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Grilled Halibut

Hippoglossus spp.

Clinical Encyclopedia

Grilled halibut is a lean, flaky fish known for its mild flavor and high protein content. It is an excellent source of omega-3 fatty acids and essential nutrients.

Also known as:

Pacific halibutAtlantic halibut

Scientific NameHippoglossus spp.

Region of OriginNorth Atlantic and North Pacific Oceans

Popular Comparisons:

Grilled Halibut VS Alaska Plaice Fillet Grilled Halibut VS Albacore Tuna Grilled Halibut VS Albacore White Tuna Grilled Halibut VS Albacore White Tuna Loin Grilled Halibut VS Amberjack Yellowtail Fillet Grilled Halibut VS American Plaice

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 D600 IU (150%)

Vitamin E0.5 mg (3%)

Vitamin b1 (thiamine)0.1 mg (8%)

Vitamin b2 (riboflavin)0.2 mg (15%)

Vitamin b3 (niacin)5 mg (31%)

Vitamin b5 (pantothenic acid)0.5 mg (10%)

Vitamin b6 (pyridoxine)0.3 mg (23%)

Folate10 mcg (3%)

Vitamin B122 mcg (83%)

Choline60 mg (11%)

Vitamins with less than 2% DV

Vitamin A: 50 IUVitamin C: 0 mgVitamin K: 0.2 mcg

Minerals

Major Source (≥ 2% DV)

Calcium20 mg (2%)

Iron0.5 mg (3%)

Magnesium30 mg (8%)

Phosphorus200 mg (20%)

Potassium400 mg (11%)

Zinc0.5 mg (5%)

Copper0.1 mg (11%)

Manganese0.1 mg (5%)

Selenium40 mcg (73%)

Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.

✓High in protein, making it an excellent choice for muscle repair and growth.

Possible Risks & Side Effects

!Some individuals may be allergic to fish. Consult a healthcare provider if you have a known fish allergy.

How to Prepare & Consume

Grill over medium heat for 6-8 minutes per side, or until the fish flakes easily with a fork. Season with herbs and lemon for enhanced flavor.

Smart Selection & Storage

How to Select

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

How to Store

Store fresh halibut in the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties

Anti-inflammatoryHeart health support

Main Applications

•Heart health

•Muscle recovery

Bioactive Compounds

Omega-3 fatty acids

Support cardiovascular health and reduce inflammation.

How to Consume

GrilledBakedPan-seared

Did you know?

"Halibut can grow to be over 8 feet long and weigh up to 500 pounds!"

Myths vs Realities

MythMyth: All fish are high in mercury.

RealityReality: Many fish, including halibut, are low in mercury, especially when sourced sustainably.

MythMyth: Fish is not a good source of protein.

RealityReality: Fish like halibut are excellent sources of high-quality protein.

MythMyth: Grilled fish is dry and tasteless.

RealityReality: Properly grilled halibut is moist and flavorful, especially with seasoning.

Healthy Recipes

Mediterranean Grilled Halibut with Quinoa Salad

This dish features grilled halibut marinated in lemon and herbs, served with a refreshing quinoa salad packed with vegetables and feta cheese.

Ingredients

2 halibut fillets (6 oz each)
2 tablespoons olive oil
Juice of 1 lemon
1 teaspoon dried oregano
Salt and pepper to taste
1 cup cooked quinoa
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup feta cheese, crumbled
2 tablespoons fresh parsley, chopped

Instructions

1. Preheat the grill to medium-high heat.
2. In a bowl, mix olive oil, lemon juice, oregano, salt, and pepper. Marinate halibut fillets for 15 minutes.
3. Grill the halibut for 4-5 minutes on each side until cooked through.
4. In another bowl, combine quinoa, tomatoes, cucumber, feta, and parsley. Serve the grilled halibut on top of the salad.

Spicy Grilled Halibut Tacos with Avocado Salsa

These tacos feature grilled halibut seasoned with a spicy rub, topped with a creamy avocado salsa for a fresh and healthy meal.

Ingredients

2 halibut fillets (6 oz each)
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon garlic powder
Salt to taste
4 corn tortillas
1 avocado, diced
1/2 cup diced red onion
1 lime, juiced
1/4 cup cilantro, chopped

Instructions

1. Preheat the grill to medium-high heat.
2. Mix chili powder, cumin, garlic powder, and salt. Rub the mixture onto the halibut fillets.
3. Grill the halibut for 4-5 minutes on each side until flaky.
4. In a bowl, combine avocado, red onion, lime juice, and cilantro. Serve the halibut in tortillas topped with avocado salsa.

Coconut-Curry Grilled Halibut with Steamed Broccoli

This dish combines grilled halibut with a fragrant coconut-curry sauce, served alongside steamed broccoli for a nutritious meal.

Ingredients

2 halibut fillets (6 oz each)
1 can coconut milk (13.5 oz)
2 tablespoons red curry paste
1 tablespoon fish sauce
1 tablespoon lime juice
2 cups broccoli florets
Salt and pepper to taste

Instructions

1. In a saucepan, combine coconut milk, curry paste, fish sauce, and lime juice. Simmer for 5 minutes.
2. Preheat the grill to medium-high heat and season halibut with salt and pepper.
3. Grill halibut for 4-5 minutes on each side until cooked through.
4. Steam broccoli until tender. Serve halibut drizzled with coconut-curry sauce and steamed broccoli on the side.

Lemon-Dill Grilled Halibut with Asparagus

A light and zesty dish featuring grilled halibut seasoned with lemon and dill, paired with grilled asparagus for a perfect summer meal.

Ingredients

2 halibut fillets (6 oz each)
2 tablespoons olive oil
Juice of 1 lemon
1 tablespoon fresh dill, chopped
Salt and pepper to taste
1 bunch asparagus, trimmed

Instructions

1. Preheat the grill to medium-high heat.
2. In a bowl, mix olive oil, lemon juice, dill, salt, and pepper. Marinate halibut for 15 minutes.
3. Grill halibut for 4-5 minutes on each side until cooked through and flaky.
4. Grill asparagus for 3-4 minutes until tender. Serve halibut with asparagus on the side.

Mango Salsa Grilled Halibut with Brown Rice

Grilled halibut topped with a vibrant mango salsa, served over a bed of nutritious brown rice for a filling and healthy dinner.

Ingredients

2 halibut fillets (6 oz each)
1 tablespoon olive oil
Salt and pepper to taste
1 cup cooked brown rice
1 ripe mango, diced
1/2 red bell pepper, diced
1/4 cup red onion, diced
Juice of 1 lime
1/4 cup cilantro, chopped

Instructions

1. Preheat the grill to medium-high heat.
2. Brush halibut with olive oil and season with salt and pepper. Grill for 4-5 minutes on each side until cooked through.
3. In a bowl, mix mango, bell pepper, onion, lime juice, and cilantro to make the salsa.
4. Serve grilled halibut over brown rice topped with mango salsa.

Garlic Herb Grilled Halibut with Spinach Salad

This dish features grilled halibut infused with garlic and herbs, served alongside a fresh spinach salad for a nutritious meal.

Ingredients

2 halibut fillets (6 oz each)
2 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon thyme, dried
Salt and pepper to taste
4 cups fresh spinach
1/4 cup cherry tomatoes, halved
1/4 cup walnuts, toasted
2 tablespoons balsamic vinaigrette

Instructions

1. Preheat the grill to medium-high heat.
2. Mix olive oil, garlic, thyme, salt, and pepper. Marinate the halibut for 15 minutes.
3. Grill halibut for 4-5 minutes on each side until cooked through.
4. In a bowl, combine spinach, tomatoes, walnuts, and vinaigrette. Serve halibut over the spinach salad.

Teriyaki Grilled Halibut with Cauliflower Rice

This Asian-inspired dish features grilled halibut glazed with teriyaki sauce, served over cauliflower rice for a low-carb option.

Ingredients

2 halibut fillets (6 oz each)
1/4 cup teriyaki sauce
1 tablespoon sesame oil
2 cups cauliflower rice
1/4 cup green onions, sliced
1 tablespoon sesame seeds

Instructions

1. Preheat the grill to medium-high heat.
2. Brush halibut with teriyaki sauce and sesame oil. Grill for 4-5 minutes on each side until cooked through.
3. Sauté cauliflower rice in a pan for 5 minutes until tender. Serve halibut over cauliflower rice, garnished with green onions and sesame seeds.

Herbed Grilled Halibut with Roasted Sweet Potatoes

This nutritious dish features grilled halibut seasoned with fresh herbs, served alongside roasted sweet potatoes for a wholesome meal.

Ingredients

2 halibut fillets (6 oz each)
2 tablespoons olive oil
1 tablespoon fresh rosemary, chopped
1 tablespoon fresh thyme, chopped
Salt and pepper to taste
2 medium sweet potatoes, cubed

Instructions

1. Preheat the grill to medium-high heat.
2. Toss sweet potatoes with olive oil, rosemary, thyme, salt, and pepper. Roast in the oven at 400°F for 25-30 minutes.
3. Brush halibut with olive oil and season with salt and pepper. Grill for 4-5 minutes on each side until cooked through.
4. Serve grilled halibut with roasted sweet potatoes.

Pineapple Salsa Grilled Halibut with Zucchini Noodles

This tropical dish features grilled halibut topped with a fresh pineapple salsa, served over zucchini noodles for a light and healthy meal.

Ingredients

2 halibut fillets (6 oz each)
1 tablespoon olive oil
Salt and pepper to taste
1 cup zucchini noodles
1 cup pineapple, diced
1/4 cup red onion, diced
1/4 cup cilantro, chopped
Juice of 1 lime

Instructions

1. Preheat the grill to medium-high heat.
2. Brush halibut with olive oil and season with salt and pepper. Grill for 4-5 minutes on each side until cooked through.
3. In a bowl, mix pineapple, red onion, cilantro, and lime juice to make the salsa.
4. Sauté zucchini noodles for 2-3 minutes until tender. Serve grilled halibut over zucchini noodles topped with pineapple salsa.