What is Halibut?
Halibut is a flatfish found in deep waters of the oceans. It is the largest flatfish in the world, and the largest fish in the North Pacific Ocean. Halibut is a versatile fish that can be prepared in many ways. It has a mild flavor and firm texture, making it a good substitute for other white fish. It is high in protein, and is also a good source of niacin, phosphorus, selenium, vitamin B12, and zinc. Halibut is also high in omega-3 fatty acids. The average 4 oz serving of halibut has about 120 calories, 20 grams of protein, and less than 1 gram of fat.
Halibut Cooking Guide
Halibut can be baked, grilled, fried, poached, or steamed. It should be cooked to an internal temperature of 145°F.
|# of Halibut||Method||Cook Temp||Avg Time||Finish Temp|
|1-2 fillets||Sear||Med-High||4-7 mins||145°F|
|2 or more||Grill||350°F||10-15 mins||145°F|
|4 or more||Oven||375°F||15-20 mins||145°F|
Note: The above guidelines are only guardrails. Average time depends on size/amount of fillets. Stoves and pans vary in performance as well; so to achieve perfectly cooked halibut, always check color and texture regularly. Because halibut is a leaner fish, its good to oil the fish before cooking to help retain its moisture.
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Halibut is a lean fish with a mild flavor profile - similar to tilapia. Because of its gentle flavor, halibut pairs well with bolder seasonings like pesto, lemon juice and basil. Its a good choice for people who don't usually enjoy fish but would like to add it to their diet.
Baking Halibut with olive oil and butter will help stop it from drying out. Bake at 400 to 450°F for about 10 to 15 minutes or until halibut is opaque and flesh flakes.
Insert a fork into the thickest portion of the Halibut at a 45° angle. Gently twist the fork. If the halibut fillet flakes without resistance, the fish is done.
In our effort to support sustainability and the environment, we only source Alaskan Halibut. The reason is because Atlantic Halibut has been overfished for years and is now endangered while our Alaskan Halibut comes from a fishing area managed by the Northern Pacific Fishery Council.