Sea-halibut
Sea-halibut ~ A Nutrient Dense Sea Food
The firm white meat and delicately sweet flavor of sea-halibut, combined with its high nutritional value, make it a favorite among fish lovers. Fishing season for halibut is in the summer and fall when it is available fresh and of optimum quality. Frozen halibut is available throughout the year. Halibut is the largest of the flatfish and one of the largest of the saltwater fish with catches that weight in at up to 660 pounds. It's a lean fish that features finely textured, snow white flesh that contains few bones and its gray-brown skin is also edible. Health Benefits Sea-halibut are truly a nutrient-dense food. A very good source of high quality protein, halibut are rich in significant amounts of a variety of important nutrients including the minerals selenium, magnesium, phosphorus and potassium, the B-vitamins, B12, niacin, and B6; and perhaps most important, the beneficial omega-3 essential fatty acids. Cardiovascular Health Omega-3 fatty acids provide a broad array of cardiovascular benefits. Halibut is also a good source of vitamin-B12 and vitamin-B6, two B-vitamins that, along with folic acid, lower levels of homocysteine. Homocysteine, an intermediate compound produced during the methylation cycle, is directly damaging to artery walls. Last, but far from least, sea-halibut is a very good source of magnesium. Magnesium is Nature's own calcium channel blocker. When enough magnesium's around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Eating Fish Daily Provides Substantially More Protection against Heart Attack While as little as a weekly serving of fish lowers risk of ischemic stroke, enjoying a daily serving omega-3-rich fish, such as sea-halibut, provides significantly greater reduction in the risk of coronary heart disease than eating fish even as frequently as a couple of times a week. Promote Detoxification In addition to halibut's omega-3s, the selenium it contains is a necessary component in one of the body's most important antioxidants, glutathione peroxidase, which is critical for a healthy liver, the organ responsible for detoxifying and clearing potentially harmful compounds such as pesticides, drugs, and heavy metals from the body. Selenium also helps prevent cancer and heart disease. Omega-3-Rich Fish Protective against Colorectal Cancer A diet rich in the omega-3 fats found in cold water fish, such as sea-halibut, greatly reduces risk of colorectal cancer. Halibut and Other Fatty Fish Highly Protective against Kidney Cancer Consumption of fatty fish, such as sea-halibut, offers significant protection against renal cell carcinoma, the most common form of kidney cancer. Reduce Risk of Macular Degeneration A diet high in omega-3 essential fatty acids, especially from fish such as halibut, offers significant protection against both early and late age-related macular degeneration. Fend Off Dry Eyes Dry eye syndrome (DES) afflicts more than 10 million Americans. Artificial tears offer only temporary relief. Expensive prescription drugs promise help, but at the cost of potentially serious side effects. Could Mother Nature provide a cure? Of course she does. Women whose diets provided the highest amounts of omega-3 fatty acids had a 17% lower risk of dry eye syndrome compared with those consuming the least of these beneficial fats. 
DescriptionSea-halibut is BIG. Not just in popularity and nutritional value, but also in size. It's actually one of the largest of all saltwater fishes and can weigh 150 pounds and more. Halibut can be found both in the Atlantic and Pacific Oceans, the Atlantic species being the larger. History People have been enjoying sea-halibut as a food ever since this beautiful fish appeared in the Earth's waters. Halibut was considered a sacred fish throughout history and was oftentimes served on holidays, especially during medieval days in Europe. In fact, the English derivation for its name reflects the sacredness of this large flatfish since "hali" signifies holy, and "but" signifies flat. How to Select and Store Fresh whole halibut should be displayed buried in ice, while fillets should be placed on top of the ice. The flesh of the halibut fillets should glistening white with no signs of browning or gaping. Smell is a good indicator of freshness: fresh halibut smells like seawater. Tips for Preparation: After you unwrap your fish, rinse it under cool running water, then pat dry before cooking.
A Few Quick Serving Ideas: Make fish tacos by wrapping sautéed onion, garlic, halibut, tomatillo salsa and guacamole in a corn tortilla. Simmer halibut in a small amount of fish or vegetable broth with fresh herbs. Season to taste. Serve broiled halibut over a bed of greens and top with your favorite dressing. Skewer marinated chunks of halibut and your favorite vegetables and broil. Brush with garlic olive oil when done. Nutritional Profile Halibut is an excellent source of selenium, a very good source of protein, niacin, phosphorus, magnesium and a good source of omega-3 fatty acids, vitamin-B6, vitamin-B12 and potassium. So, if you're curious as to what to prepare for dinner this evening; Maybe it's time to get... Hooked on Halibut
Preparation Time: 10 minutes Level: Easy Cook Time: 40 minutes Serves: 4 A vibrant herb paste brings robust flavor to a delicate fish. Ingredients: * 1/4 c. chopped onion * 1/4 c. fresh parsley leaves * 1 Tbs. fresh cilantro leaves * 2 Tbs. freshly grated lemon zest * 1 Tbs. lemon juice, juice * 1 Tbs. chopped pitted green olives * 2 tsp. drained capers, rinsed * 1 clove garlic, minced * 1/8 tsp. freshly ground black pepper * 2 Tbs. extra-virgin olive oil * 1 1-lb. halibut fillet, cut into 4 portions Preparation: 1. Place onion, parsley, cilantro, lemon zest, lemon juice, olives, capers, garlic and pepper in a food processor; pulse several times to chop. Add oil and process, scraping down the sides several times, until a pesto-like paste forms. Pat halibut with the herb paste. Cover and refrigerate for 30 minutes. 2. Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. Serve immediately. Nutritional Information: Per serving Calories 199 kcal Carbohydrates 2 g Dietary Fiber 1 g Fat 10 g Saturated Fat 1 g Protein 24 g Potassium 557 mg Sodium 125 mg Cholesterol 36 mg Nutritional Bonus: Per serving Selenium (60% daily value), Vitamin-C (15% dv). 
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