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halibut.

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Recipes with halibut + Add to pantry

SERVING

CALORIES

PROTEIN

18.6g

CARBS

FAT

1.3g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories91kcal—

Protein18.6g37%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat1.3g2%

Saturated fat0.29g1%

Cholesterol49mg16%

Water80.3g—

MINERALS

Sodium68mg3%

Potassium435mg9%

Calcium7.0mg1%

Iron0.16mg1%

Magnesium23mg5%

Phosphorus236mg19%

Zinc0.36mg3%

Copper0.02mg2%

Manganese0.01mg0%

Selenium45.6µg83%

VITAMINS

Vitamin A20µg2%

Vitamin C0mg0%

Vitamin D4.7µg24%

Vitamin E0.61mg4%

Vitamin K0µg0%

Thiamin (B1)0.05mg4%

Riboflavin (B2)0.03mg2%

Niacin (B3)6.5mg41%

Pantothenic acid (B5)0.34mg7%

Vitamin B60.55mg32%

Folate (B9)12µg3%

Vitamin B121.1µg46%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

1 tablespoon8.8g

1 teaspoon2.9g

1 oz28.4g

1 lb453.6g

1 ml0.6g

1 liter583.3g

1 piece170g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, complete protein, essential for muscle repair, growth, and overall body function.
✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
✓High in selenium, a powerful antioxidant that protects cells from damage, supports immune function, and is crucial for thyroid health.
✓Provides significant amounts of B vitamins, particularly niacin (B3), vitamin B6, and vitamin B12, which are vital for energy metabolism and nervous system health.

COOKING TIPS

In the kitchen.

1Halibut is a lean fish, so be careful not to overcook it as it can become dry. Cook until the internal temperature reaches 145°F (63°C) and the flesh is opaque and flakes easily.
2Its firm texture holds up well to various cooking methods like grilling, baking, pan-searing, and broiling.
3The mild, sweet flavor of halibut pairs well with robust seasonings such as lemon, garlic, dill, capers, and white wine sauces.
4When pan-searing, get the pan very hot with a bit of oil to create a beautiful crust, then reduce the heat to finish cooking through without burning.

STORAGE

Keep it fresh.

Store fresh halibut in the coldest part of your refrigerator (below 40°F or 4°C) and consume within 1-2 days of purchase.
For longer storage, wrap halibut tightly in plastic wrap and then foil or place in a freezer bag, and freeze at 0°F (-18°C) or below for up to 6 months.
Thaw frozen halibut overnight in the refrigerator. Avoid thawing at room temperature to prevent bacterial growth.

FAQ

Frequently asked questions.

How much protein and calories are in halibut?

A 100g serving of halibut contains approximately 91 calories and 18.56g of protein. It's also very low in carbohydrates (0g) and fat (1.33g), making it a lean and nutritious protein choice.

Is halibut good for weight loss?

Yes, halibut can be beneficial for weight loss. Its high protein content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. It's also low in calories and fat, making it a lean and nutritious option.

Is halibut keto-friendly?

Absolutely, halibut is an excellent choice for a ketogenic diet. It contains 0g of carbohydrates and is rich in protein and healthy fats (omega-3s), fitting perfectly into low-carb, high-fat dietary plans.

Can diabetics eat halibut?

Yes, halibut is a great option for individuals with diabetes. It has no carbohydrates, which helps manage blood sugar levels, and its healthy fats and protein contribute to satiety and overall cardiovascular health.

What does halibut taste like and how should I cook it?

Halibut has a mild, sweet flavor with a firm, flaky white flesh. It's versatile and can be baked, grilled, pan-seared, or broiled. Avoid overcooking to maintain its delicate texture and moisture.

Can I eat halibut raw?

While some fish can be eaten raw (like sushi-grade tuna or salmon), it's generally not recommended to eat halibut raw unless it has been specifically prepared and certified as sushi-grade. For most preparations, cooking halibut is safer and more common.

How do I store fresh halibut?

Fresh halibut should be stored in the coldest part of your refrigerator, ideally on a bed of ice, for up to two days. Wrap it tightly in plastic wrap or place it in an airtight container to prevent odors from spreading and to maintain freshness.

How do I know if halibut is fresh?

Look for halibut with firm, translucent, moist flesh and a clean, mild ocean smell, not a strong 'fishy' odor. The skin, if present, should be shiny. Avoid fish that looks dull, discolored, or has a strong ammonia smell.

Does halibut contain mercury?

Halibut is a large, long-lived fish, so it can contain moderate levels of mercury. While it's a healthy choice, pregnant women, nursing mothers, and young children should consume it in moderation, typically 1-2 servings per week, as advised by health organizations.

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