Halibut Learn how to buy and prepare fantastic halibut
Best to buy
Look for halibut that smells fresh like the ocean and has clear eyes, clean red gills, moist scales, and firm white flesh.
Store it safely
Remove packaging, rinse fish under cold water, and pat dry. Refrigerate covered with crushed ice and cling wrap for up to two days.
Tasty tip
The secret to delicious halibut is to not overcook it. Halibut is done when the flesh becomes opaque but is still moist and easily pierced with a fork.
Power food
Halibut is an excellent source of potassium, selenium, vitamin B6, and vitamin B12.
Also indexed as: Atlantic Halibut, California Halibut, Greenland Turbot, Pacific Halibut
Preparation, uses, and tips
Frozen halibut should be cooked without thawing as it tastes fresher than thawed fish. The secret to successful halibut cookery is to not overcook. Whichever of the following cooking methods you choose, your halibut will be cooked when the flesh becomes opaque but is still moist and can easily be pierced with a fork.
Baking
Place halibut in a greased baking dish, or wrap in oiled foil and place on a baking sheet. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven until done, about 10 minutes for each inch (2.5cm) of thickness.
Broiling
Rinse halibut fillets or steaks and pat dry with a paper towel. Place fish on a rack above a baking dish, and brush with melted butter or oil. Preheat broiler and adjust oven rack so fish is 3 to 4 inches (7.6 to 10cm) from the element. Broil, turning once, until fish is opaque but still moist in the center, about 6 to 10 minutes, depending on size of the fish.
Grilling
Halibut fillets or steaks may be placed directly on a greased grill; Greenland turbot should be supported by perforated aluminum foil. Grill 4 to 6 inches (10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade and close hood of grill. Cook until fish is opaque and moist on the inside, about 6 to 8 minutes for fish less than 1-inch (2.5 cm) thick, and 10 to 15 minutes for fish larger than 1-inch (2.5cm) thick.
Pan frying
Coat halibut with seasoned flour, crumbs, or cornmeal. Shake off any extra coating and fry in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until opaque and moist on the inside, 4 to 8 eight minutes.
Deep frying
Pour oil into a wok or deep fryer; it should be at least 1 1/2inches (3.8 cm) deep, and the cooker should be less than half full of oil. Heat oil to 375°F (190°C), using a thermometer to monitor temperature. Cut boneless strips into similar sized pieces about 1 1/4 to 1 1/2-inch (3.175 to 3.8 cm) thick. Dip in batter, drain, and then slip pieces into hot oil. Cook until brown, 2 to 3 minutes.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip the halibut in, then cover pan and keep liquid at a simmer for about 8 minutes per inch (2.5cm) of thickness.
Buying and storing tips
Quality halibut is easy to recognize. It smells fresh, like the ocean, and has firm white flesh. Keep halibut cool on the trip from the market to your house. Never let it stay unrefrigerated for long.
To store halibut, remove the packaging, rinse fish under cold water, and pat dry with paper towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part of the refrigerator. Halibut will store well this way for up to two days.
When well-wrapped, halibut can be frozen for up to two months in a refrigerator freezer and three to four months in a deep freeze. Use lined freezer paper, and wrap the fish tightly from head to tail with at least two layers of paper.
To thaw slowly, unwrap the fish, place in pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place the whole fish (wrapped in a watertight bag) in a sink with cool running water, allowing about 30 minutes per pound (450g). For fastest thawing, use the defrost cycle of your microwave, allowing two to five minutes per pound (450g), with equal standing time in between zaps (as one minute defrost to one minute resting).
Varieties
Atlantic halibut, caught mostly as a by-catch of other fisheries, has a delicate flavor and firm texture. Pacific halibut, caught as far north as Alaska, is milder in taste than Atlantic halibut. Greenland turbot and California halibut are large flatfish that are often sold as halibut; they possess softer flesh.
Most halibut is available fresh as steaks, fillets, or roasts; however much halibut has been frozen.
Nutrition Highlights
Halibut (cooked, dry heat), 3 oz. (85g)
Calories: 119
Protein: 23g
Carbohydrate: 0g
Total Fat: 3g
Fiber: 0g
*Excellent source of: Magnesium (0.02mg), Niacin (6.05mg), Phosphorus (242.25mg), and Selenium (39.78mcg)
*Good source of: Potassium (489.60mg), Vitamin B6 (0.34mg), and Vitamin B12 (1.16mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Provides 0.4 grams of omega-3 fatty acids
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires February 2010.
