Varieties
Atlantic halibut, caught mostly as a by-catch of other fisheries, has a delicate flavor and firm texture. Pacific halibut, caught as far north as Alaska, is milder in taste than Atlantic halibut. Greenland turbot and California halibut are large flatfish that are often sold as halibut; they possess softer flesh.
Most halibut is available fresh as steaks, fillets, or roasts; however much halibut has been frozen.
Preparation, uses, and tips
Frozen halibut should be cooked without thawing as it tastes fresher than thawed fish. The secret to successful halibut cookery is to not overcook. Whichever of the following cooking methods you choose, your halibut will be cooked when the flesh becomes opaque but is still moist and can easily be pierced with a fork.
Baking
Place halibut in a greased baking dish, or wrap in oiled foil and place on a baking sheet. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven until done, about 10 minutes for each inch (2.5cm) of thickness.
Broiling
Rinse halibut fillets or steaks and pat dry with a paper towel. Place fish on a rack above a baking dish, and brush with melted butter or oil. Preheat broiler and adjust oven rack so fish is 3 to 4 inches (7.6 to 10cm) from the element. Broil, turning once, until fish is opaque but still moist in the center, about 6 to 10 minutes, depending on size of the fish.
Grilling
Halibut fillets or steaks may be placed directly on a greased grill; Greenland turbot should be supported by perforated aluminum foil. Grill 4 to 6 inches (10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade and close hood of grill. Cook until fish is opaque and moist on the inside, about 6 to 8 minutes for fish less than 1-inch (2.5 cm) thick, and 10 to 15 minutes for fish larger than 1-inch (2.5cm) thick.
Pan frying
Coat halibut with seasoned flour, crumbs, or cornmeal. Shake off any extra coating and fry in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until opaque and moist on the inside, 4 to 8 eight minutes.
Deep frying
Pour oil into a wok or deep fryer; it should be at least 1 1/2inches (3.8 cm) deep, and the cooker should be less than half full of oil. Heat oil to 375°F (190°C), using a thermometer to monitor temperature. Cut boneless strips into similar sized pieces about 1 1/4 to 1 1/2-inch (3.175 to 3.8 cm) thick. Dip in batter, drain, and then slip pieces into hot oil. Cook until brown, 2 to 3 minutes.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip the halibut in, then cover pan and keep liquid at a simmer for about 8 minutes per inch (2.5cm) of thickness.
Nutritional Highlights
Halibut, 1/2 fillet (5.5 oz.) (155.65g)
Calories: 223
Protein: 42.4g
Carbohydrate: 0.0g
Total Fat: 4.7g
Fiber: 0.0g
*Excellent source of: Potassium (916mg), Selenium (74.4mcg), Vitamin B6 (0.63mg), and Vitamin B12 (2.2mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
When cooked (dry heat), both Atlantic and Pacific halibut provide 0.548 grams of omega-3 fatty acids, derived from EPA (0.091g), DHA (0.374g), and ALA (0.083g) per 100 grams of Atlantic and Pacific halibut.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
