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Steamed Halibut Loin
Fish
Nutri-ScoreA

Steamed Halibut Loin

Hippoglossus hippoglossus

Clinical Encyclopedia

Steamed halibut loin is a lean, high-protein fish that is low in fat and rich in essential nutrients, making it an excellent choice for a healthy diet.

Also known as:
Halibut FilletPacific Halibut
Scientific NameHippoglossus hippoglossus
Region of OriginNorth Atlantic Ocean
Popular Comparisons:
Steamed Halibut Loin VS Alaska Plaice FilletSteamed Halibut Loin VS Albacore TunaSteamed Halibut Loin VS Albacore White TunaSteamed Halibut Loin VS Albacore White Tuna LoinSteamed Halibut Loin VS Amberjack Yellowtail FilletSteamed Halibut Loin VS American Plaice

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 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 high-quality protein, which is essential for muscle repair and growth.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓High in vitamin D, which is 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 prepared by steaming to retain moisture and nutrients; can be seasoned with herbs and lemon for enhanced flavor.

Smart Selection & Storage

How to Select

Choose halibut that is firm to the touch, has a mild ocean smell, and appears moist and translucent.

How to Store

Store fresh halibut in the coldest part of the refrigerator and consume within 1-2 days; freeze for longer storage.

Myths vs Realities

MythAll fish are high in mercury.
RealityNot all fish contain high levels of mercury; halibut has moderate levels, so it should be consumed in moderation.
MythFish is not a good source of protein.
RealityFish, including halibut, is an excellent source of high-quality protein essential for health.
MythYou should avoid fish if you have high cholesterol.
RealityFish can actually help improve heart health and lower cholesterol levels due to its omega-3 content.

Healthy Recipes

Lemon Herb Steamed Halibut

This dish features halibut loin steamed with fresh herbs and zesty lemon, creating a light and refreshing meal that's perfect for any occasion.

Ingredients
  • 2 halibut loins (6 oz each)
  • 1 lemon, sliced
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Place halibut loins on a steaming tray.
  2. 2. Top with lemon slices, dill, parsley, salt, and pepper.
  3. 3. Steam for 10-12 minutes until fish is flaky and cooked through.

Asian-Inspired Steamed Halibut with Ginger Soy Sauce

This Asian-inspired recipe combines steamed halibut with a savory ginger soy sauce, offering a delightful umami flavor while keeping it healthy.

Ingredients
  • 2 halibut loins (6 oz each)
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon sesame oil
  • 1 green onion, chopped
Instructions
  1. 1. Mix soy sauce, ginger, and sesame oil in a bowl.
  2. 2. Place halibut loins in a steamer and pour the sauce over them.
  3. 3. Steam for 10-12 minutes and garnish with green onion before serving.

Mediterranean Steamed Halibut with Olives and Tomatoes

A vibrant Mediterranean dish where halibut is steamed with olives and cherry tomatoes, delivering a burst of flavor and nutrients.

Ingredients
  • 2 halibut loins (6 oz each)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
Instructions
  1. 1. Arrange halibut loins in a steamer and top with cherry tomatoes and olives.
  2. 2. Drizzle with olive oil and sprinkle oregano over the top.
  3. 3. Steam for 10-12 minutes until the fish is cooked through.

Spicy Mango Salsa Steamed Halibut

This recipe features halibut loin steamed to perfection and topped with a spicy mango salsa, offering a sweet and spicy contrast.

Ingredients
  • 2 halibut loins (6 oz each)
  • 1 ripe mango, diced
  • 1 jalapeño, minced
  • 1/4 cup red onion, diced
  • Juice of 1 lime
Instructions
  1. 1. Combine mango, jalapeño, red onion, and lime juice in a bowl to make salsa.
  2. 2. Place halibut loins in a steamer and steam for 10-12 minutes.
  3. 3. Serve halibut topped with mango salsa.

Coconut Curry Steamed Halibut

A tropical twist on steamed halibut, this recipe incorporates coconut milk and curry spices for a rich and flavorful dish.

Ingredients
  • 2 halibut loins (6 oz each)
  • 1 cup coconut milk
  • 1 tablespoon red curry paste
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix coconut milk, curry paste, and lime juice in a bowl.
  2. 2. Place halibut loins in a steamer and pour the coconut mixture over them.
  3. 3. Steam for 10-12 minutes and garnish with cilantro before serving.

Garlic and Spinach Steamed Halibut

This healthy recipe features halibut steamed with garlic and fresh spinach, making for a nutritious and flavorful meal.

Ingredients
  • 2 halibut loins (6 oz each)
  • 2 cups fresh spinach
  • 3 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté garlic in olive oil until fragrant, then add spinach until wilted.
  2. 2. Place halibut loins in a steamer and season with salt and pepper.
  3. 3. Top with sautéed spinach and steam for 10-12 minutes.

Herbed Quinoa and Steamed Halibut Bowl

A wholesome bowl featuring steamed halibut served over herbed quinoa, providing a balanced and nutritious meal.

Ingredients
  • 2 halibut loins (6 oz each)
  • 1 cup cooked quinoa
  • 1 tablespoon fresh basil, chopped
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Season halibut loins with salt and pepper and steam for 10-12 minutes.
  2. 2. Mix cooked quinoa with basil and parsley.
  3. 3. Serve halibut over herbed quinoa.

Steamed Halibut with Roasted Vegetables

This recipe pairs steamed halibut with a medley of roasted vegetables, creating a colorful and nutritious dish.

Ingredients
  • 2 halibut loins (6 oz each)
  • 1 zucchini, sliced
  • 1 bell pepper, diced
  • 1 carrot, sliced
  • 1 tablespoon olive oil
Instructions
  1. 1. Toss vegetables with olive oil, salt, and pepper, and roast at 400°F for 20 minutes.
  2. 2. Steam halibut loins for 10-12 minutes.
  3. 3. Serve halibut alongside roasted vegetables.

Lime and Cilantro Steamed Halibut Tacos

These fresh tacos feature steamed halibut seasoned with lime and cilantro, served in corn tortillas for a healthy twist on a classic dish.

Ingredients
  • 2 halibut loins (6 oz each)
  • Juice of 2 limes
  • 1/4 cup fresh cilantro, chopped
  • Corn tortillas
  • Sliced avocado for serving
Instructions
  1. 1. Marinate halibut loins in lime juice and cilantro for 30 minutes.
  2. 2. Steam for 10-12 minutes until cooked through.
  3. 3. Serve in corn tortillas with sliced avocado.

Steamed Halibut with Avocado Salsa

A refreshing dish where steamed halibut is topped with a creamy avocado salsa, perfect for a light and healthy meal.

Ingredients
  • 2 halibut loins (6 oz each)
  • 1 avocado, diced
  • 1/2 red onion, diced
  • 1 tomato, diced
  • Juice of 1 lime
Instructions
  1. 1. Mix avocado, red onion, tomato, and lime juice in a bowl to make salsa.
  2. 2. Steam halibut loins for 10-12 minutes.
  3. 3. Serve halibut topped with avocado salsa.

Frequently Asked Questions (FAQ)

What is the best way to cook halibut?

Steaming, grilling, or baking are recommended methods to preserve its delicate flavor and texture.

How often can I eat halibut?

It is generally safe to eat halibut 1-2 times a week, but be mindful of mercury levels.

Is halibut a healthy fish?

Yes, halibut is low in fat, high in protein, and contains beneficial nutrients like omega-3 fatty acids.

Can I eat halibut skin?

Yes, halibut skin is edible and contains additional nutrients, but it should be properly cleaned.

What are the nutritional benefits of halibut?

Halibut is rich in protein, vitamins B12 and D, selenium, and omega-3 fatty acids, promoting overall health.

How should I store fresh halibut?

Fresh halibut should be stored in the refrigerator and consumed within 1-2 days or frozen for longer storage.

What is the difference between halibut and other fish?

Halibut is a flatfish known for its mild flavor and firm texture, distinguishing it from other fish varieties.

Is halibut sustainable?

Sustainability varies by fishing practices; look for certified sustainable sources when purchasing halibut.

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Comparisons
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Nutrients
Protein in Steamed Halibut Loin Calories in Steamed Halibut Loin Vitamin-c in Steamed Halibut Loin Magnesium in Steamed Halibut Loin
Featured Guides
Health Benefits of Steamed Halibut Loin Healthy Recipes with Steamed Halibut Loin