Halibut, the largest among flat fishes, averages at 11 to 13.5 kilograms and is found both in the North Atlantic and North Pacific Oceans. They are black and gray on the top and have an underbelly that is off-white. There are small scales embedded on their skin’s surface that cannot be seen with the naked eye. This fish is popular with most fish lovers because of its unique and fresh taste. It is a great source of important nutrients that are necessary for the body. The flesh of the halibut is snow white and contains very few bones. It is rich in a number of nutrients such as magnesium, phosphorus, potassium, selenium, vitamin B6, vitamin B12, omega-3 fatty acids, and niacin.
So how many calories are there in halibut? The calories in halibut for a serving size of 159.0 g or ½ a filet are 223. The calories in halibut from fat in this small portion are only 42. The total fat per serving is 7% and the saturated fat is 3%. The monounsaturated fat is about 1.5g and the polyunsaturated fat is 1.5 g. The cholesterol in this portion of halibut is 65mg. In addition, the sodium amount is 5%, while the protein is 42.4 g. To burn off the calories in a halibut serving you have had, you will have to go in either for 20 to 25 minutes of intense rowing, swimming, or downhill skiing. The calories in halibut steak are around 226; however, this figure will change based on cooking-medium and seasonings used.
A lot of care has to be taken while selecting halibut. Choose fillets that are glistening and do not have any visible brown spots on them. Also make sure that the halibut doesn’t have any strong odor as that is indicative of the fish not being good. Halibut can be broiled, fried, grilled, baked, poached, and sautéed. It can be used in most recipes that call for white fish as it has a mild flavor. The only thing that needs to be kept in mind while cooking halibut is that it dries out very fast as the oil content in it is very little. So while grilling, broiling or baking, it care should be taken to brush it with some butter or olive oil so that the moisture is retained. Also ensure that the marinade you use is not too strong and will over power the delicate and mild flavor of halibut.
The health benefits and nutrition in halibut make it a favorite with many people. Eating halibut has a number of health benefits; it helps prevent heart rhythms that are erratic, helps reduce your blood pressure, and promotes healthy functioning of your brain. It also prevents digestive and ovarian tract cancers and provides protection against colorectal cancer and renal cell carcinoma, a common type of kidney cancer.