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Pacific Halibut Fresh Fillet
Fish
Nutri-ScoreA

Pacific Halibut Fresh Fillet

Hippoglossus stenolepis

Clinical Encyclopedia

Pacific halibut is a lean, mild-flavored fish that is rich in protein and omega-3 fatty acids, making it an excellent choice for a healthy diet. Its firm texture and versatility in cooking make it a favorite among seafood lovers.

Scientific NameHippoglossus stenolepis
Region of OriginNorth America
Popular Comparisons:
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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%)

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 important vitamins and minerals, including Vitamin D and selenium, which are crucial 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, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled, baked, or pan-seared. Avoid overcooking to maintain its moisture and flavor.

Smart Selection & Storage

How to Select

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

How to Store

Store fresh 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 high in mercury.+
RealityWhile some fish have high mercury levels, Pacific halibut is relatively low in mercury compared to larger species.
MythFish is not a good source of protein.+
RealityFish, including Pacific halibut, is an excellent source of high-quality protein.
MythYou should avoid eating fish if you are pregnant.+
RealityPregnant women can safely eat fish like Pacific halibut in moderation, as it provides essential nutrients.

Healthy Recipes

Lemon Herb Grilled Pacific Halibut

This grilled halibut is marinated in a zesty lemon herb mixture, providing a fresh and vibrant flavor that pairs perfectly with summer vegetables.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh parsley (chopped)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, lemon zest, garlic, 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 about 4-5 minutes per side, or until cooked through.

Pacific Halibut Tacos with Mango Salsa

These fresh halibut tacos are topped with a vibrant mango salsa, making them a perfect light meal for any occasion.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 4 corn tortillas
  • 1 mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and diced)
  • 1 lime (juiced)
  • Salt to taste
  • Cilantro for garnish
Instructions
  1. 1. Season the halibut fillets with salt and grill them 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 topped with mango salsa and cilantro.

Baked Pacific Halibut with Quinoa and Spinach

This nutritious dish features baked halibut served over a bed of quinoa and sautéed spinach, offering a complete meal packed with protein and fiber.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and season the halibut with garlic powder, salt, and pepper before baking for 15-20 minutes.
  2. 2. Rinse quinoa and cook it in vegetable broth according to package instructions.
  3. 3. In a skillet, heat olive oil and sauté spinach until wilted; serve the halibut on a bed of quinoa with sautéed spinach.

Pacific Halibut Stir-Fry with Broccoli and Carrots

This quick stir-fry features tender halibut fillets tossed with colorful vegetables, making it a healthy and satisfying meal.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 2 cups broccoli florets
  • 1 cup carrots (sliced)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Cut halibut into bite-sized pieces and stir-fry in sesame oil until cooked through.
  2. 2. Add broccoli and carrots, stir-frying for an additional 5 minutes.
  3. 3. Stir in soy sauce and ginger, cooking for another minute; sprinkle with sesame seeds before serving.

Pacific Halibut Ceviche with Avocado

This refreshing ceviche features fresh halibut marinated in citrus juices, complemented by creamy avocado for a delightful appetizer.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1/2 cup lime juice
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and diced)
  • 1 avocado (diced)
  • 1/4 cup cilantro (chopped)
  • Salt to taste
Instructions
  1. 1. Cut halibut into small cubes and marinate in lime juice for 30 minutes until opaque.
  2. 2. Add red onion, jalapeño, avocado, cilantro, and salt; mix gently.
  3. 3. Serve chilled as an appetizer or light meal.

Pacific Halibut with Tomato Basil Salsa

This dish features baked halibut topped with a fresh tomato basil salsa, delivering a burst of flavor with every bite.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and season halibut with salt and pepper; bake for 15-20 minutes.
  2. 2. In a bowl, combine cherry tomatoes, basil, balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Top the baked halibut with the tomato basil salsa before serving.

Pacific Halibut and Sweet Potato Cakes

These savory halibut and sweet potato cakes are pan-fried to perfection, making for a delicious and healthy meal option.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1 large sweet potato (cooked and mashed)
  • 1/4 cup green onions (chopped)
  • 1 egg
  • 1/2 cup breadcrumbs
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. Flake the cooked halibut and mix with mashed sweet potato, green onions, egg, breadcrumbs, salt, and pepper.
  2. 2. Form the mixture into patties and refrigerate for 30 minutes.
  3. 3. Heat olive oil in a skillet and fry the cakes until golden brown on both sides.

Pacific Halibut with Coconut Curry Sauce

This exotic dish features halibut simmered in a creamy coconut curry sauce, served with steamed jasmine rice for a flavorful experience.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1 can coconut milk (13.5 oz)
  • 2 tablespoons red curry paste
  • 1 tablespoon fish sauce
  • 1 cup bell peppers (sliced)
  • Fresh cilantro for garnish
Instructions
  1. 1. In a saucepan, combine coconut milk, red curry paste, and fish sauce; bring to a simmer.
  2. 2. Add halibut fillets and bell peppers, cooking for about 10 minutes until the fish is cooked through.
  3. 3. Serve over jasmine rice and garnish with fresh cilantro.

Pacific Halibut with Garlic Lemon Spinach

This simple yet elegant dish features pan-seared halibut served with a side of garlic lemon spinach, perfect for a nutritious dinner.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 2 cups fresh spinach
  • 2 cloves garlic (sliced)
  • 1 tablespoon olive oil
  • 1 lemon (juiced)
  • Salt and pepper to taste
Instructions
  1. 1. Season halibut with salt and pepper, then pan-sear in olive oil for 4-5 minutes per side until golden.
  2. 2. In the same pan, add garlic and spinach, sautéing until spinach is wilted; add lemon juice.
  3. 3. Serve the halibut alongside the garlic lemon spinach.

Pacific Halibut and Asparagus Foil Packets

These easy foil packets feature halibut and asparagus, baked to perfection with lemon and herbs, making cleanup a breeze.

Ingredients
  • 2 Pacific halibut fillets (6 oz each)
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons olive oil
  • 1 lemon (sliced)
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Place halibut and asparagus on a piece of aluminum foil, drizzle with olive oil, and season with thyme, salt, and pepper; top with lemon slices.
  3. 3. Seal the foil and bake for 20-25 minutes until the halibut is cooked through and asparagus is tender.

Frequently Asked Questions (FAQ)

What is the best way to cook Pacific halibut?

Pacific halibut can be grilled, baked, or pan-seared. It is best cooked until it reaches an internal temperature of 145°F (63°C).

Is Pacific halibut sustainable?

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

How can I tell if Pacific halibut is fresh?

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

Can I eat the skin of Pacific halibut?

Yes, the skin is edible and can be crispy when cooked properly, but it is often removed before serving.

What are the health benefits of eating Pacific halibut?

It is high in protein and omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.

How should I store fresh Pacific halibut?

Store fresh halibut in the coldest part of the refrigerator and consume within 1-2 days for best quality.

Is Pacific halibut high in mercury?

Pacific halibut has lower mercury levels compared to larger fish, but moderation is still recommended.

What is the nutritional content of Pacific halibut?

A 100g serving contains approximately 140 calories, 28g of protein, 3g of fat, and is rich in vitamins and minerals.

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