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California Halibut
Fish
Nutri-ScoreA

California Halibut

Paralichthys californicus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

California 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.

California halibut is a flatfish native to the Pacific coast, known for its mild flavor and firm texture. It is a rich source of high-quality protein and essential nutrients.

Also known as:
Pacific halibutCalifornia flounder
Scientific NameParalichthys californicus
Region of OriginUnited States
Popular Comparisons:
California HalibutCalifornia HalibutVSAlaska Plaice FilletAlaska Plaice FilletCalifornia HalibutCalifornia HalibutVSAlbacore TunaAlbacore TunaCalifornia HalibutCalifornia HalibutVSAlbacore White TunaAlbacore White TunaCalifornia HalibutCalifornia HalibutVSAlbacore White Tuna LoinAlbacore White Tuna LoinCalifornia HalibutCalifornia HalibutVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletCalifornia HalibutCalifornia HalibutVSAmerican PlaiceAmerican PlaiceCalifornia HalibutCalifornia HalibutVSAmerican Plaice FilletAmerican Plaice FilletCalifornia HalibutCalifornia HalibutVSAnchoviesAnchoviesCalifornia HalibutCalifornia HalibutVSArctic CharArctic CharCalifornia HalibutCalifornia HalibutVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
80%
Fiber0g
Total31.0g
Protein
28g(90%)
Fats
3g(10%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.4 µg (100%)
Vitamin D570 IU (143%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Rich in vitamin B12, essential for nerve function and the production of DNA and red blood cells.
✓Contains selenium, an antioxidant that helps protect cells from damage.
✓Low in calories and fat, making it an excellent choice for weight management.

Possible Risks & Side Effects

!May contain mercury, so consumption should be limited, especially for pregnant women and young children.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best prepared by grilling, baking, or steaming to retain moisture and flavor. Avoid overcooking to maintain tenderness.

Smart Selection & Storage

How to Select

Choose California halibut with bright, clear eyes and firm flesh. The skin should be shiny and moist.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness.

Myths vs Realities

MythAll fish are low in mercury.
RealityNot all fish are low in mercury; larger fish tend to accumulate more mercury.
MythFish is not a good source of protein.
RealityFish, including California halibut, is an excellent source of high-quality protein.
MythYou should avoid fish if you're allergic to shellfish.
RealityFish allergies are different from shellfish allergies; many can eat fish safely.

Healthy Recipes

Lemon Herb Grilled California Halibut

This zesty grilled halibut is marinated in fresh herbs and lemon juice, perfect for a light and healthy meal.

Ingredients
  • 2 fillets of California halibut
  • 1/4 cup olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh dill
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, parsley, dill, salt, and pepper.
  2. 2. Marinate the halibut fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side until cooked through.

California Halibut Tacos with Mango Salsa

These fresh tacos are filled with grilled halibut and topped with a vibrant mango salsa for a tropical twist.

Ingredients
  • 2 fillets of California halibut
  • 4 corn tortillas
  • 1 ripe mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Grill the halibut fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Serve the grilled halibut in corn tortillas and top with mango salsa.

Baked California Halibut with Quinoa and Spinach

A nutritious baked halibut dish served on a bed of protein-packed quinoa and sautéed spinach.

Ingredients
  • 2 fillets of California halibut
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and place halibut fillets on a baking sheet.
  2. 2. Season with salt and pepper, and bake for 15-20 minutes until flaky.
  3. 3. In a skillet, heat olive oil, sauté garlic, add spinach, and cook until wilted. Serve halibut over quinoa and spinach.

California Halibut Ceviche

This refreshing ceviche features California halibut marinated in citrus juices, perfect for a light appetizer.

Ingredients
  • 1 lb fresh California halibut, diced
  • 1/2 cup fresh lime juice
  • 1/2 cup diced tomatoes
  • 1/4 cup chopped cilantro
  • 1/4 cup diced red onion
  • Salt and pepper to taste
Instructions
  1. 1. Combine halibut and lime juice in a bowl, ensuring fish is fully submerged. Marinate for 2 hours in the refrigerator.
  2. 2. Add tomatoes, cilantro, red onion, salt, and pepper to the marinated fish.
  3. 3. Serve chilled with tortilla chips or lettuce wraps.

California Halibut with Avocado Cream Sauce

Pan-seared halibut served with a creamy avocado sauce, offering a rich flavor while keeping it healthy.

Ingredients
  • 2 fillets of California halibut
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper until smooth.
  2. 2. Heat olive oil in a skillet and pan-sear halibut fillets for 4-5 minutes on each side.
  3. 3. Serve halibut topped with avocado cream sauce.

California Halibut and Vegetable Stir-Fry

A colorful stir-fry featuring halibut and a variety of vegetables, making it a quick and nutritious meal.

Ingredients
  • 2 fillets of California halibut, cut into cubes
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
Instructions
  1. 1. In a large skillet or wok, heat sesame oil over medium heat.
  2. 2. Add halibut cubes and cook until browned, about 3-4 minutes.
  3. 3. Add vegetables and soy sauce, stir-frying until vegetables are tender-crisp. Serve immediately.

California Halibut Salad with Citrus Vinaigrette

A light and refreshing salad featuring grilled halibut and a zesty citrus vinaigrette.

Ingredients
  • 2 fillets of California halibut
  • 4 cups mixed greens
  • 1 orange, segmented
  • 1/4 cup sliced almonds
  • 1/4 cup olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Grill halibut fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Toss mixed greens with citrus vinaigrette, top with halibut, orange segments, and almonds.

California Halibut Stuffed Bell Peppers

Bell peppers filled with a savory mixture of halibut, quinoa, and spices, baked to perfection.

Ingredients
  • 2 fillets of California halibut, cooked and flaked
  • 2 bell peppers, halved
  • 1 cup cooked quinoa
  • 1/2 cup diced tomatoes
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix flaked halibut, quinoa, tomatoes, cumin, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until peppers are tender.

California Halibut with Roasted Asparagus

Oven-roasted halibut served alongside tender asparagus, drizzled with a balsamic reduction for added flavor.

Ingredients
  • 2 fillets of California halibut
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss asparagus with olive oil, salt, and pepper, and place on a baking sheet.
  2. 2. Season halibut fillets with salt and pepper and place on the same sheet.
  3. 3. Roast for 15-20 minutes until halibut is flaky and asparagus is tender. Drizzle with balsamic vinegar before serving.

California Halibut and Sweet Potato Cakes

These flavorful cakes combine halibut and sweet potatoes, pan-fried for a crispy exterior and soft interior.

Ingredients
  • 1 lb cooked California halibut, flaked
  • 1 cup mashed sweet potatoes
  • 1/4 cup breadcrumbs
  • 1 egg, beaten
  • 1 tablespoon chopped green onions
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine flaked halibut, mashed sweet potatoes, breadcrumbs, egg, green onions, salt, and pepper.
  2. 2. Form mixture into patties and refrigerate for 30 minutes.
  3. 3. Pan-fry the cakes in a skillet over medium heat until golden brown on both sides, about 4-5 minutes per side.

Frequently Asked Questions (FAQ)

What is the best way to cook California halibut?

California halibut is best cooked by grilling, baking, or pan-searing to preserve its delicate flavor.

Is California halibut sustainable?

Yes, California halibut is often caught using sustainable fishing practices, but it's important to check for certifications.

How can I tell if California halibut is fresh?

Fresh California halibut should have a mild ocean smell, firm flesh, and clear, bright eyes.

What are the health benefits of eating California halibut?

It is high in protein, low in fat, and provides essential nutrients like omega-3 fatty acids and vitamin B12.

Can I eat the skin of California halibut?

Yes, the skin is edible and can be crispy when cooked properly, adding flavor and texture.

How should I store leftover California halibut?

Store leftovers in an airtight container in the refrigerator for up to 2 days.

What sides pair well with California halibut?

It pairs well with vegetables, rice, or a light salad for a balanced meal.

Is California halibut high in mercury?

While it is lower in mercury than some other fish, moderation is recommended, especially for vulnerable populations.

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Comparisons
California Halibut vs Alaska Plaice Fillet California Halibut vs Albacore Tuna California Halibut vs Albacore Tuna
Nutrients
Protein in California Halibut Calories in California Halibut Vitamin-c in California Halibut Magnesium in California Halibut
Featured Guides
Health Benefits of California Halibut Healthy Recipes with California Halibut
Rankings
Fish high in vitamin-d Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico