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Halibut Diet

by
author image Shelley Moore
Shelley Moore is a journalist and award-winning short-story writer. She specializes in writing about personal development, health, careers and personal finance. Moore has been published in "Family Circle" magazine and the "Milwaukee Sentinel" newspaper, along with numerous other national and regional magazines, daily and weekly newspapers and corporate publications. She has a Bachelor of Science in psychology.
Halibut Diet
A halibut filet over a bed of rice. Photo Credit Daniel Korzeniewski/Hemera/Getty Images

Fish -- particularly oily fish -- contain omega-3 fatty acids, which are beneficial for the heart both in healthy people and in those who have cardiovascular disease, according to the American Heart Association. The association encourages eating fish for these nutrients. Although halibut is not one of the oiliest fish, it is still a good source of omega-3 fatty acids and a healthy addition to the diet.

Benefits

Oily fish are high in eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. These omega-3 fatty acids decrease the risk of irregular heartbeat, reduce triglyceride levels and slow the growth of plaque in the arteries, reports the heart association. Fish is also a good source of protein and is not high in saturated fat.

Nutrition

A 6-oz. filet of halibut provides 36 percent of the recommended dietary allowance for phosphorus, 37 percent for vitamin B6, 40 percent for magnesium, 71 percent for niacin, 91 percent for vitamin B12 and 135 percent for selenium, according to registered dietitian and author Leslie Beck. It also provides vitamin A, additional B vitamins, calcium, iron and zinc. Halibut is a lean fish with about 220 calories and 4.7 g of fat per 6-oz. serving.

Recommendations

The heart association recommends that people without heart disease eat at least two servings of fish, especially fatty fish, every week. Each serving is 3.5 oz., or about 3/4 cup of flaked fish. Those with heart problems benefit from consuming about 1 g of EPA and DHA per day.

Omega-3 Content

Halibut does not have the highest levels of omega-3 fatty acids in the seafood world, but it is still a good choice, containing .9 g per 100 g of fresh fish. This compares with fresh salmon at 1.4 g per 100 g of fish; lake trout, with 1.6 g; sardines, with 1.7 g; herring, with 1.7 g; and mackerel, with 2.2 g, according to weight-loss adviser Anne Collins.

Tips

For best diet results, enjoy halibut baked or grilled and not fried. Choose low-salt, low-fat seasonings such as lemon, spices and herbs. Beck calls halibut a "great culinary canvas," saying that it takes well to flavorings from various cultures, including sesame oil, ginger, white wine, herbs, tomatoes and peppers.

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