Halibut meat is white, firm and desired for its delicate, sweet flavor. It can be cooked using any method you prefer because it holds up to baking, broiling, frying, poaching and barbecuing. It's a great source of protein and also provides essential dietary minerals and vitamins. While you should be cautious due to its cholesterol content, halibut is a good source of heart-healthy omega-3 fatty acids.
Halibut are some of the biggest fish in the sea, growing to 9 feet long and weighing 500 to 700 lbs. They're flatfish, with both eyes on the right side. As they lie on the bottom of the ocean, the right side faces up and is mottled brown so they are camouflaged, while the downside is off-white.
Omega-3 Content
A 3 oz. serving of Atlantic and Pacific halibut has 219 mg of omega-3 fatty acids, according to the USDA Nutrient Database. The recommended adequate intake for omega-3 is 1.6 g/day for men and 1.1 g/day for women, according to the Linus Pauling Institute. Based on the adequate intake, halibut provides 14 percent of the daily value of omega-3 for men and 20 percent for women.
Importance
The omega-3 fatty acids are essential for health. They have a role in brain function, as well as growth and development, but they are best known for their ability to reduce the risk of cardiovascular disease by lowering cholesterol and high blood pressure. Omega-3 fatty acids may prevent hardening of the arteries and may slow the development of plaque. If you've already had a heart attack, omega-3 in fish oil has been shown to lower the chance of death, stroke and future heart attacks. Omega-3 fatty acids also reduce inflammation, which may help you avoid cancer and arthritis.
Considerations
Atlantic halibut were overfished and remain so depleted that they are off-limits for commercial fisheries. Pacific halibut are a good choice because that fishery is well-managed to ensure sustainability. Halibut are moderately contaminated with mercury, according to the Environmental Defense Fund. Children from ages 6 to 12 should limit halibut to no more than three meals a month, and children younger than 6 shouldn't have it more than twice a month.
References
- National Oceanic and Atmospheric Administration: Pacific Halibut
- National Oceanic and Atmospheric Administration: Atlantic Halibut
- USDA Nutrient Database Search; Atlantic and Pacific Halibut; NDB No. 15037
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Linus Pauling Institute; Essential Fatty Acids; Victoria Drake, Ph.D.; April 2009
- Environmental Defense Fund: Atlantic Halibut
Member Comments