Halibut
Hippoglossus spp.Clinical Encyclopedia
Halibut provides 140 kcal, 28g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Halibut is a large flatfish known for its mild flavor and firm texture. It is a rich source of high-quality protein and essential nutrients, making it a popular choice in many cuisines.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Halibut can be grilled, baked, or pan-seared. It is best enjoyed when cooked to an internal temperature of 145°F (63°C).
Smart Selection & Storage
Choose halibut that has a fresh, mild scent and firm, moist flesh. The skin should be shiny and free of discoloration.
Store fresh halibut in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.
Myths vs Realities
Healthy Recipes
Grilled Halibut with Mango Salsa
This vibrant dish features grilled halibut topped with a refreshing mango salsa, perfect for a light summer meal.
- 2 halibut fillets (6 oz each)
- 1 ripe mango, diced
- 1/2 red onion, finely chopped
- 1 jalapeño, seeded and minced
- 1 lime, juiced
- 1/4 cup fresh cilantro, chopped
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat.
- 2. In a bowl, combine mango, red onion, jalapeño, lime juice, cilantro, salt, and pepper. Mix well and set aside.
- 3. Season halibut fillets with salt and pepper, grill for 4-5 minutes on each side until cooked through, and serve topped with mango salsa.
Baked Halibut with Lemon and Dill
A simple yet elegant baked halibut dish infused with lemon and fresh dill, served with steamed asparagus.
- 2 halibut fillets (6 oz each)
- 1 lemon, sliced
- 2 tablespoons fresh dill, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 bunch asparagus, trimmed
- 1. Preheat the oven to 375°F (190°C).
- 2. Place halibut fillets on a baking sheet, drizzle with olive oil, and season with salt, pepper, and dill. Top with lemon slices.
- 3. Bake for 15-20 minutes until the fish is flaky and serve with steamed asparagus.
Halibut Tacos with Cabbage Slaw
These healthy halibut tacos are filled with tender fish and topped with a crunchy cabbage slaw, perfect for a quick weeknight dinner.
- 2 halibut fillets (6 oz each)
- 4 corn tortillas
- 2 cups green cabbage, shredded
- 1 carrot, grated
- 1/4 cup Greek yogurt
- 1 tablespoon lime juice
- Salt and pepper to taste
- 1. Season halibut fillets with salt and pepper, then grill or pan-sear for 4-5 minutes on each side until cooked through.
- 2. In a bowl, mix cabbage, carrot, Greek yogurt, lime juice, salt, and pepper to create the slaw.
- 3. Warm tortillas, fill with halibut, and top with cabbage slaw before serving.
Halibut and Quinoa Bowl with Avocado
A nourishing bowl featuring halibut, quinoa, and creamy avocado, drizzled with a zesty lime dressing.
- 2 halibut fillets (6 oz each)
- 1 cup cooked quinoa
- 1 avocado, sliced
- 1 lime, juiced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup cherry tomatoes, halved
- 1. Season halibut fillets with salt and pepper, then grill or pan-sear until cooked through.
- 2. In a bowl, whisk together lime juice, olive oil, salt, and pepper.
- 3. Assemble the bowl with quinoa, halibut, avocado, and cherry tomatoes, then drizzle with the lime dressing.
Halibut Stir-Fry with Broccoli and Bell Peppers
A colorful stir-fry featuring halibut, broccoli, and bell peppers, tossed in a light soy sauce and ginger dressing.
- 2 halibut fillets (6 oz each)
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 tablespoon ginger, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 1. Cut halibut into bite-sized pieces and season with salt and pepper.
- 2. In a large pan, heat olive oil, add ginger, and stir-fry halibut until golden brown.
- 3. Add broccoli and bell peppers, stir in soy sauce and sesame oil, and cook until vegetables are tender-crisp.
Halibut with Herb-Crusted Cauliflower
A unique dish featuring halibut paired with a crunchy herb-crusted cauliflower, offering a delightful texture contrast.
- 2 halibut fillets (6 oz each)
- 1 small head cauliflower, cut into florets
- 1/2 cup whole wheat breadcrumbs
- 2 tablespoons parsley, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Toss cauliflower florets with olive oil, breadcrumbs, parsley, salt, and pepper, then spread on a baking sheet.
- 3. Bake cauliflower for 20 minutes, then add halibut fillets to the sheet and bake for an additional 15-20 minutes until fish is cooked through.
Halibut with Tomato Basil Relish
A fresh and flavorful halibut dish topped with a homemade tomato basil relish, perfect for any occasion.
- 2 halibut fillets (6 oz each)
- 2 cups cherry tomatoes, halved
- 1/4 cup fresh basil, chopped
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, combine cherry tomatoes, basil, balsamic vinegar, olive oil, salt, and pepper to make the relish.
- 2. Season halibut fillets with salt and pepper, then grill or pan-sear until cooked through.
- 3. Serve halibut topped with the tomato basil relish.
Halibut with Sweet Potato Mash
A comforting dish featuring halibut served alongside creamy sweet potato mash, providing a nutritious twist.
- 2 halibut fillets (6 oz each)
- 2 large sweet potatoes, peeled and cubed
- 2 tablespoons Greek yogurt
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Boil sweet potatoes until tender, then drain and mash with Greek yogurt, olive oil, salt, and pepper.
- 2. Season halibut fillets with salt and pepper, then grill or pan-sear until cooked through.
- 3. Serve halibut alongside the sweet potato mash.
Halibut Salad with Citrus Vinaigrette
A light and refreshing salad featuring halibut over mixed greens, drizzled with a zesty citrus vinaigrette.
- 2 halibut fillets (6 oz each)
- 4 cups mixed greens
- 1 orange, segmented
- 1/4 cup walnuts, toasted
- 2 tablespoons olive oil
- 1 tablespoon orange juice
- Salt and pepper to taste
- 1. Season halibut fillets with salt and pepper, then grill or pan-sear until cooked through.
- 2. In a bowl, whisk together olive oil, orange juice, salt, and pepper to create the vinaigrette.
- 3. Assemble salad with mixed greens, orange segments, walnuts, and top with halibut, drizzling with vinaigrette.
Halibut and Zucchini Noodles
A healthy twist on pasta, this dish features halibut served over zucchini noodles with a light garlic sauce.
- 2 halibut fillets (6 oz each)
- 2 medium zucchinis, spiralized
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1/4 cup grated Parmesan cheese
- 1. In a skillet, heat olive oil and sauté garlic until fragrant, then add zucchini noodles and cook for 2-3 minutes.
- 2. Season halibut fillets with salt and pepper, then grill or pan-sear until cooked through.
- 3. Serve halibut over zucchini noodles, topped with Parmesan cheese.
Frequently Asked Questions (FAQ)
Is halibut a healthy fish to eat?
Yes, halibut is a healthy fish that is high in protein and low in fat, making it a nutritious choice.
How often can I eat halibut?
It is recommended to consume halibut in moderation due to potential mercury content, especially for vulnerable populations.
What is the best way to cook halibut?
Halibut can be grilled, baked, or pan-seared. It is best cooked until it flakes easily with a fork.
Can I eat halibut raw?
While some people consume raw fish, it is not recommended to eat halibut raw due to the risk of parasites.
What are the nutritional benefits of halibut?
Halibut is rich in protein, omega-3 fatty acids, vitamins B12 and D, and minerals like selenium and phosphorus.
Is halibut sustainable?
Sustainability varies by fishing practices; look for certifications like MSC to ensure you are choosing sustainably sourced halibut.
What does halibut taste like?
Halibut has a mild, slightly sweet flavor and a firm, flaky texture, making it versatile for various dishes.
How should I store halibut?
Fresh halibut should be stored in the refrigerator and consumed within 1-2 days, or frozen for longer storage.