4 oz halibut
Halibut is an excellent source of lean protein and omega-3 fatty acids, along with selenium and B vitamins. A 4 oz (113g) serving contains approximately 25g protein with minimal fat, making it a nutrient-dense choice for health-conscious diets.
About
Halibut (Hippoglossus species) is a large flatfish of the family Pleuronectidae, native to the North Atlantic and North Pacific oceans. The fish exhibits the characteristic flattened body of flatfish, with both eyes located on the dark upper side, while the belly side is typically pale or white. Halibut flesh is firm, white, and fine-grained with a delicate, slightly sweet flavor and low oil content. The fish can reach considerable sizes, with Pacific halibut (Hippoglossus stenolepis) being one of the largest flatfish species, sometimes exceeding 300 pounds. Atlantic halibut (Hippoglossus hippoglossus) is smaller but similarly prized for its culinary qualities.
Culinary Uses
Halibut is a versatile white fish prized in both classical European and contemporary cuisines. Its firm, flaky texture makes it suitable for poaching, steaming, baking, grilling, and pan-searing. The mild flavor profile allows the fish to pair well with bright acidic elements such as lemon, capers, and vinegar-based sauces, as well as rich preparations with butter and cream. Halibut fillets and steaks are featured in Scandinavian, British, and North American seafood traditions, and the fish is equally at home in Asian preparations with soy-based glazes or light broths. The bones produce excellent stock, while the liver (when available) is considered a delicacy rich in vitamins.