Also indexed as: Atlantic Halibut, California Halibut,
Greenland Turbot, Pacific Halibut
Halibut is a mild, firm-textured fish; its cheeks are particularly tender
and delicious.
Halibut is officially a flatfish, but with a difference. Its eyes and mouth have not
migrated over to one side of its body, and it swims by moving its tail, unlike the whole-body
undulations of most flatfish. Like other flatfish, however, it lives near the bottom of the
sea and takes on protective coloration to match the sand or mud. This deep-water swimmer can
grow to be huge—up to 700 pounds (315 kg)—although 50 to 100 pounds (22.5 to 45
kg) is more common. Halibut is a mild, firm-textured fish; its cheeks are particularly tender
and delicious.
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.
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).
Availability
Fresh Pacific halibut is available in the spring and summer; fresh
Atlantic halibut is available sporadically. Frozen halibut is available year-round.
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.
Nutritional Highlights
Halibut, 1/2 fillet (5.5 oz.) (155.65g)
Calories: 223
Protein: 42.4g
Carbohydrate: 0.0g
Total Fat: 4.7g
Fiber: 0.0g
*Excellent source of: Potassium (916mg), Selenium (74.4mcg), Vitamin B6
(0.63mg), and Vitamin B12 (2.2mcg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value, based upon United States
Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a
particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value.
Nutritional information and daily nutritional guidelines may vary in different countries.
Please consult the appropriate organization in your country for specific nutritional values
and the recommended daily guidelines.
When cooked (dry heat), both Atlantic and Pacific halibut provide 0.548 grams of omega-3
fatty acids, derived from EPA (0.091g), DHA (0.374g), and ALA (0.083g) per 100 grams of Atlantic and Pacific
halibut.
Copyright © 2002 Healthnotes, Inc. All rights
reserved. www.healthnotes.com
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Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. 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 December 2003.
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