Health benefits of halibut
Halibut: A Lean, Omega‑3‑Rich Fish for Heart Health
Halibut is a low‑fat, high‑protein fish that provides omega‑3 fatty acids, B vitamins, and selenium, making it a nutritious option for a balanced diet. Its moderate mercury content and sustainable sourcing options are important considerations for consumers.
Health benefits
- High-quality lean protein
- Rich source of omega‑3 fatty acids
- Provides vitamin B12 and selenium
- Low in saturated fat
- Supports heart and brain health
- Versatile in cooking methods
Risks and side effects
- Moderate mercury levels—consume in moderation, especially for pregnant or nursing individuals
- Potential allergen for fish‑allergic individuals
- Sustainability concerns in some fisheries
- May contain small bones that can be a choking hazard
Where It Grows
Halibut are marine fish and are mostly found in the North Pacific Ocean, particularly off the coasts of the United States, Canada, Russia and Japan. They thrive in cold, deep waters, typically at depths between 20 and 1,000 meters. Halibut are also found in the North Atlantic Ocean, off the coasts of Greenland, Norway, the United Kingdom, and Canada. They are a migratory species, moving to shallow waters to spawn during the spring and returning to deeper waters in the winter. The United States and Canada are the major producers of Pacific halibut, while Norway and the United Kingdom are the major producers of Atlantic halibut.
Best Way to Eat
Halibut is a lean fish with mild, sweet tasting white flesh, large flakes and a firm but tender texture. It is best cooked by grilling, baking, broiling, or pan-frying. Overcooking can lead to a dry texture, so it's important to cook just until the meat is opaque throughout. To maximize the nutritional value, bake or grill the halibut instead of frying to avoid adding unnecessary fats. It can be seasoned with a variety of herbs and spices, and pairs well with citrus flavors. For a balanced meal, serve it with a side of vegetables or whole grains. Halibut is a good source of high-quality protein and is rich in selenium, vitamins D and B12, and omega-3 fatty acids, which are beneficial for heart health.
FAQ
Is halibut safe to eat for pregnant women?⌄
Halibut contains moderate levels of mercury, so it is recommended that pregnant or nursing women limit consumption to a few servings per week and consult a healthcare professional for personalized guidance.
How does halibut compare to other fatty fish in terms of omega‑3 content?⌄
Halibut offers a moderate amount of omega‑3 fatty acids compared to fatty fish like salmon or mackerel, but it still contributes beneficially to a balanced diet.
Is halibut sustainably sourced?⌄
Sustainability varies by region; look for certifications such as MSC or local fisheries that practice responsible harvesting to ensure minimal environmental impact.
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