Halibut - Nutritional Components and Health Properties of the Largest Marine Flatfish

Halibut (Hippoglossus hippoglossus) is a predatory marine fish, also known as kulbak in Poland. It is the largest representative of the flatfish family, which can reach up to 3.5 meters in length and weigh over 200 kilograms. However, halibut is not only remarkable for its size but also for its asymmetrical, flat, and oval body shape, covered in small, dark scales. The underside of the halibut is light and delicate compared to the top. Despite its appearance, the body build of halibut does not hinder its hunting abilities. Its bulging eyes provide a wide field of vision, and its large mouth with sharp teeth makes it a dangerous underwater predator. Halibuts prefer deep waters and live at depths of up to 1600 meters, in rare cases even up to 2200 meters. They primarily inhabit the northern regions of the Atlantic Ocean, the coastal waters of Canada, Greenland, and Iceland, as well as the North and White Seas. An interesting fact is that a small population of halibuts also lives in the Baltic Sea. The most sought-after halibut is the Atlantic, due to its impressive size, but the black and blue halibuts are much more commonly found.

Fish and its products play a crucial role in human nutrition. They are not only a source of valuable fats and water-soluble vitamins but also an excellent source of easily digestible protein. In 100 g of halibut, we find 20.1 g of protein, compared to 19.9 g in salmon and 18 g in cod. Although these values differ slightly from each other, halibut as a lean fish stands out from the others due to its low energy content, with 100 g of fish providing around 90 calories (twice less than in lobster filet). This feature makes halibut a recommended fish for individuals who follow a balanced diet. In addition to the high protein content and low calorie intake, halibut contains a lot of potassium (435 mg/100 g), phosphorus (236 mg/100 g), and selenium (45.6 µg/100 g). Halibut is also a source of vitamins B6, B12, A, E, PP, and D. Halibut is appreciated for its characteristic taste, its meat is white, tender, and very juicy. It is said to be one of the best fish one can currently get on the market. However, fresh fish is a rarity, even in fish shops. It can be obtained on order, but the price is high. A kilogram of fresh halibut fillet costs around 120 €. The situation is different when it comes to frozen fillets, with prices starting from 40 €. Despite the relatively high price, it is worth incorporating halibut into your diet from time to time. Another advantage of halibut fillets is the small number of bones. Here is a table showing the nutritional values of 100 g of halibut fillet.

Flatfish, similar to many sea fish, is a rich source of polyunsaturated fatty acids, including omega-3s. These play a crucial role in the proper functioning of the nervous system and visual organ. A prolonged deficiency of omega-3 in the diet can lead to visual impairments and cardiovascular issues. Flatfish is also an effective remedy for degenerative joint diseases due to the strong anti-inflammatory effect of its contained omega-3 fatty acids. However, flatfish is not recommended for pregnant women due to the significant accumulation of heavy metals such as mercury in its body.

Spring piccata with Greenland halibut is the perfect recipe for a light spring dinner, although it's equally suitable as the main course for a romantic dinner for two. It's light, delicious, and very easy to prepare.

– 300 g portions of halibut fillet, – 3 spoonfuls of citrus juice, – 200 ml fish stock, – 4 teaspoonfuls of butter (with a fat content of 82%), – 4 spoonfuls of green olives, – 3 cloves of garlic, – a bunch of chopped parsley, – a bunch of chopped cilantro, – leek (lighter part), – seasonings: salt and lemon pepper.

The fish meat is prepared by steaming or short-term baking in a papillot. On the heated and buttered pan, we add finely chopped leeks and garlic that has been crushed through a press. We add fish broth, lemon juice, butter and simmer for a few minutes until some of the broth evaporates. It is recommended to reduce it by half before adding the previously baked fish. After adding halibut fillets, we add finely chopped vegetables, olives, salt and pepper. The dish can be served with bread or brown rice depending on preferences. Halibut on spinach with spicy lemon sauce is a dish that requires no more than 20 minutes of preparation, it is light and delicious thanks to the addition of chili spice.

– 400 g piece of halibut fillet, – 150 g of freshly picked spinach leaves, – lemon, – 1/2 bulb of garlic cloves, – 6 tablespoons of butter with 82% fat content, – 1 or 2 small hot chili peppers (depending on personal taste), – 1 tablespoon of rapeseed oil from seeds, – seasonings: sea salt and freshly ground pepper.

We halve the chili peppers and remove the seeds, we peel the garlic cloves and slice them into thin disks. We fry both vegetables in a well-heated pan with rapeseed oil – on a low flame to prevent them from burning (which could ruin our efforts). We add the washed spinach to the pan, season it with salt, and stir thoroughly. In the meantime, we prepare the fish by seasoning it only with salt and pepper. We lightly fry the fish in the pan, then reduce the heat and let it simmer for a while under the cover. Once the fish is cooked, we place it on the previously prepared spinach bed. We drizzle everything with a bit of lemon juice and garnish the dish with a grilled lemon slice. The dish is ready to be served. Halibut is a fish for discerning palates – delicious, highly nutritious and healthy, but difficult to obtain and relatively expensive. However, it is worth preparing it in your kitchen every once in a while to add variety to your diet. Its flavor is sure to please you. We cordially invite you to try our recipes. Remember that consuming fish is an important component of a healthy and balanced diet.