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Pacific Halibut
Fish
Nutri-ScoreA

Pacific Halibut

Hippoglossus stenolepis

Clinical Encyclopedia

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

Pacific 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.

Pacific Halibut is a large flatfish known for its mild flavor and firm texture, making it a popular choice in culinary dishes. It is rich in protein and omega-3 fatty acids, contributing to heart health and overall wellness.

Also known as:
Alaska HalibutCalifornia Halibut
Scientific NameHippoglossus stenolepis
Region of OriginNorth America
Popular Comparisons:
Pacific HalibutPacific HalibutVSAlaska Plaice FilletAlaska Plaice FilletPacific HalibutPacific HalibutVSAlbacore TunaAlbacore TunaPacific HalibutPacific HalibutVSAlbacore White TunaAlbacore White TunaPacific HalibutPacific HalibutVSAlbacore White Tuna LoinAlbacore White Tuna LoinPacific HalibutPacific HalibutVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletPacific HalibutPacific HalibutVSAmerican PlaiceAmerican PlaicePacific HalibutPacific HalibutVSAmerican Plaice FilletAmerican Plaice FilletPacific HalibutPacific HalibutVSAnchoviesAnchoviesPacific HalibutPacific HalibutVSArctic CharArctic CharPacific HalibutPacific HalibutVSArctic Char FilletArctic Char Fillet

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%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D1 µg (5%)
Vitamin B124 µg (167%)
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, Pacific Halibut supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes cardiovascular health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including Vitamin D and selenium, which are vital for bone health and immune function.
✓Low in calories and fat, it is a great option for weight management and healthy eating.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; pregnant women and young children should limit consumption.
!Allergic reactions can occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Best enjoyed grilled, baked, or steamed to preserve its delicate flavor and nutritional value. Avoid deep frying to maintain health benefits.

Smart Selection & Storage

How to Select

Choose Pacific Halibut that is firm to the touch, has a mild ocean smell, and appears moist without any discoloration.

How to Store

Keep it refrigerated at 32°F (0°C) and consume within 1-2 days, or freeze for longer storage.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish contain mercury, Pacific Halibut has lower levels compared to larger predatory fish.
MythFish is not a good source of protein.
RealityFish, including Pacific Halibut, is an excellent source of high-quality protein.
MythEating fish is only beneficial if it's fried.
RealityFish retains its health benefits when baked, grilled, or steamed, not just when fried.

Healthy Recipes

Grilled Pacific Halibut with Citrus Salsa

This vibrant dish features grilled Pacific halibut topped with a refreshing citrus salsa, perfect for a light and healthy meal.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1 orange, segmented
  • 1 grapefruit, segmented
  • 1/4 cup red onion, finely chopped
  • 1 jalapeño, minced
  • 2 tablespoons fresh cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
  • Olive oil for grilling
Instructions
  1. 1. Preheat the grill to medium-high heat and lightly oil the grates.
  2. 2. In a bowl, combine orange and grapefruit segments, red onion, jalapeño, cilantro, lime juice, salt, and pepper to make the salsa.
  3. 3. Season the halibut fillets with salt and pepper, brush with olive oil, and grill for 4-5 minutes per side until cooked through. Serve topped with citrus salsa.

Baked Pacific Halibut with Quinoa and Spinach

A wholesome dish featuring baked Pacific halibut served on a bed of quinoa and sautéed spinach, packed with nutrients.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C). Place halibut fillets on a baking sheet, drizzle with lemon juice, and season with salt and pepper.
  2. 2. Bake for 15-20 minutes until the fish is flaky.
  3. 3. In a skillet, heat olive oil, sauté garlic until fragrant, add spinach, and cook until wilted. Serve halibut over quinoa and spinach.

Pacific Halibut Tacos with Avocado Crema

Delicious Pacific halibut tacos topped with a creamy avocado sauce, perfect for a healthy twist on taco night.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 4 corn tortillas
  • 1 avocado
  • 1/4 cup Greek yogurt
  • 1 lime, juiced
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • 1 cup shredded cabbage
  • Fresh cilantro for garnish
Instructions
  1. 1. Season halibut fillets with cumin, salt, and pepper, then grill or pan-sear for 4-5 minutes per side until cooked.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper to make the crema.
  3. 3. Warm tortillas, fill with halibut, top with cabbage, drizzle with avocado crema, and garnish with cilantro.

Pacific Halibut Stir-Fry with Broccoli and Bell Peppers

A quick and colorful stir-fry featuring Pacific halibut, broccoli, and bell peppers, perfect for a healthy weeknight dinner.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated
  • Cooked brown rice for serving
Instructions
  1. 1. Cut halibut into bite-sized pieces and season with salt and pepper.
  2. 2. In a large skillet, heat sesame oil, sauté garlic and ginger until fragrant, then add broccoli and bell peppers, cooking until tender.
  3. 3. Add halibut and soy sauce, stir-frying until the fish is cooked through. Serve over brown rice.

Pacific Halibut with Mango Salsa and Brown Rice

A tropical-inspired dish with Pacific halibut topped with fresh mango salsa, served alongside nutty brown rice.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1 ripe mango, diced
  • 1/4 red onion, diced
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt and pepper to taste
  • 1 cup cooked brown rice
  • Olive oil for cooking
Instructions
  1. 1. In a bowl, combine mango, red onion, jalapeño, lime juice, salt, and pepper to make the salsa.
  2. 2. Heat olive oil in a skillet, season halibut with salt and pepper, and cook for 4-5 minutes per side until flaky.
  3. 3. Serve halibut over brown rice, topped with mango salsa.

Pacific Halibut and Asparagus Foil Packets

Easy and healthy foil packets filled with Pacific halibut and asparagus, perfect for grilling or baking.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 1 lemon, sliced
  • Salt and pepper to taste
  • Fresh dill for garnish
Instructions
  1. 1. Preheat the grill or oven to 400°F (200°C).
  2. 2. On a large piece of foil, place halibut and asparagus, drizzle with olive oil, season with salt and pepper, and top with lemon slices.
  3. 3. Seal the foil packet and cook for 15-20 minutes until the fish is cooked through. Garnish with fresh dill before serving.

Pacific Halibut Ceviche with Avocado and Cilantro

A refreshing ceviche made with Pacific halibut, avocado, and cilantro, perfect for a light appetizer or snack.

Ingredients
  • 1 lb Pacific halibut, diced
  • Juice of 4 limes
  • 1 avocado, diced
  • 1/2 cup red onion, finely chopped
  • 1 jalapeño, minced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine diced halibut and lime juice. Let marinate in the refrigerator for 30 minutes until fish is opaque.
  2. 2. Add avocado, red onion, jalapeño, cilantro, salt, and pepper to the marinated fish.
  3. 3. Serve chilled as an appetizer or light meal.

Pacific Halibut with Tomato Basil Sauce

A flavorful dish featuring Pacific halibut topped with a homemade tomato basil sauce, served with whole grain pasta.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1 can (14 oz) diced tomatoes
  • 1/4 cup fresh basil, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Whole grain pasta for serving
Instructions
  1. 1. In a saucepan, heat olive oil, sauté garlic until fragrant, add diced tomatoes, salt, and pepper, and simmer for 10 minutes. Stir in fresh basil.
  2. 2. Season halibut with salt and pepper, then grill or pan-sear for 4-5 minutes per side until cooked through.
  3. 3. Serve halibut topped with tomato basil sauce over cooked whole grain pasta.

Pacific Halibut Salad with Lemon Vinaigrette

A light and nutritious salad featuring grilled Pacific halibut over mixed greens, drizzled with a zesty lemon vinaigrette.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 4 cups mixed salad greens
  • 1/2 cucumber, sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Season halibut with salt and pepper, grill or pan-sear for 4-5 minutes per side until cooked through.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper for the vinaigrette.
  3. 3. Toss salad greens, cucumber, tomatoes, and red onion with vinaigrette, then top with grilled halibut.

Pacific Halibut and Sweet Potato Cakes

These savory cakes combine Pacific halibut and sweet potatoes for a healthy twist on a classic dish, served with a tangy yogurt sauce.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1 large sweet potato, cooked and mashed
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
  • 1/2 cup Greek yogurt
  • 1 tablespoon lemon juice
  • Fresh chives for garnish
Instructions
  1. 1. In a bowl, flake cooked halibut and mix with mashed sweet potato, breadcrumbs, egg, Dijon mustard, salt, and pepper. Form into patties.
  2. 2. Heat a skillet over medium heat and cook patties for 4-5 minutes on each side until golden brown.
  3. 3. In a small bowl, mix Greek yogurt with lemon juice for the sauce. Serve cakes with yogurt sauce and garnish with chives.

Frequently Asked Questions (FAQ)

What is the best way to cook Pacific Halibut?

Grilling, baking, or steaming are recommended methods to enhance its flavor while preserving nutrients.

Is Pacific Halibut sustainable?

Yes, when sourced from certified fisheries, Pacific Halibut is considered a sustainable seafood choice.

How often can I eat Pacific Halibut?

It is safe to consume 1-2 servings per week, but pregnant women should consult guidelines regarding mercury levels.

What are the health benefits of eating Pacific Halibut?

It is high in protein, omega-3 fatty acids, and essential vitamins, contributing to heart health and muscle maintenance.

Can I eat the skin of Pacific Halibut?

Yes, the skin is edible and contains additional nutrients, but ensure it is properly cleaned.

How should I store leftover Pacific Halibut?

Store in an airtight container in the refrigerator for up to 2 days or freeze for longer preservation.

What is the nutritional content of Pacific Halibut?

It contains approximately 140 calories, 28g of protein, and 2g of fat per 100g serving.

Is Pacific Halibut good for weight loss?

Yes, its low calorie and high protein content make it an excellent choice for weight management.

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