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Greenland Halibut
Fish
Nutri-ScoreA

Greenland Halibut

Reinhardtius hippoglossoides

Clinical Encyclopedia

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

Greenland Halibut provides 140 kcal, 20g 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.

Greenland halibut is a flatfish known for its mild flavor and firm texture, making it a popular choice in various culinary applications. It is rich in protein and essential nutrients, contributing to a balanced diet.

Also known as:
TurbotGreenland Plaice
Scientific NameReinhardtius hippoglossoides
Region of OriginGreenland
Popular Comparisons:
Greenland HalibutGreenland HalibutVSAlaska Plaice FilletAlaska Plaice FilletGreenland HalibutGreenland HalibutVSAlbacore TunaAlbacore TunaGreenland HalibutGreenland HalibutVSAlbacore White TunaAlbacore White TunaGreenland HalibutGreenland HalibutVSAlbacore White Tuna LoinAlbacore White Tuna LoinGreenland HalibutGreenland HalibutVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletGreenland HalibutGreenland HalibutVSAmerican PlaiceAmerican PlaiceGreenland HalibutGreenland HalibutVSAmerican Plaice FilletAmerican Plaice FilletGreenland HalibutGreenland HalibutVSAnchoviesAnchoviesGreenland HalibutGreenland HalibutVSArctic CharArctic CharGreenland HalibutGreenland HalibutVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
80%
Fiber0g
Total25.0g
Protein
20g(80%)
Fats
5g(20%)
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 D2 µg (10%)
Vitamin B122 µg (83%)
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 protein, which supports muscle growth and repair.
✓Rich in omega-3 fatty acids, promoting heart health and reducing inflammation.
✓Contains essential vitamins and minerals, including Vitamin D and selenium, which are vital for immune function.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; consumption should be moderated, especially for pregnant women.
!Allergic reactions may occur in individuals sensitive to fish.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose fish with clear eyes, shiny skin, and a fresh smell. Avoid any with a strong fishy odor.

How to Store

Keep in the coldest part of the refrigerator and consume within two days, or freeze for longer preservation.

Myths vs Realities

MythAll fish are low in mercury.
RealitySome fish, including certain types of halibut, can contain higher levels of mercury.
MythFish is not a good source of protein.
RealityFish, including Greenland halibut, is an excellent source of high-quality protein.
MythYou can eat fish raw without any risks.
RealityRaw fish can pose health risks; proper cooking is recommended.

Healthy Recipes

Lemon Herb Grilled Greenland Halibut

This zesty grilled halibut is marinated in a blend of fresh herbs and lemon juice, making it a light and refreshing dish perfect for summer.

Ingredients
  • 2 fillets of Greenland 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.

Baked Greenland Halibut with Quinoa and Spinach

This nutritious dish features baked halibut served over a bed of fluffy quinoa and sautéed spinach, packed with protein and vitamins.

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

Greenland Halibut Tacos with Mango Salsa

These vibrant tacos are filled with grilled halibut and topped with a refreshing mango salsa, making them a fun and healthy meal.

Ingredients
  • 2 fillets of Greenland 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 for 4-5 minutes on each side until cooked through.
  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 topped with mango salsa.

Greenland Halibut and Asparagus Stir-Fry

A quick and healthy stir-fry featuring tender halibut and crisp asparagus, tossed in a light soy sauce and ginger dressing.

Ingredients
  • 2 fillets of Greenland halibut, cut into cubes
  • 1 bunch asparagus, trimmed and cut into pieces
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon sesame oil
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat and add halibut cubes, cooking until browned.
  2. 2. Add asparagus and ginger, stir-frying for another 3-4 minutes.
  3. 3. Drizzle with soy sauce, sprinkle sesame seeds, and serve hot.

Mediterranean Greenland Halibut Salad

This colorful salad features baked halibut on a bed of mixed greens, cherry tomatoes, olives, and feta cheese, dressed with a light vinaigrette.

Ingredients
  • 2 fillets of Greenland halibut
  • 4 cups mixed greens
  • 1 cup cherry tomatoes, halved
  • 1/2 cup olives, pitted and sliced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. Bake halibut fillets at 375°F (190°C) for 15-20 minutes until flaky.
  2. 2. In a large bowl, combine mixed greens, cherry tomatoes, olives, and feta cheese.
  3. 3. Top the salad with the baked halibut and drizzle with balsamic vinaigrette before serving.

Spicy Greenland Halibut with Cauliflower Rice

This dish features pan-seared halibut with a spicy rub, served over a bed of cauliflower rice for a low-carb, flavorful meal.

Ingredients
  • 2 fillets of Greenland halibut
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • 1 head cauliflower, riced
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. Mix paprika, cayenne, and salt; rub onto halibut fillets.
  2. 2. Sear the halibut in a skillet over medium heat for 4-5 minutes on each side.
  3. 3. In another skillet, sauté riced cauliflower in olive oil until tender, then serve halibut on top.

Greenland Halibut with Avocado Cream

This elegant dish features pan-seared halibut topped with a creamy avocado sauce, served alongside roasted vegetables.

Ingredients
  • 2 fillets of Greenland halibut
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • 1 tablespoon lime juice
  • 1 cup mixed vegetables (bell peppers, zucchini)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat oven to 400°F (200°C) and roast mixed vegetables for 20 minutes.
  2. 2. Blend avocado, Greek yogurt, lime juice, salt, and pepper until smooth.
  3. 3. Pan-sear halibut fillets for 4-5 minutes on each side, then serve with avocado cream and roasted vegetables.

Coconut Curry Greenland Halibut

This aromatic dish features halibut simmered in a creamy coconut curry sauce, served with steamed brown rice for a wholesome meal.

Ingredients
  • 2 fillets of Greenland halibut
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup broccoli florets
  • 1 cup bell peppers, sliced
  • Salt to taste
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste, bringing to a simmer.
  2. 2. Add halibut, broccoli, and bell peppers, cooking until the fish is flaky and vegetables are tender.
  3. 3. Serve over steamed brown rice.

Herbed Greenland Halibut with Sweet Potato Mash

This hearty dish pairs herb-crusted halibut with creamy sweet potato mash, providing a perfect balance of flavors and nutrients.

Ingredients
  • 2 fillets of Greenland halibut
  • 1 cup mashed sweet potatoes
  • 1 tablespoon fresh thyme
  • 1 tablespoon fresh rosemary
  • Salt and pepper to taste
Instructions
  1. 1. Preheat oven to 375°F (190°C) and season halibut with thyme, rosemary, salt, and pepper.
  2. 2. Bake for 15-20 minutes until cooked through.
  3. 3. Serve halibut alongside a generous scoop of sweet potato mash.

Greenland Halibut Ceviche

This refreshing ceviche features diced halibut marinated in citrus juices, mixed with fresh herbs and vegetables for a light appetizer.

Ingredients
  • 2 fillets of Greenland halibut, diced
  • Juice of 2 limes
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1/4 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine halibut, lime juice, red onion, jalapeño, cilantro, and salt.
  2. 2. Let the mixture marinate in the refrigerator for at least 30 minutes.
  3. 3. Serve chilled as an appetizer or light meal.

Frequently Asked Questions (FAQ)

What is the nutritional value of Greenland halibut?

Greenland halibut is high in protein, low in carbohydrates, and contains essential vitamins and minerals.

How should I cook Greenland halibut?

It can be baked, grilled, or steamed for the best flavor and texture.

Is Greenland halibut sustainable?

Sustainability varies by fishing practices; check for certifications like MSC.

Can I eat Greenland halibut raw?

It is not typically consumed raw; ensure it is cooked to safe temperatures.

What are the health benefits of eating Greenland halibut?

It provides high-quality protein, omega-3 fatty acids, and essential vitamins.

How do I store Greenland halibut?

Store in the refrigerator for up to two days or freeze for longer storage.

What dishes can I make with Greenland halibut?

It can be used in fish tacos, baked dishes, or served with vegetables.

Is Greenland halibut safe for pregnant women?

Moderation is key due to potential mercury content; consult a healthcare provider.

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