Halibut — Nutrients, Health Benefits, and Shopping Tips

Halibut is prized for its firm, white flesh which should appear opaque and glistening when fresh. The texture should be dense and flaky, easily separating with a fork.

Avoid halibut that looks dull or has any discoloration, as these are signs of aging. Fresh halibut will have a mild, sweet flavor and a firm structure that holds up well to cooking.

Halibut should be stored in the refrigerator and used within two days. Keep it in its original packaging or transfer to an airtight container. For longer storage, freezing is recommended.

Improper storage can lead to spoilage and loss of flavor. It's essential to avoid refreezing once thawed to maintain texture. Keeping it cold and properly handled helps preserve its freshness and taste.

Halibut can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, halibut can be frozen for up to 6-8 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

Leftover halibut can be used in a variety of delicious dishes. Flake the fish and add it to salads, wraps, or sandwiches for a light and flavorful meal, or mix it into a pasta dish with a lemon-butter sauce. Halibut is also great in fish tacos, where its mild flavor pairs well with fresh salsa and avocado.

Use halibut in a seafood stew or chowder, where its tender meat adds richness and flavor, or bake it into a fish pie with vegetables and a creamy sauce. If you have a lot of halibut, consider making a batch of fish cakes by mixing the flaked fish with breadcrumbs, eggs, and seasonings, then frying until golden. Halibut can also be grilled and served with a fruit salsa or used as a topping for pizzas or flatbreads. For a quick and healthy meal, serve halibut over a bed of greens with a light vinaigrette or mix it into a quinoa salad with vegetables.

Halibut is a lean white fish rich in high-quality protein, promoting muscle health and aiding in tissue repair. It is a good source of omega-3 fatty acids, supporting heart health by lowering cholesterol levels and reducing inflammation. Halibut also provides essential nutrients such as selenium, which supports immune health and protects against oxidative stress, and vitamin D, which promotes bone health by aiding calcium absorption.