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Pacific Halibut Steak
Fish
Nutri-ScoreA

Pacific Halibut Steak

Hippoglossus stenolepis

Clinical Encyclopedia

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

Pacific Halibut Steak 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 steak is a lean, high-protein fish known for its mild flavor and firm texture. It is rich in omega-3 fatty acids, vitamins, and minerals, making it a nutritious choice for a balanced diet.

Also known as:
HalibutPacific Flatfish
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
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 D2 mcg (10%)
Vitamin B124 mcg (167%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 mcg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High in protein, supporting muscle growth and repair.
✓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 an excellent option 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 prepared by grilling, baking, or broiling to retain moisture and flavor. Avoid overcooking to maintain tenderness.

Smart Selection & Storage

How to Select

Choose halibut steaks that are firm, moist, and have a fresh ocean smell. Avoid any that appear dull or have a strong fishy odor.

How to Store

Keep halibut refrigerated and consume within 2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythAll fish are high in mercury.
RealityWhile some fish have higher mercury levels, Pacific halibut is generally considered safe to eat in moderation.
MythFish is not a good source of protein.
RealityFish, including halibut, is an excellent source of high-quality protein.
MythYou should avoid eating fish if you're pregnant.
RealityPregnant women can safely eat fish like halibut in moderation, focusing on low-mercury options.

Healthy Recipes

Grilled Pacific Halibut with Mango Salsa

This vibrant dish features grilled Pacific halibut topped with a refreshing mango salsa, perfect for a light summer meal.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1 lime, juiced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, cilantro, salt, and pepper to make the salsa.
  3. 3. Season halibut steaks with salt and pepper, grill for 4-5 minutes per side until cooked through, and serve topped with mango salsa.

Baked Pacific Halibut with Lemon and Herbs

A simple yet elegant baked halibut dish infused with lemon and fresh herbs, making it a healthy dinner option.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 2 tablespoons olive oil
  • 1 lemon, sliced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh thyme
  • Salt and pepper to taste
Instructions
  1. 1. Preheat oven to 375°F (190°C).
  2. 2. Place halibut steaks on a baking sheet, drizzle with olive oil, and season with garlic, thyme, salt, and pepper.
  3. 3. Top with lemon slices and bake for 15-20 minutes until fish flakes easily with a fork.

Pacific Halibut Tacos with Cabbage Slaw

These healthy tacos feature grilled Pacific halibut served in corn tortillas with a crunchy cabbage slaw and avocado.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 4 corn tortillas
  • 2 cups green cabbage, shredded
  • 1 avocado, sliced
  • 1 tablespoon lime juice
  • 1 teaspoon cumin
  • Salt to taste
Instructions
  1. 1. Season halibut with cumin, salt, and grill for 4-5 minutes per side.
  2. 2. In a bowl, mix cabbage with lime juice and salt.
  3. 3. Assemble tacos by placing halibut in tortillas, topping with cabbage slaw and avocado slices.

Pacific Halibut with Quinoa and Spinach

A nutritious plate featuring seared Pacific halibut served over a bed of quinoa and sautéed spinach, perfect for a wholesome meal.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Cook quinoa in vegetable broth according to package instructions.
  2. 2. In a skillet, heat olive oil and sauté spinach until wilted, season with salt and pepper.
  3. 3. Pan-sear halibut for 4-5 minutes per side, and serve over quinoa with sautéed spinach.

Pacific Halibut Ceviche

A refreshing ceviche made with fresh Pacific halibut, lime juice, and vibrant veggies, perfect as an appetizer or light meal.

Ingredients
  • 1 lb Pacific halibut, diced
  • 1/2 cup lime juice
  • 1/2 red onion, diced
  • 1 tomato, diced
  • 1 jalapeño, minced
  • 1/4 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine halibut and lime juice, let marinate for 30 minutes until fish is opaque.
  2. 2. Add red onion, tomato, jalapeño, cilantro, and salt, mixing well.
  3. 3. Serve chilled with tortilla chips or on its own.

Pacific Halibut Stir-Fry with Vegetables

A quick and healthy stir-fry featuring Pacific halibut and colorful vegetables, served over brown rice for a complete meal.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cups cooked brown rice
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Cut halibut into bite-sized pieces and stir-fry in sesame oil until cooked through.
  2. 2. Add mixed vegetables and ginger, stir-frying until vegetables are tender.
  3. 3. Drizzle with soy sauce and serve over brown rice.

Pacific Halibut with Avocado Cream Sauce

This dish features pan-seared Pacific halibut topped with a creamy avocado sauce, providing a healthy twist on a classic.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1 ripe avocado
  • 1/4 cup Greek yogurt
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper to make the sauce.
  2. 2. Heat olive oil in a pan and sear halibut for 4-5 minutes per side.
  3. 3. Serve halibut topped with avocado cream sauce.

Pacific Halibut and Asparagus Bake

A delightful baked dish combining Pacific halibut with asparagus, seasoned with lemon and herbs for a nutritious meal.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 1 lemon, zested and juiced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat oven to 400°F (200°C).
  2. 2. On a baking sheet, arrange halibut and asparagus, drizzle with olive oil, lemon juice, zest, oregano, salt, and pepper.
  3. 3. Bake for 15-20 minutes until halibut is cooked through and asparagus is tender.

Pacific Halibut Salad with Citrus Dressing

A refreshing salad featuring grilled Pacific halibut over mixed greens, drizzled with a zesty citrus dressing.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 4 cups mixed greens
  • 1 orange, segmented
  • 1/4 cup walnuts, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon orange juice
  • Salt and pepper to taste
Instructions
  1. 1. Grill halibut for 4-5 minutes per side until cooked through.
  2. 2. In a bowl, whisk together olive oil, orange juice, salt, and pepper for the dressing.
  3. 3. Toss mixed greens with dressing, top with halibut, orange segments, and walnuts before serving.

Pacific Halibut with Garlic and Spinach

A quick sautéed dish featuring Pacific halibut cooked with garlic and fresh spinach, delivering a burst of flavor and nutrients.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 3 cups fresh spinach
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet, add garlic, and sauté until fragrant.
  2. 2. Add halibut steaks and cook for 4-5 minutes per side until golden brown.
  3. 3. Stir in spinach and cook until wilted, season with salt and pepper, and serve immediately.

Frequently Asked Questions (FAQ)

What is the best way to cook Pacific halibut steak?

Grilling or baking at moderate temperatures preserves its flavor and texture.

Is Pacific halibut steak healthy?

Yes, it is low in calories and high in protein, making it a healthy choice.

How often can I eat Pacific halibut?

It is recommended to consume fish like halibut 2-3 times a week, but be mindful of mercury levels.

What are the nutritional benefits of Pacific halibut?

It is rich in omega-3 fatty acids, vitamins D and B12, and minerals like selenium.

Can I eat Pacific halibut if I have a fish allergy?

No, individuals with fish allergies should avoid halibut and all fish products.

What is the best way to store Pacific halibut steak?

Store it in the refrigerator for up to 2 days or freeze it for longer shelf life.

Does Pacific halibut have a strong fishy taste?

No, it has a mild flavor that is often preferred by those who are not fond of strong fish tastes.

What sides pair well with Pacific halibut steak?

Vegetables, rice, or quinoa are excellent sides that complement its flavor.

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