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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
Fish can be a great part of a healthy diet, but it's not the only part. Photo Credit: evgenyb/iStock/GettyImages

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.

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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 six ounce 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 188 calories, 2.74 grams of fat and a whopping 38 grams of protein per six ounce serving, according to LIVESTRONG's food database MyPlate.

Recommendations

The American 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 ounces, or about a three- quarter cup of flaked fish. Those with heart problems benefit from consuming about one gram 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 grams per 100 grams of fresh fish. This compares with fresh salmon at 1.4 grams per 100 grams of fish; lake trout, with 1.6 grams; sardines, with 1.7 grams; herring, with 1.7 grams; and mackerel, with 2.2 grams, according to weight-loss adviser Anne Collins.

Add Halibut to Your Diet

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.

More About MyPlate

The free LIVESTRONG MyPlate calorie tracker app for iPhone and Android has helped millions of people lose weight the healthy way — by getting support from an active community as they track their eating and exercise. Consistently a top-rated app, MyPlate offers the latest technology in an easy-to-use tool that includes millions of foods and recipes, 5-minute in-app workouts and a robust support community.

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