When it comes to eating fish, there is much debate on whether the health benefits, like omega-3 fatty acids and essential nutrient content, outweigh the potential risks, such as mercury contamination and sustainability.
Halibut is an excellent source of selenium , a trace mineral with many health benefits that your body needs in small amounts. Selenium is a powerful antioxidant that helps your body repair damaged cells and can decrease inflammation. It also plays an important role in thyroid health 2 , 3 , 4 , 5. In addition, halibut is a good source of a variety of other micronutrients that contribute to good health, including 1 :.
One half-filet grams of halibut can provide more than a third of your dietary needs for multiple vitamins and minerals, including selenium, niacin, phosphorus, magnesium and vitamins B12 and B6. One serving of cooked halibut packs 42 grams of high-quality protein and thus can help meet your dietary protein needs 1.
Your activity level, muscle mass and current state of health can increase your protein needs. Protein is made up of amino acids, which are involved in almost every metabolic process in your body. Therefore, getting enough protein is important for various reasons.
It can help build and repair muscle, suppress appetite, aid weight loss and more 20 , 21 , 22 , Fish and other animal proteins are considered high-quality, complete proteins. This means they provide all of the essential amino acids that your body cannot make on its own. Protein plays a variety of important roles in your body, including building and repairing muscle or suppressing appetite. Halibut is a high-quality source of protein that can contribute to your total protein needs.
Heart disease is the leading cause of death in men and women worldwide Halibut contains a variety of nutrients that are good for your heart, such as omega-3 fatty acids, niacin, selenium and magnesium. A half-filet of halibut provides about 1.
Omega-3 fatty acids have numerous heart health benefits 27 , 28 , Niacin, also known as vitamin B3, can help improve cholesterol and triglyceride levels as well. Finally, studies show that adding magnesium to your diet may help lower blood pressure 37 , 38 , Halibut provides a variety of nutrients that may improve your heart health and help fight heart disease. While inflammation can sometimes be helpful for your body, chronic low-grade inflammation can harm your health.
This powerful antioxidant helps lower oxidative stress in your body 1 , 2 , Studies have shown that increased selenium blood levels improve your immune response, whereas a deficiency may negatively affect immune cells and their function Omega-3 fatty acids and niacin also play a role in reducing inflammation. Niacin is involved in producing histamine, which helps dilate your blood vessels and improves blood flow 41 , 42 , The fatty acids can reduce molecules and substances that contribute to inflammation, such as cytokines and eicosanoids 44 , 45 , 46 , The selenium, niacin and omega-3 contents in halibut can help fight chronic inflammation that contributes to poor health.
From nutrition to sustainability to contamination, there are a lot of things to consider when comparing wild-caught and farm-raised fish — each have their pros and cons In an effort to keep wild fish populations from being overfished, Atlantic halibut is farmed in Canada, Iceland, Norway and the UK. This means the fish are commercially raised in controlled pens in lakes, rivers, oceans or tanks.
On the other hand, Pacific halibut comes from a well-managed fishery in the Pacific Ocean and is wild-caught. This means the fish are caught in their natural habitats in nets and traps or with fishing lines.
Wild-caught fish are often thought to be healthier with less contamination due to their natural diet of smaller fish and algae and since they come into less contact with parasites and bacteria.
Amount of Zinc in Halibut: Zinc. How much Copper is in Halibut? Amount of Copper in Halibut: Copper. How much Manganese is in Halibut? Amount of Manganese in Halibut: Manganese. How much Selenium is in Halibut? Amount of Selenium in Halibut: Selenium. How much Retinol is in Halibut? Amount of Retinol in Halibut: Retinol.
How much Lycopene is in Halibut? Amount of Lycopene in Halibut: Lycopene. How much Thiamine is in Halibut? Amount of Thiamine in Halibut: Thiamine. How much Riboflavin is in Halibut? Amount of Riboflavin in Halibut: Riboflavin. How much Niacin is in Halibut? Amount of Niacin in Halibut: Niacin. How much Folate is in Halibut? Amount of Folate in Halibut: Folate. How much Choline is in Halibut?
Amount of Choline in Halibut: Choline. How much Water is in Halibut? Amount of Water in Halibut: Water. How much Total Omega 3 is in Halibut? How much Total Omega 6 is in Halibut? How much Tryptophan is in Halibut? Amount of Tryptophan in Halibut: Tryptophan. How much Threonine is in Halibut?
Amount of Threonine in Halibut: Threonine. How much Isoleucine is in Halibut? Amount of Isoleucine in Halibut: Isoleucine. How much Leucine is in Halibut? Amount of Leucine in Halibut: Leucine. How much Lysine is in Halibut? Amount of Lysine in Halibut: Lysine. How much Methionine is in Halibut?
Amount of Methionine in Halibut: Methionine. How much Cystine is in Halibut? Amount of Cystine in Halibut: Cystine. How much Phenylalanine is in Halibut? Amount of Phenylalanine in Halibut: Phenylalanine. List of Partners vendors. These large swimmers reside in both the Pacific and Atlantic Oceans, where they feed on everything from smaller fish to octopus. With a firm texture and large flakes, halibut cooks well as a fillet or steak and can hold up to cooking methods like grilling, frying, and pan-searing.
In terms of nutrition, halibut offers a bounty of micronutrients—notably selenium , vitamin B6, vitamin B12, and niacin—and plenty of high-quality protein. It also contains just a hint of fat at 1 gram per serving, making it an ideal fish for those who need a low-fat diet.
Since the Dietary Guidelines for Americans advise eating at least 8 ounces of seafood each week, halibut can make an excellent choice for getting more fish in your diet. The following nutrition information, for 3 ounces 85 grams of raw Atlantic or Pacific halibut, has been supplied by the USDA.
Because it has no starches, fibers, or sugars, halibut contains zero carbohydrates. Prepared without oil or butter, halibut is an ultra-low-fat food at just 1 gram per serving. Pacific and Atlantic halibut are a good source of protein.
Halibut is rich in several important vitamins and minerals. Adding halibut to your diet can come with significant advantages for health.
Here are a few. Antioxidants protect against oxidative damage, which can reduce inflammation in the body. Because selenium helps reduce inflammation, experts have suggested that it could help reduce the risk of cardiovascular disease or death from this condition. This fish is low-carb, low-fat, low-sodium, and free of gluten and dairy.
In fact, healthy fats are necessary for a variety of bodily processes, including absorbing fat soluble vitamins A, D, K, and E. When this is the case, halibut makes a smart choice for the centerpiece of a meal. Halibut is an impressive source of magnesium , which offers an array of health benefits. For one, diets higher in magnesium have been associated with a significant reduction in diabetes risk. Fish are one of the most common food allergens, so some people will need to steer clear of halibut.
Many people have concerns about the mercury content in seafood. While halibut is not considered a high-mercury fish, it does contain some low levels of this toxin.
In recipes, they can be used interchangeably. You may also consider sustainability when selecting fish. According to the U. Department of Commerce, Pacific halibut are not considered overfished. Atlantic halibut fishing, on the other hand, is allowed only at reduced levels due to overfishing concerns. You should be able to find halibut in the frozen case at your grocery store and probably even at the meat counter all year round.
But if you like to eat with the seasons, take note:. Benjamin Franklin once famously said that fish and houseguests begin to smell after three days. Freezing , of course, allows you to hang on to your halibut for a lot longer. Frozen fish can be kept for six to eight months. Because of its firm texture and sturdy flakes, halibut is a hardy fish that can be cooked with a variety of heat methods.
You can grill, bake, pan-sear, or fry it.
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