Alaskan, Pacific or Atlantic, fresh halibut, also called "hippos of the sea," are rapidly becoming a staple of family dinner tables and good seafood restaurants.
Eating halibut that's broiled, steamed or baked--but not deep-fried--may reduce risk of atrial fibrillation, the most common heart arrhythmia, especially in the elderly. It brims with tryptophan and selenium, antioxidants that might help control cell damage that can lead to cancer. Halibut contains valuable Omega-3's, a form of essential fatty acids of which our American diet is deficient.
This large bottom dweller is low in sodium, fat and calories and contains a minimum of bones. The National Cancer Institute (NCI) indicates that selenium and vitamin E may prevent prostate cancer. Niacin, magnesium and B-12 in the cold water fish are also excellent health tools. Two delicious 6-ounce servings of Omega-3-rich halibut a week can lower your triglycerides.
The FDA and EPA advise not to eat more than 2 or 3 meals--12 ounces total--of fish and shellfish a week. Children, pregnant women, nursing mothers and women of childbearing age should keep halibut to one serving per week. By being informed about methyl mercury and knowing the kinds of fish that are safe to eat, you can avert harm to your unborn child and still enjoy the tasty health benefits of eating fish. As long as you select a variety of other kinds of fish while you are pregnant, you can safely enjoy eating 12 ounces of fish per week as part of a healthful diet. A typical serving size of fish is from 3 to 6 ounces. Its gray-brown skin is also edible.
What to Look for
Resembling a large flounder, its flesh color is white and can produce large portions of boneless white meat. "Fletch" refers to a large halibut fillet, like a side of salmon. One halibut will yield 4 fletches. Most halibut run 20 to 100 pounds.
Cooked just to the point that the center of the meat is the equivalent of medium rare to medium, halibut is tender and juicy. It can be broiled, sauteed, baked, steamed, stewed or blackened. Halibut fillets will dry out if they are overcooked. The temperature at the center of the fillet should be 135 degrees F. Cook to the point that the center is medium rare to medium. Perfectly prepared fish is nearly opaque, moist and will flake easily with a fork.
Common Pitfalls
Politely request to smell the fillet at the market. It should smell like the sea. If the fillets smell like ammonia or powerfully fishy, please decline and make another selection.
The CDC reports that 16 percent of American women of child-bearing age have levels of mercury in their blood high enough to indicate increased chance of harm to their fetuses. Symptoms include fatigue, headache, decreased memory and joint pain. Halibut contains a moderate amount of mercury. Larger halibut came back at .5 ppm, so high mercury levels can be avoided by selecting younger halibut. Methyl mercury levels for most fish range from less than 0.01 ppm to 0.5 ppm. The FDA limit for human consumption is 1 ppm.
When purchasing, beware of halibut with a dull appearance or "chalky" flesh. Yellow spotting or ripped and ragged fins indicate poor handling.
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