Also known as:

Atlantic, Pacific, Greenland, California, and black halibut. "Chicken halibut" denotes a young, small variety of this fish.


Waters: Atlantic and Pacific Oceans.

Of the flounder family and the largest of all flatfish, halibut are gray with some white mottling. Most weigh between 50 and 100 lbs., but Atlantic halibut can exceed half a ton. Young chicken halibut are much smaller (2 to 10 lbs.)

Tender chicken halibut is considered best for eating. Atlantic and Pacific halibut are also good, with extremely lean, firm, tight-grained white meat. Halibut is delicately flavorful, albeit a bit dry. Greenland, California, and black halibut are considered less desirable, culinarily speaking.

Best Cooking:

A firm, fine-textured fish, halibut poaches, grills, broils, braises, and steams particularly well. It is also good roasted or sautéed. The edible skin need not be removed in fact, leaving the skin on helps steaks keep their shape while cooking.

Buying Tips:

Steaks should be sweet smelling, with glistening pure white flesh that's free of browning, gaping, and signs of dryness.

Nutrition Value:

Halibut, 1/2 fillet (5.5 oz.) (155.65g)
Calories: 223
Protein: 42.4g
Carbohydrate: 0.0g
Total Fat: 4.7g
Fiber: 0.0g
Excellent source* of: Potassium (916mg), Selenium (74.4mcg), Vitamin B6 (0.63mg), and Vitamin B12 (2.2mcg)

When cooked (dry heat), halibut provides 0.548 grams of omega-3 fatty acids, derived from EPA** (0.091g), and DHA*** (0.374g), and ALA**** (0.083g) per 100 grams of halibut.

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
**EPA - Eicosapentaenoic Acid
***DHA - Docosahexaenoic Acid
****ALA - Alpha Lipoic Acid

Substitutes for Halibut:

Cod, dogfish, flatfish, haddock, turbot.

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