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Greenland Halibut Fillet
Fish
Nutri-ScoreA

Greenland Halibut Fillet

Reinhardtius hippoglossoides

Clinical Encyclopedia

Greenland halibut fillet is a lean, white fish known for its delicate flavor and firm texture. It is rich in protein and essential nutrients, making it a healthy choice for various diets.

Scientific NameReinhardtius hippoglossoides
Region of OriginGreenland
Popular Comparisons:
Greenland Halibut Fillet VS Alaska Plaice FilletGreenland Halibut Fillet VS Albacore TunaGreenland Halibut Fillet VS Albacore White TunaGreenland Halibut Fillet VS Albacore White Tuna LoinGreenland Halibut Fillet VS Amberjack Yellowtail FilletGreenland Halibut Fillet VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
80%
Fiber0g
Total30.0g
Protein
28g(93%)
Fats
2g(7%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains essential vitamins and minerals, including Vitamin D and selenium, which are important for bone health and immune function.
✓Low in calories and carbohydrates, making it suitable for weight management.

Possible Risks & Side Effects

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

How to Prepare & Consume

Best prepared by baking, grilling, or steaming to retain moisture and flavor. Avoid frying to keep it healthy.

Smart Selection & Storage

How to Select

Choose fillets that are firm, moist, and have a mild ocean scent. Avoid any that appear discolored or have a strong fishy smell.

How to Store

Keep Greenland halibut in the refrigerator at 32°F (0°C) and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythAll fish are low in mercury.+
RealitySome fish, including certain types of halibut, can contain higher levels of mercury.
MythFish is always a healthy choice.+
RealityWhile fish is nutritious, the healthiness can depend on the type and how it is prepared.
MythFrozen fish is less nutritious than fresh fish.+
RealityFrozen fish can retain its nutrients if frozen quickly after being caught.

Healthy Recipes

Lemon Herb Grilled Greenland Halibut

A refreshing and zesty grilled halibut fillet marinated in lemon juice and fresh herbs, perfect for a light summer meal.

Ingredients
  • 2 Greenland halibut fillets
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh dill
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix 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

A wholesome baked halibut served on a bed of protein-rich quinoa and sautéed spinach, making it a nutritious dinner option.

Ingredients
  • 2 Greenland halibut fillets
  • 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).
  2. 2. Sauté garlic in olive oil, add spinach, and cook until wilted. Season with salt and pepper.
  3. 3. Place halibut fillets on a baking sheet, season, and bake for 15-20 minutes. Serve over quinoa and spinach.

Greenland Halibut Tacos with Mango Salsa

Delicious halibut tacos topped with a fresh mango salsa, offering a delightful blend of flavors and textures.

Ingredients
  • 2 Greenland halibut fillets
  • 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 or pan-sear halibut fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, combine mango, onion, jalapeño, lime juice, and salt to make salsa.
  3. 3. Assemble tacos by placing halibut in tortillas and topping with mango salsa.

Greenland Halibut with Avocado Cream Sauce

A rich and creamy avocado sauce pairs beautifully with pan-seared halibut, creating a luxurious yet healthy dish.

Ingredients
  • 2 Greenland halibut fillets
  • 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 sear halibut fillets for 4-5 minutes on each side.
  3. 3. Serve halibut topped with avocado cream sauce.

Spicy Greenland Halibut Stir-Fry

A quick and easy stir-fry featuring halibut and colorful vegetables, tossed in a spicy ginger-soy sauce.

Ingredients
  • 2 Greenland halibut fillets, cut into cubes
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon grated ginger
  • 1 tablespoon sesame oil
Instructions
  1. 1. Heat sesame oil in a pan, add ginger, and sauté for 1 minute.
  2. 2. Add halibut cubes and vegetables, stir-frying until the halibut is cooked and vegetables are tender.
  3. 3. Stir in soy sauce and serve hot.

Herbed Greenland Halibut with Roasted Vegetables

Oven-roasted halibut seasoned with fresh herbs, served alongside a medley of seasonal roasted vegetables for a balanced meal.

Ingredients
  • 2 Greenland halibut fillets
  • 1 zucchini, sliced
  • 1 bell pepper, chopped
  • 1 carrot, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon mixed herbs (thyme, rosemary)
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss vegetables with olive oil, herbs, salt, and pepper on a baking sheet.
  3. 3. Place halibut fillets on top and roast for 20-25 minutes until cooked through.

Coconut Curry Greenland Halibut

A flavorful coconut curry sauce envelops tender halibut fillets, served with brown rice for a satisfying meal.

Ingredients
  • 2 Greenland halibut fillets
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup broccoli florets
  • 1 cup cooked brown rice
  • Salt to taste
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste, simmering until blended.
  2. 2. Add halibut and broccoli, cooking until halibut is flaky.
  3. 3. Serve over cooked brown rice.

Mediterranean Greenland Halibut Salad

A vibrant salad featuring halibut, cherry tomatoes, olives, and feta cheese, dressed with a light vinaigrette.

Ingredients
  • 2 Greenland halibut fillets
  • 2 cups mixed greens
  • 1 cup cherry tomatoes, halved
  • 1/2 cup olives, pitted
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. Grill or bake halibut fillets until cooked through, then flake into pieces.
  2. 2. In a large bowl, combine mixed greens, tomatoes, olives, and feta.
  3. 3. Top with halibut and drizzle with balsamic vinaigrette before serving.

Greenland Halibut with Garlic Lemon Asparagus

Pan-seared halibut served with sautéed garlic lemon asparagus for a quick and nutritious dinner.

Ingredients
  • 2 Greenland halibut fillets
  • 1 bunch asparagus, trimmed
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet and sauté garlic until fragrant.
  2. 2. Add asparagus and cook until tender, then add lemon juice, salt, and pepper.
  3. 3. In another skillet, sear halibut fillets for 4-5 minutes on each side, and serve with asparagus.

Greenland Halibut and Sweet Potato Cakes

Crispy halibut and sweet potato cakes, baked to perfection and served with a tangy yogurt dip for a healthy snack or appetizer.

Ingredients
  • 2 Greenland halibut fillets, cooked and flaked
  • 1 cup mashed sweet potatoes
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1 tablespoon chopped chives
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix flaked halibut, mashed sweet potatoes, breadcrumbs, egg, chives, salt, and pepper.
  2. 2. Form mixture into patties and place on a baking sheet.
  3. 3. Bake at 375°F (190°C) for 20-25 minutes until golden brown.

Frequently Asked Questions (FAQ)

What is the best way to cook Greenland halibut?

The best methods include baking, grilling, or steaming, which preserve its delicate flavor and texture.

Is Greenland halibut sustainable?

Yes, when sourced from well-managed fisheries, Greenland halibut is considered a sustainable seafood choice.

How can I tell if Greenland halibut is fresh?

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

Can I eat Greenland halibut raw?

While it can be used in sushi or sashimi, ensure it is sourced from a reputable supplier to minimize the risk of parasites.

What are the health benefits of eating Greenland halibut?

It is high in protein, low in calories, and rich in omega-3 fatty acids, which are beneficial for heart health.

How should I store Greenland halibut?

Store it in the coldest part of the refrigerator and consume it within 1-2 days, or freeze for longer storage.

What dishes can I make with Greenland halibut?

It can be used in a variety of dishes, including fish tacos, baked fillets, or fish stews.

Is Greenland halibut safe for pregnant women?

Yes, but it should be consumed in moderation due to potential mercury content.

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Comparisons
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Nutrients
Protein in Greenland Halibut Fillet Calories in Greenland Halibut Fillet Vitamin-c in Greenland Halibut Fillet Magnesium in Greenland Halibut Fillet
Featured Guides
Health Benefits of Greenland Halibut Fillet Healthy Recipes with Greenland Halibut Fillet