Halibut is a delicious white fish that is mild and sweet in flavor and it’s super healthy to eat. Here’s a list of our favorite 15 healthy halibut recipes.
15 Healthy Halibut Recipes
Are you looking for new and exciting healthy halibut recipes? Halibut has such a mild flavor helping it pair well with so many different flavor combinations. Also there are so many incredible and yummy ways to prepare this nutrient dense protein.
My husband just returned home from a fishing trip and filled our freezer with halibut. Halibut is an excellent source of lean protein.
I am always looking for new recipes and since I just posted a round up ofbaked salmon recipes, I thought it was time to add one with halibut recipes.
What If I’m not in love with Seafood?
Halibut is a healthy, lean protein and is a perfect choice for those who aren’t in love with seafood because it has a very mild, sweet flavor. It doesn’t have a super fishy flavor which will typically make people shy away from seafood all together.
How Much Protein is in Halibut?
Good Source of High-QualityProteinOne serving of cookedhalibutpacks 42 grams of high-qualityproteinand thus can help meet your dietaryproteinneeds (1). The Dietary Reference Intake (DRI) forproteinis 0.36 grams per pound or 0.8 gram per kilogram of body weight.
Things to Look for When buying Halibut
If you don’t do any halibut fishing in your family, it is easy to find at the grocery store.
When purchasing fresh fish always ask to smell it first. It shouldn’t smell fishy at all and that’s how you know you’ve got a fresh, good piece. If you’re using frozen fish, be sure to use it as soon as it is thawed.
I know halibut isn’t a cheap fish to find, so you can substitute these recipes with another firm white fish, if you prefer. Try cod, haddock, fluke, flounder, turbot or even tilapia.
Because halibut is lower in fat content, it is very easy to overcook! Frozen halibut is even easier to overcook, so watch your fish very closely while cooking. You do not want dry fish!
I will always say yes to fish tacos and these Baja halibut fish tacos from Culinary Ginger are sure to please all!
14. Poor Man’s Lobster
It doesn’t need to be the real deal to taste like lobster! This Poor Man’s Lobster from Fav Family Recipes is really halibut.
15. Blackened Halibut Recipe
That crispy, well-seasoned outside of this Blackened Halibut looks divine from Healthy Recipes.
Don’t all of these recipes look amazing!? Which one do you want to try first?
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Here are some others you might also like:
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Hello! I am Camille, a wife, mother of four, Disney obsessed, certified teacher, and reality optimist. Motherhood comes with its ups and downs, and I hope while you’re here you’ll find something that makes your #momlife easier!
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The proteins you get from eating halibut are complete proteins. That means they provide every essential amino acid that your body can't make on its own. It promotes heart health. Halibut meat contains nutrients that keep the heart healthy, such as selenium, magnesium, niacin, and omega-three fatty acids.
Baking halibut with plenty of olive oil, butter, or even in a sauce, will prevent it from drying out. 2. Poach: Try poaching delicate halibut in tomato sauce or a broth flavored with lemon and white wine, or butter, garlic, and parsley. Simmer for about 5 to 10 minutes, depending on the thickness of the fish.
I like fresh green beans and cherry tomatoes, and a yellow onion sliced into half moons. Mushrooms, sliced bell peppers, and asparagus are also delicious options that would pair well with halibut.
They lower triglyceride levels and boost “good” cholesterol (HDL) levels while escorting “bad” cholesterol (LDL) out of your arteries to prevent dangerous buildup. The other nutrients found in Alaskan halibut also do a great deal to lower triglyceride levels and prevent oxidative stress on your cells.
(7) Pacific halibut also contain a moderate amount of mercury. Consuming too much mercury can lead to mercury poisoning symptoms, such as: Metallic taste in the mouth. Vomiting.
We've found an easy way to eliminate the smell: Soak the fish or the shellfish meat in milk for 20 minutes and then drain and pat dry. The casein in milk binds to the TMA, and when drained away, it takes the culprit that causes fishy odor with it. The result is seafood that's sweet smelling and clean-flavored.
Do you rinse halibut before cooking? You should gently rinse halibut under cold water before cooking. Pat any excess moisture off each fillet using a paper towel.
It sits on a pedestal for fish eaters and is sustainably harvested from pristine, glacial-fed waters. However, compared to other types of white fish like haddock, wall eye, blue gill, farmed tilapia, cod, or others, Alaskan halibut can be relatively expensive due to its high quality and small-boat fisherman sourcing.
I like to let its pleasant sweetness take center stage, so I generally steer away from overwhelming it with strong spices. Lemon is a classic pairing for all fish, and it's no different with halibut. Capers, garlic, and butter are also happy matches, and all of these ingredients are featured here.
Combine the garlic and the olive oil in a small bowl. Brush both sides of the halibut with the oil and let marinate for 15 minutes. Heat the grill to high. Season the halibut with salt and pepper, to taste, on both sides and grill until slightly charred and just cooked through, about 5 minutes per side.
The most classic way of cooking halibut is pan-frying a fillet and serving it on a bed of greens with a simple sauce. To pan-fry, heat a generous amount of butter in a pan, and when it starts to foam then put the fillets in skin-down cooking until it is crispy.
The fillets may ooze water and are mushy when cooked. While the cause of the condition is unknown, it is thought to be the result of nutritional deficiencies. Microscopically, there is muscle fiber atrophy and sometimes infiltration by inflammatory cells, fibrosis, and calcification of atrophied fibers.
Overall, both halibut and salmon are excellent sources of protein and important nutrients. However, if you're looking for a fish that's high in healthy fats, salmon is the clear winner. If you're watching your fat intake, halibut may be a better choice.
Like most fish, halibut is a high-quality source of protein and selenium, a powerful antioxidant that helps your body repair damaged cells and aids in decreasing inflammation (just like these foods). Halibut's power-packed nutrients, including omega-3 fatty acids, niacin and magnesium, also help fight heart disease.
Halibut, grouper, mahi-mahi, albacore tuna and canned tuna fall under the FDA's “good choices” category and should be eaten no more than once a week. Swordfish, orange roughy and bigeye tuna are best avoided, as they contain the highest levels of mercury.
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