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Raw Halibut Fillet
Fish
Nutri-ScoreA

Raw Halibut Fillet

Hippoglossus hippoglossus

Clinical Encyclopedia

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

Raw Halibut Fillet provides 140 kcal, 30g 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.

Raw halibut fillet is a lean, high-protein fish known for its mild flavor and firm texture. It is rich in essential nutrients, making it a healthy choice for various diets.

Also known as:
Atlantic HalibutPacific Halibut
Scientific NameHippoglossus hippoglossus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
80%
Fiber0g
Total32.0g
Protein
30g(94%)
Fats
2g(6%)
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 B122 µg (83%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium36 µg (65%)
Phosphorus220 mg (31%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which is essential for muscle growth and repair.
✓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 vital for immune function.
✓Low in calories and carbohydrates, making it suitable for weight management.

Possible Risks & Side Effects

!Raw fish may carry parasites or bacteria, so it should be sourced from reputable suppliers.
!Individuals with seafood allergies should avoid consuming halibut.

How to Prepare & Consume

Best enjoyed raw in sushi or sashimi, or lightly cooked to preserve its delicate flavor and texture.

Smart Selection & Storage

How to Select

Choose halibut fillets that are firm, moist, and have a clean, ocean-like smell. Avoid any that appear dull or have brown spots.

How to Store

Store halibut in the refrigerator at temperatures below 40°F (4°C) and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythAll raw fish is unsafe to eat.
RealityWhen sourced from reputable suppliers and handled properly, raw fish can be safe to consume.
MythHalibut is too high in mercury to eat regularly.
RealityHalibut has moderate mercury levels; consuming it in moderation is generally safe for most people.
MythYou can only eat halibut cooked.
RealityHalibut can be enjoyed raw in dishes like sushi and sashimi, provided it is fresh and safe.

Healthy Recipes

Citrus-Infused Raw Halibut Ceviche

This refreshing ceviche combines the delicate flavors of raw halibut with zesty citrus and fresh herbs, making it a perfect light appetizer.

Ingredients
  • 200g raw halibut fillet, diced
  • Juice of 2 limes
  • Juice of 1 orange
  • 1 small red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine the diced halibut with lime and orange juice. Let it marinate for 15 minutes.
  2. 2. Add the red onion, jalapeño, and cilantro to the bowl, mixing gently.
  3. 3. Season with salt and serve chilled with tortilla chips or cucumber slices.

Halibut Tartare with Avocado and Sesame

A sophisticated tartare featuring raw halibut, creamy avocado, and a hint of sesame, perfect for a healthy appetizer.

Ingredients
  • 150g raw halibut fillet, finely diced
  • 1 ripe avocado, diced
  • 1 tablespoon sesame oil
  • 1 tablespoon soy sauce
  • 1 teaspoon lime juice
  • 1 teaspoon sesame seeds
  • Chopped chives for garnish
Instructions
  1. 1. In a bowl, mix the halibut, avocado, sesame oil, soy sauce, and lime juice.
  2. 2. Carefully fold in the sesame seeds.
  3. 3. Plate the tartare and garnish with chopped chives before serving.

Halibut Sashimi with Wasabi Soy Dip

This elegant sashimi showcases the fresh taste of halibut, served with a spicy wasabi soy dip for a delightful contrast.

Ingredients
  • 200g raw halibut fillet, thinly sliced
  • 2 tablespoons soy sauce
  • 1 teaspoon wasabi paste
  • 1 teaspoon sesame oil
  • Microgreens for garnish
Instructions
  1. 1. Arrange the halibut slices on a serving plate.
  2. 2. In a small bowl, whisk together soy sauce, wasabi paste, and sesame oil.
  3. 3. Serve the sashimi with the wasabi soy dip and garnish with microgreens.

Halibut and Mango Poke Bowl

A vibrant poke bowl featuring raw halibut and sweet mango, served over a base of quinoa for a nutritious meal.

Ingredients
  • 150g raw halibut fillet, cubed
  • 1 ripe mango, diced
  • 1 cup cooked quinoa
  • 1/4 cucumber, sliced
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • Chopped green onions for garnish
Instructions
  1. 1. In a bowl, combine halibut, mango, soy sauce, and sesame oil.
  2. 2. Layer the cooked quinoa in a bowl and top with the halibut mixture and cucumber slices.
  3. 3. Garnish with chopped green onions before serving.

Halibut Carpaccio with Olive Oil and Capers

This simple yet elegant carpaccio highlights the delicate flavor of halibut, drizzled with high-quality olive oil and capers.

Ingredients
  • 200g raw halibut fillet, thinly sliced
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon capers, rinsed
  • Fresh arugula for garnish
  • Salt and pepper to taste
Instructions
  1. 1. Arrange the halibut slices on a plate in a single layer.
  2. 2. Drizzle with olive oil and sprinkle with capers, salt, and pepper.
  3. 3. Garnish with fresh arugula and serve immediately.

Halibut and Beetroot Salad with Dill Dressing

A colorful salad combining raw halibut with earthy beetroot and a tangy dill dressing, perfect for a healthy lunch.

Ingredients
  • 150g raw halibut fillet, thinly sliced
  • 1 medium beetroot, cooked and sliced
  • 2 cups mixed greens
  • 2 tablespoons Greek yogurt
  • 1 tablespoon fresh dill, chopped
  • 1 teaspoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix Greek yogurt, dill, lemon juice, salt, and pepper to create the dressing.
  2. 2. On a plate, layer mixed greens, beetroot slices, and halibut.
  3. 3. Drizzle with the dill dressing before serving.

Spicy Halibut Lettuce Wraps

These light and spicy lettuce wraps feature raw halibut marinated in a zesty sauce, perfect for a healthy snack.

Ingredients
  • 150g raw halibut fillet, diced
  • 1 tablespoon sriracha sauce
  • 1 tablespoon lime juice
  • 1 tablespoon fish sauce
  • Butter lettuce leaves for wrapping
  • Chopped peanuts for garnish
Instructions
  1. 1. In a bowl, combine halibut, sriracha, lime juice, and fish sauce.
  2. 2. Spoon the mixture into butter lettuce leaves.
  3. 3. Garnish with chopped peanuts and serve immediately.

Halibut and Zucchini Noodle Salad

A refreshing salad featuring raw halibut and spiralized zucchini, tossed in a light sesame dressing for a nutritious meal.

Ingredients
  • 150g raw halibut fillet, cubed
  • 1 medium zucchini, spiralized
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • 1 teaspoon soy sauce
  • Sesame seeds for garnish
Instructions
  1. 1. In a bowl, combine halibut, spiralized zucchini, sesame oil, rice vinegar, and soy sauce.
  2. 2. Toss gently to combine.
  3. 3. Serve garnished with sesame seeds.

Halibut Sushi Rolls with Avocado and Cucumber

These homemade sushi rolls feature fresh halibut, creamy avocado, and crisp cucumber, perfect for a healthy sushi night.

Ingredients
  • 150g raw halibut fillet, sliced
  • 1 avocado, sliced
  • 1/2 cucumber, julienned
  • 2 cups sushi rice, cooked
  • Nori sheets
  • Soy sauce for dipping
Instructions
  1. 1. Place a nori sheet on a bamboo mat, spread sushi rice evenly, and layer halibut, avocado, and cucumber.
  2. 2. Roll tightly and slice into pieces.
  3. 3. Serve with soy sauce for dipping.

Halibut and Pineapple Skewers with Coconut Rice

These grilled skewers feature marinated raw halibut and sweet pineapple, served over a bed of fragrant coconut rice for a tropical twist.

Ingredients
  • 200g raw halibut fillet, cubed
  • 1 cup pineapple chunks
  • 1 tablespoon soy sauce
  • 1 tablespoon honey
  • 1 cup cooked coconut rice
  • Fresh cilantro for garnish
Instructions
  1. 1. In a bowl, mix halibut, pineapple, soy sauce, and honey. Thread onto skewers.
  2. 2. Grill skewers for 5-7 minutes, turning occasionally.
  3. 3. Serve over coconut rice and garnish with fresh cilantro.

Frequently Asked Questions (FAQ)

Is raw halibut safe to eat?

Yes, as long as it is sourced from reputable suppliers and handled properly to minimize the risk of parasites.

How should I store raw halibut?

Store raw halibut in the coldest part of the refrigerator and consume it within 1-2 days for optimal freshness.

What are the health benefits of halibut?

Halibut is high in protein, omega-3 fatty acids, and essential vitamins and minerals, contributing to overall health.

Can I freeze raw halibut?

Yes, raw halibut can be frozen for up to 6 months; ensure it is well-wrapped to prevent freezer burn.

What is the best way to cook halibut?

Halibut can be grilled, baked, or pan-seared; it is best cooked until just opaque to maintain moisture.

How does halibut compare to other fish?

Halibut is a lean fish with a mild flavor, making it versatile compared to stronger-tasting fish like salmon.

Is halibut sustainable?

Sustainability varies by fishing method; check for certifications like MSC to ensure responsible sourcing.

What dishes can I make with halibut?

Halibut can be used in a variety of dishes, including fish tacos, ceviche, and grilled fillets with vegetables.

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