A winter of barra

It was fun while it lasted, but it’s finally time to say goodbye to summer and HELLO to the colder seasons. Colder nights and shorter days may mean big bowls of soup, woolly socks and hot tea in bed (umm, yes please), but as always, along with all the good stuff comes the less-than-good stuff. Yup, winter nasties, sniffle season – we’re looking at you!

There are many ways to arm your immune system to protect you from all those pesky winter germs floating around, and a healthy and balanced diet is one of them. Not only is Australian barramundi a delicious source of protein, it’s also loaded with immune-boosting benefits.

Here are three reasons why Aussie barramundi should be your plate’s best pal this coming winter:

  1. Omega-3 fatty acids
  2. Vitamin D
  3. High protein

Omega-3 fatty acids

Barra is chock-full of omega-3 fatty acids which are a powerhouse when it comes to benefits for your body! These fatty acids contain anti-inflammatory properties which can reduce the risk of heart disease and arthritis symptoms and are believed to reduce the risk of developing some cancers. They also help circulate serotonin and dopamine, which are the happiness and feel-good hormones, meaning you are keeping not only the body healthy by eating Aussie barra but also the brain too! Bonus points for those of us who suffer from S.A.D (seasonal affective disorder) and are missing summer a little too much…

As little as a 100g fillet of farmed Aussie barra provides between 2 – 4.5 times the National Heart Foundation of Australia’s recommendation for daily intake of omega-3 fatty acids. For some perspective, you’d have to eat 1700g of scotch fillet steak (approximately 8.5 X 200g fillets) to receive the same amount of omega-3s!

Vitamin D

The colder months may find you spending more time indoors with less exposure to the sun (goodbye summer glow) meaning it might be harder to get your daily dose of Vitamin D! Sometimes referred to as the “sunshine vitamin” because it’s produced in your skin in response to sunlight, vitamin D is important for growth and development of bones and teeth, as well as building resistance against certain diseases.

Never fear, did you know that one 100g serving of barramundi provides about half your recommended daily intake of vitamin D? Meaning you can maintain those vital sunshine vitamin levels even if it’s time to say goodbye to the natural summer tan…

High protein

While most of us know protein as the “muscle building” nutrient, even if you are not spending your winter throwing tin at the gym, it is important to get enough protein every day, as it’s a vital part of a healthy and balanced diet no matter the season!

100g of farmed Aussie barramundi has almost 20g of protein with only 7.3g of fat, which is almost HALF the fat of chicken and pork, making it the lean, mean protein of our dreams and the perfect protein for your plate, post-workout or not.



If you’re looking for some easy and DELICIOUS recipes, look no further than our FREE recipe cookbook created by Australia’s best chefs.

Author: dom