fish corporate supervisor, says the stores have sold barramundi for about two years.

"It's more popular now since Dr. Oz recommends it," says Hayden. "More people are willing to try it."

Hayden estimates that Hiller's stores go through about 200 pounds a week.

"We found that once our fish guys get customers to try it, they do come back and ask for it because it is mild," he says.

Barramundi also has a great health profile, says Dave Blume of Weyand's Seafood in Wyandotte. Weyand's (734-284-0400) carries frozen and occasionally fresh barramundi.

"It a clean-tasting and versatile fish that you can cook many different ways, and it takes to any seasoning," he says.

For comparison's sake, Blume says barramundi is milder but has more omega-3s than, say, tilapia and cod.

Barramundi can be baked, broiled and sautéed. Because it is a firmer fish, it also holds up well on the grill.

It's sold skinless and pin bones removed. At Hiller's, where it runs about $12 a pound, it currently is on sale for $9.99 a pound.

I tried this recipe, adapted from Australis' Web site, www.thebetterfish.com: Preheat the broiler and line a broiler pan with foil. Season four barramundi fillets with salt and pepper. Combine 2 tablespoons honey, 1 teaspoon balsamic vinegar, 2 teaspoons soy sauce, 1 tablespoon orange juice, 1 tablespoon orange zest and 2 teaspoons olive oil. Brush half of the glaze on the fillets.

Broil 4 inches from the heat until lightly browned, about 3-5 minutes. Brush remaining glaze on fish and continue broiling another 5 minutes. Total cooking time should be 8 minutes per inch of thickness.

HAVE A QUESTION? Contact Free Press Test Kitchen director SUSAN M. SELASKY noon-3 p.m. Thursdays at 313-222-6432 or food@freepress.com