HANA • Halibut Association of North America • PO Box 872 • Deming, WA 98244 • 360-592-3116
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Protecting, Promoting, and Strengthening the Pacific Halibut Industry Since 1961

Delicious Halibut

“Halibut is all about elegant texture,” says Karen Barnaby in her 2007 cookbook called, Halibut the Cook Book. Its distinctly firm, white, moist meat is prized for its mildly sweet flavor and easily recognized texture. Halibut can be baked, poached, grilled, steamed, or sautéed. It is a favorite of restaurateurs because of this versatility and its ability to support other flavors—herbs, chiles, citrus, curry, wines and liqueurs are only a few of the ingredients that complement halibut’s flavor.

This delicious fish is equally at home on the back-yard grill or in your kitchen’s microwave. The large-flaked, tender meat needs less cooking time because of its lean, low-fat content.

broiled pacific halibut
Fresh broiled halibut

Boneless Halibut (cooked)
Service size: 4 oz. (100g)
Total Fat: 3.33 g
Saturated: .473 g
Polyunsaturated: 1.07 g
Monounsaturated: 1.1 g
Cholesterol: 46.47 mg
Omega-3 Fatty Acids: 0.62 g
Total Carbohydrate: 0 g
Dietary Fiber: 0 g
Protein: 30.25 g
Sodium: 78.2 mg
Potassium: 652.8 mg

An uncommon treat are fresh or frozen halibut cheeks. Similar in texture to scallops, halibut cheeks are rarely found anywhere but a specialty retailer or high-end restaurant. They are slightly sweeter than the body meat, and are often served steamed, baked, or broiled.

delicious halibut cheeks
Grilled Halibut Cheeks

When buying halibut, look for firm, translucent flesh. As with all seafood, there should be a slightly briny, sea-fresh smell to it. Fresh halibut is available from March through November. Thanks to state-of-the-art freezing techniques, frozen steaks, fillets, and roasts are available year round.

Halibut is as good for your body as it is your taste buds. Low-fat, high protein halibut is truly a nutrient-dense food. Halibut are rich in significant amounts of selenium, magnesium, phosphorus and potassium. It is also a good source of vitamin B12 and vitamin B6. A 3.5-ounce portion has 110 calories and 32 milligrams of cholesterol.

Try some of these delicious recipes featuring fresh Pacific Halibut:

Halibut, Fennel & Garlic Ceviche
Halibut with Mango & Red Pepper Salsa
Halibut Cheeks with Pesto
Halibut Fillets with Curry, Herb, and Almond Crust