Home/Fish/Steamed Halibut
Back to Home
Steamed Halibut
Fish
Nutri-ScoreA

Steamed Halibut

Hippoglossus stenolepis

Clinical Encyclopedia

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

Also known as:
Pacific HalibutAlaska Halibut
Scientific NameHippoglossus stenolepis
Region of OriginNorth America
Popular Comparisons:
Steamed Halibut VS Alaska Plaice FilletSteamed Halibut VS Albacore TunaSteamed Halibut VS Albacore White TunaSteamed Halibut VS Albacore White Tuna LoinSteamed Halibut VS Amberjack Yellowtail FilletSteamed Halibut 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 B122.4 mcg (100%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 mcg (73%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, steamed halibut supports muscle growth and repair, making it an excellent choice for athletes and those looking to maintain a healthy weight.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓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 low-carb and ketogenic diets.

Possible Risks & Side Effects

!May contain trace amounts of mercury; pregnant women and young children should limit consumption.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients. Pair with herbs and lemon for enhanced flavor.

Smart Selection & Storage

How to Select

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

How to Store

Store 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

MythHalibut is high in mercury.
RealityWhile halibut can contain mercury, it is generally safe to eat in moderation.
MythAll fish are the same in nutrition.
RealityDifferent fish have varying nutrient profiles; halibut is particularly high in protein and omega-3s.
MythSteaming fish removes its flavor.
RealitySteaming preserves the natural flavor and moisture of fish, enhancing its taste.

Healthy Recipes

Lemon Herb Steamed Halibut

A refreshing dish featuring steamed halibut infused with zesty lemon and aromatic herbs, perfect for a light and healthy meal.

Ingredients
  • 4 oz halibut fillet
  • 1 lemon (sliced)
  • 1 tbsp fresh dill
  • 1 tbsp fresh parsley
  • Salt and pepper to taste
Instructions
  1. 1. Place halibut fillet on a steaming plate.
  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

A flavorful dish that combines steamed halibut with ginger, soy sauce, and scallions for an umami-packed experience.

Ingredients
  • 4 oz halibut fillet
  • 1 inch fresh ginger (sliced)
  • 2 tbsp low-sodium soy sauce
  • 2 scallions (chopped)
  • 1 tsp sesame oil
Instructions
  1. 1. Place halibut fillet in a steamer basket.
  2. 2. Add ginger slices on top and drizzle with soy sauce and sesame oil.
  3. 3. Steam for 10 minutes, then garnish with chopped scallions.

Mediterranean Steamed Halibut

A vibrant dish featuring steamed halibut with tomatoes, olives, and capers, bringing the flavors of the Mediterranean to your table.

Ingredients
  • 4 oz halibut fillet
  • 1 cup cherry tomatoes (halved)
  • 2 tbsp Kalamata olives (sliced)
  • 1 tbsp capers
  • 1 tbsp olive oil
Instructions
  1. 1. Arrange halibut fillet on a steaming plate.
  2. 2. Top with cherry tomatoes, olives, capers, and drizzle with olive oil.
  3. 3. Steam for 12-15 minutes until halibut is cooked through.

Coconut Curry Steamed Halibut

A rich and creamy dish that features halibut steamed in a fragrant coconut curry sauce, perfect for a comforting meal.

Ingredients
  • 4 oz halibut fillet
  • 1/2 cup coconut milk
  • 1 tbsp red curry paste
  • 1/2 cup bell peppers (sliced)
  • Fresh cilantro for garnish
Instructions
  1. 1. Mix coconut milk and red curry paste in a bowl.
  2. 2. Place halibut fillet in a steamer and pour the coconut mixture over it.
  3. 3. Add bell peppers and steam for 10-12 minutes, garnishing with cilantro before serving.

Garlic and Spinach Steamed Halibut

A healthy and delicious dish where steamed halibut is paired with garlic sautéed spinach, offering a nutrient-packed meal.

Ingredients
  • 4 oz halibut fillet
  • 2 cups fresh spinach
  • 2 cloves garlic (minced)
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Sauté garlic in olive oil until fragrant, then add spinach and cook until wilted.
  2. 2. Place halibut fillet on a steaming plate and season with salt and pepper.
  3. 3. Steam for 10-12 minutes and serve over the sautéed spinach.

Steamed Halibut with Quinoa and Asparagus

A wholesome meal featuring steamed halibut served over a bed of fluffy quinoa and tender asparagus, packed with protein and fiber.

Ingredients
  • 4 oz halibut fillet
  • 1/2 cup cooked quinoa
  • 1 cup asparagus (trimmed)
  • 1 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Steam asparagus for 5-7 minutes until tender.
  2. 2. Season halibut fillet with salt, pepper, and lemon juice, then steam for 10-12 minutes.
  3. 3. Serve halibut over quinoa and asparagus.

Steamed Halibut with Mango Salsa

A tropical twist on steamed halibut, topped with a fresh mango salsa that adds a burst of flavor and color to your plate.

Ingredients
  • 4 oz halibut fillet
  • 1 ripe mango (diced)
  • 1/4 red onion (finely chopped)
  • 1 lime (juiced)
  • 1/4 cup cilantro (chopped)
Instructions
  1. 1. Combine mango, red onion, lime juice, and cilantro in a bowl to make salsa.
  2. 2. Season halibut fillet with salt and steam for 10-12 minutes.
  3. 3. Top halibut with mango salsa before serving.

Steamed Halibut with Roasted Vegetables

A colorful and nutritious dish featuring steamed halibut served alongside a medley of roasted seasonal vegetables.

Ingredients
  • 4 oz halibut fillet
  • 1 cup mixed vegetables (zucchini, bell pepper, carrots)
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toss mixed vegetables with olive oil, salt, and pepper, and roast at 400°F for 20 minutes.
  2. 2. Steam halibut fillet for 10-12 minutes until cooked through.
  3. 3. Serve halibut alongside roasted vegetables.

Spicy Steamed Halibut Tacos

A fun and healthy twist on tacos, featuring steamed halibut with a spicy sauce, served in lettuce wraps for a low-carb option.

Ingredients
  • 4 oz halibut fillet
  • 1 tbsp sriracha sauce
  • 1 tbsp lime juice
  • 1/4 cup cabbage (shredded)
  • Lettuce leaves for wrapping
Instructions
  1. 1. Mix sriracha sauce and lime juice, then coat halibut fillet with the mixture.
  2. 2. Steam halibut for 10-12 minutes until flaky.
  3. 3. Serve in lettuce leaves topped with shredded cabbage.

Frequently Asked Questions (FAQ)

Is steamed halibut healthy?

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

How should I cook halibut?

Steaming is recommended to preserve its delicate flavor and nutrients.

What are the benefits of eating halibut?

Halibut is rich in omega-3 fatty acids, vitamins, and minerals that support overall health.

Can I eat halibut if I'm allergic to fish?

No, individuals with fish allergies should avoid halibut.

How often can I eat halibut?

It is safe to eat halibut 1-2 times a week, but pregnant women should consult a doctor.

What is the best way to season halibut?

Lemon, dill, and garlic are excellent seasonings that complement halibut's flavor.

Is halibut sustainable?

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

What is the texture of halibut?

Halibut has a firm, flaky texture that is moist when cooked properly.

Related Superfoods
Abalone Fresh Abalone Alaska Plaice Fillet
Comparisons
Steamed Halibut vs Alaska Plaice Fillet Steamed Halibut vs Albacore Tuna Steamed Halibut vs Albacore Tuna
Nutrients
Protein in Steamed Halibut Calories in Steamed Halibut Vitamin-c in Steamed Halibut Magnesium in Steamed Halibut
Featured Guides
Health Benefits of Steamed Halibut Healthy Recipes with Steamed Halibut