The firm white meat and delicately sweet flavor of this fish, 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.
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.
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.
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 Colo-rectal Cancer
A diet rich in the omega-3 fats found in cold water fish, such as sea-halibut, greatly reduces risk of colo-rectal 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.
Sea-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.
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 sea-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.
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.
Roast Halibut with Cherry Tomatoes
This is an excellent dish and easy to prepare.
Simply sear your filets on the stove top and finish in a hot oven.
Top with Roast Tomatoes (recipe below) or simply a squeeze of lemon and a little olive oil.
Makes 4 Servings
4 – 6 oz. fresh sea-halibut fillets, nice and thick
Fresh cracked pepper, to taste
2 tsp. olive oil
Lemon wedges, optional
1. If cold, allow halibut to stand at room temperature for 15-20 minutes.
2. Cover a baking sheet with parchment or foil and set aside.
3. Pre-heat the oven to 425 degrees.
Place a non-stick skillet or fry pan over medium heat and add oil.
Season halibut with salt and pepper.
When the oil is shimmering (but not smoking), place the halibut skin side down in the pan.
Allow a golden crust to form, about 3 minutes.
Turn the halibut over and sear 1 minute longer.
Remove the halibut to your prepared baking sheet.
4. Roast in the oven for approximately 6 minutes for 2" thick filets.
If your filets are thinner, roast for a shorter time.
When done, halibut will be moist and barely opaque in the center.
Remove and serve with a drizzle of good olive oil and a squeeze of fresh lemon.
Roasted Cherry Tomatoes with Thyme
These bright, herb roasted tomatoes go great with fish and equally as well with chicken.
Spoon some over an omelet like salsa or sprinkle into a salad.
There are many ways to enjoy them.
Next time you have a container of cherry tomatoes and are considering what to do with them, roast them.
Try multi-color cherry tomatoes for even more color.
12-16 oz. organic sweet baby tomatoes such as Sugar Plum or Grapeseed, halved
1 Tbs. olive oil
2-3 large garlic cloves, finely minced
1 generous Tbs. fresh chopped thyme leaves
Fresh ground pepper to taste
1. Pre-heat oven to 375 degrees.
Cover a baking sheet with parchment or foil.
Toss halved tomatoes with oil, garlic, thyme, salt and pepper.
Spread tomatoes on the baking sheet and roast for 20-25 minutes until shriveled and edges are just starting to turn a bit brown.
Timing will depend on your oven.
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