Skip Salmon: A Buttery, Lower-Calorie Fish to Try Instead

If you're looking for a salmon alternative that keeps calories lower without giving up much in the way of flavor or texture, barramundi is worth considering. This Indo-Pacific white fish is often overlooked, yet it delivers a rich, buttery taste that stands out among leaner seafood options.

Salmon is relatively high in calories because of its fat content, usually landing between 130 and 200 calories per 100-gram serving. Barramundi, by comparison, typically has about 100 calories per 100 grams, while still offering plenty of flavor. Many lower-fat substitutes, such as cod and tilapia, taste fairly neutral, but barramundi has a distinct oceanic richness that can resemble sablefish or flounder. Although it is considered a medium-fat fish, it can offer a higher proportion of omega-3 fatty acids relative to its total fat than salmon, along with similar protein content, so the nutritional tradeoff is small.

As with salmon, barramundi can vary depending on whether it is wild-caught or farm-raised. Both are generally mild, sweet, and buttery, though ocean-caught fish often taste a little more complex because of their more varied diet. Farm-raised barramundi can also be prized for its quality and sustainable aquaculture methods. As long as you watch for the usual signs of freshness at the seafood counter, either option can be a strong choice.

How to use barramundi in place of salmon

Because barramundi sits in the middle when it comes to fat, firmness, and flavor, it is a highly adaptable fish. Even so, when swapping it into salmon recipes, you may need to account for its lighter flavor and lower fat content to get the best result.

A richly marbled salmon fillet may not need much oil in a skillet, but barramundi usually benefits from a bit more help. That is especially true in stainless steel or cast-iron pans, or when you want especially crisp skin. Butter can deepen its flavor quickly, while a neutral oil may be better for an ocean-caught fillet if you want to preserve its natural taste. As with salmon, cooking it mostly skin-side down helps prevent sticking and promotes crispness.

Barramundi also works well in soups and chowders. It forms large flakes when cooked and holds together well in broth. While neither fish is usually used for a classic fish stock, barramundi has enough flavor to stand up in a rich soup without overpowering the other ingredients the way salmon sometimes can. It may not be the best choice if you want a very strong fish flavor, but it is a reliable, lean protein that adds substance to a recipe.