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Grilled Pacific Halibut Steak
Fish
Nutri-ScoreA

Grilled Pacific Halibut Steak

Hippoglossus stenolepis

Clinical Encyclopedia

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

Grilled 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.

Grilled Pacific Halibut Steak is a lean, high-protein fish rich in omega-3 fatty acids, vitamins, and minerals, making it an excellent choice for a healthy diet.

Also known as:
HalibutPacific Halibut
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
75%
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 D2 mcg (10%)
Vitamin B124 mcg (167%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium36 mcg (65%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓High protein content aids in muscle repair and growth, making it ideal for athletes.
✓Contains essential 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 trace amounts of mercury; consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled with a light seasoning of herbs and lemon to enhance flavor while preserving its nutritional value.

Smart Selection & Storage

How to Select

Choose Pacific Halibut steaks that are firm, moist, and have a mild ocean scent. Avoid any that appear dull or have a strong fishy odor.

How to Store

Store fresh Pacific Halibut in the coldest part of the refrigerator 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 contain higher levels of mercury, Pacific Halibut is generally considered safe to eat in moderation.
MythFish is not a good source of protein.
RealityFish, including Pacific Halibut, is an excellent source of high-quality protein, essential for muscle health.
MythEating fish can lead to weight gain.
RealityFish like Pacific Halibut is low in calories and can be part of a weight management plan.

Healthy Recipes

Lemon Herb Grilled Halibut

This zesty grilled halibut is marinated in a blend of fresh herbs and citrus, making it a refreshing and healthy dish perfect for summer.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1/4 cup olive oil
  • Juice of 2 lemons
  • 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, garlic, parsley, dill, salt, and pepper.
  2. 2. Marinate the halibut steaks in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the steaks for 4-5 minutes on each side until cooked through.

Spicy Mango Salsa Halibut

Grilled halibut topped with a vibrant mango salsa brings a tropical twist to your dinner table, packed with vitamins and flavor.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, seeded and diced
  • Juice of 1 lime
  • 1/4 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. Combine mango, red onion, jalapeño, lime juice, cilantro, and salt in a bowl to make the salsa.
  2. 2. Season the halibut steaks with salt and grill for 4-5 minutes on each side until flaky.
  3. 3. Serve the halibut topped with the fresh mango salsa.

Garlic and Ginger Glazed Halibut

This Asian-inspired grilled halibut is infused with garlic and ginger, creating a savory dish that is both healthy and satisfying.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 teaspoon sesame oil
  • Green onions for garnish
Instructions
  1. 1. Mix soy sauce, honey, garlic, ginger, and sesame oil in a bowl to create the glaze.
  2. 2. Brush the glaze onto the halibut steaks and let marinate for 20 minutes.
  3. 3. Grill the halibut for 4-5 minutes on each side, basting with additional glaze, and garnish with green onions before serving.

Mediterranean Quinoa Halibut Bowl

This nutritious bowl features grilled halibut served over a bed of quinoa and topped with Mediterranean vegetables, making it a complete meal.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup Kalamata olives, sliced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season halibut steaks with salt and pepper and grill for 4-5 minutes on each side.
  2. 2. In a bowl, combine cooked quinoa, cherry tomatoes, cucumber, olives, olive oil, salt, and pepper.
  3. 3. Serve the grilled halibut over the quinoa salad.

Cilantro Lime Grilled Halibut Tacos

These fresh and flavorful tacos feature grilled halibut with a cilantro lime sauce, perfect for a light and healthy meal.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1/4 cup Greek yogurt
  • 1 tablespoon lime juice
  • 1/4 cup cilantro, chopped
  • 4 corn tortillas
  • 1 avocado, sliced
  • Salt to taste
Instructions
  1. 1. Mix Greek yogurt, lime juice, cilantro, and salt to make the sauce.
  2. 2. Grill the halibut steaks for 4-5 minutes on each side until cooked through.
  3. 3. Serve the halibut in corn tortillas topped with cilantro lime sauce and avocado slices.

Halibut with Avocado Salsa Verde

Grilled halibut topped with a creamy avocado salsa verde adds a rich and healthy twist to this delightful dish.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1 avocado, diced
  • 1/4 cup fresh parsley, chopped
  • 1 tablespoon capers, rinsed
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine avocado, parsley, capers, lime juice, salt, and pepper to create the salsa verde.
  2. 2. Season halibut steaks with salt and grill for 4-5 minutes on each side.
  3. 3. Top the grilled halibut with avocado salsa verde before serving.

Coconut Curry Grilled Halibut

This unique dish features grilled halibut brushed with a light coconut curry sauce, offering a flavorful and healthy meal option.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1/2 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • Salt to taste
  • Fresh basil for garnish
Instructions
  1. 1. Mix coconut milk, red curry paste, lime juice, and salt in a bowl to create the sauce.
  2. 2. Brush the halibut steaks with the coconut curry sauce and let marinate for 15 minutes.
  3. 3. Grill the halibut for 4-5 minutes on each side, basting with more sauce, and garnish with fresh basil.

Halibut with Roasted Vegetable Medley

Grilled halibut served alongside a colorful medley of roasted vegetables makes for a nutritious and visually appealing dish.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1 zucchini, sliced
  • 1 bell pepper, chopped
  • 1 red onion, sliced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss zucchini, bell pepper, and red onion with olive oil, salt, and pepper, and roast in the oven at 400°F for 20 minutes.
  2. 2. Season halibut steaks with salt and grill for 4-5 minutes on each side.
  3. 3. Serve the grilled halibut alongside the roasted vegetable medley.

Halibut with Pesto and Asparagus

This elegant dish features grilled halibut topped with fresh basil pesto and served with grilled asparagus for a light yet satisfying meal.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 1/4 cup basil pesto
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss asparagus with olive oil, salt, and pepper, and grill for 5-7 minutes until tender.
  2. 2. Season halibut steaks with salt and grill for 4-5 minutes on each side.
  3. 3. Top the halibut with basil pesto and serve with grilled asparagus.

Halibut with Sweet Potato Mash

Grilled halibut served with creamy sweet potato mash creates a hearty and nutritious meal that is both comforting and healthy.

Ingredients
  • 2 Pacific halibut steaks (6 oz each)
  • 2 medium sweet potatoes, peeled and cubed
  • 2 tablespoons Greek yogurt
  • 1 tablespoon butter
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then drain and mash with Greek yogurt, butter, salt, and pepper.
  2. 2. Season halibut steaks with salt and grill for 4-5 minutes on each side.
  3. 3. Serve the grilled halibut alongside the sweet potato mash.

Frequently Asked Questions (FAQ)

What is the best way to cook Pacific Halibut?

Grilling, baking, or pan-searing are excellent methods to cook Pacific Halibut, preserving its moisture and flavor.

Is Pacific Halibut sustainable?

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

How often can I eat Pacific Halibut?

It is recommended to consume fish like Pacific Halibut 2-3 times a week as part of a balanced diet.

What are the health benefits of eating fish?

Eating fish provides high-quality protein, essential fatty acids, and various vitamins and minerals that support overall health.

Can I eat Pacific Halibut if I have a seafood allergy?

If you have a seafood allergy, it is best to avoid Pacific Halibut and consult with a healthcare provider.

What is the nutritional value of grilled Pacific Halibut?

Grilled Pacific Halibut is low in calories, high in protein, and provides essential nutrients like Vitamin D and Selenium.

How should I store leftover Pacific Halibut?

Store leftover grilled Pacific Halibut in an airtight container in the refrigerator for up to 3 days.

What sides pair well with grilled Pacific Halibut?

Grilled vegetables, quinoa, or a fresh salad complement grilled Pacific Halibut beautifully.

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