Healthy cooking with halibut


Healthy cooking with halibut

FISH FEATURE

TASTE / TEXTURE PROFILE

Halibut is a lean fish with mild, sweet-tasting white flesh, large flakes and a firm but tender texture.

HEALTH BENEFITS

Halibut contains a variety of nutrients that are good for your heart, such as omega-3 fatty acids, niacin, selenium and magnesium.

PREFERRED COOKING METHODS

Halibut is quite lean and therefore susceptible to overcooking. Depending on your cooking method, there are a few things to keep in mind so you end up with moist halibut.

If baking, halibut goes great with a topping like mayo or aioli. It pairs well with lemon as well as herbs such as dill and tarragon. Bake in a glass Pyrex dish, skin on or off, at 375 for about 12-14 minutes depending on thickness.

If pan-searing, the trick is getting cuts that are no more than an inch thick. You want to sear your halibut at medium-high heat for about 4 minutes a side with a bit of olive oil.

The most important tip is that fish, especially halibut, is delicate and will continue to cook after you remove it from the pan/oven. If you’re concerned it isn’t quite finished it’s best to pull it from the heat and let it rest for a couple of minutes. It will finish cooking while you serve it out.

FISHERMONGER TIPS

Thicker is not always better, especially with a fish such as halibut that can be tricky not to overcook and generally costs more than other fish. I usually look for pieces about an inch thick, tails also cook up far better than people think. You want to cook your fish for a short amount of time.

Halibut is one fish that can get a strong smell quite quickly. Try and buy it fresh the day you are going to use it or the day before. Another great option is buying frozen as long as the quality is top-notch when it’s frozen.

We all love halibut, it’s a mild fish and because it’s larger you get thicker, even cuts from it. This has eye appeal to a lot of people. That said, if you can get away from what’s appealing to your eye and get comfortable cooking your fish in different cuts and sizes it opens up so many more types of fish options that are very similar in taste and flavour and far less expensive. Wild, BC Lingcod and Snapper fillets would be excellent examples of this.

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