Halibut is a tasty fish worth reaching for because of its nutritional value - it is a good source of wholesome protein, B vitamins, vitamin D, phosphorus and selenium. It also has a lot of omega-3 fatty acids. Learn about the he alth benefits of halibut and learn how to prepare it.

Halibut is one of the most consumed fish in Poland - it is distinguished by its delicate taste and consistency. Like cod and miruna, it is a lean fish - 100 g of meat contains only 91 kcal, so it is recommended for people who are on a diet. Like other sea fish, it is a source of omega-3 fatty acids, which play a role in the prevention of, among others, cardiovascular disease, rheumatism, asthma and allergies. At the same time, halibut accumulates a lot of mercury compounds, so it should not be eaten in excess by pregnant and lactating women. Check what otherpropertiesandnutritional values ​​ mahalibut .

Halibut: a we alth of vitamins and minerals

Halibut contains significant amounts of vitamin D (4.7 µg / 100 g), vitamin B12 (1.1 µg / 100 g), preventing anemia, vitamin B6 (0.55 µg / 100 g) and niacin (6.5 µg / 100 g), contributing to the proper appearance of the skin. Halibut is also a great source of potassium - 100 g of meat contains as much as 435 mg of this ingredient. Potassium is important for the proper functioning of the heart, muscles and nervous system. In addition, halibut contains significant amounts of selenium - 100 g of this fish covers 83% of the daily requirement for this mineral, which affects the regulation of the immune system, improves the body's immunity, and is involved in the detoxification of harmful compounds.

Halibut as a source of protein

Halibut contains 19 g of wholesome protein per 100 g of fish, therefore it can be successfully consumed as a substitute for red meat and poultry. Halibut is also rich in essential amino acids that are not produced by the body: lysine (1.9 g per 100 g), leucine (1.69 g per 100 g), valine (1.07 g per 100 g) and isoleucine (0 , 96 g per 100 g)

Fish - which is worth eating and avoiding

Halibut - nutritional value in 100 g of the product

Energy value91 kcal
Protein19.0 g
Fats1,3g
Saturated fat0.29 g
Monounsaturated fat0.47 g
Polyunsaturated fat0.29 g
Including omega-30.21 g (DHA 0.13 g)
Cholesterol49.0 mg
Potassium435.0 mg (9% of the RDA for an adult)
Sodium68.0 mg (5%)
Phosphorus236.0 mg (34%)
Iron0.16 mg (2%)
Selenium45.6 µg (83%)
Calcium7 mg (1%)
Magnesium23 mg (6%)
Niacin6.5 mg (41%)
Vitamin B60.55 mg (42%)
Vitamin B121.1 µg (46%)
Vitamin D34.7 µg (31%)
Vitamin A20.0 µg (2%)

Source: USDA National Nutrient Database for Standard Reference, Nutrition Standards, IŻŻ Amendment, 2012

Halibut: he alth benefits

The advantage of halibut is its relatively high content of polyunsaturated fatty acids (0.29 g / 100 g). Increasing the consumption of polyunsaturated fatty acids reduces the ability of platelets to aggregate and thus reduces the likelihood of tissue damage and blood clots. Studies have also shown that regular consumption of foods rich in omega-3 fatty acids reduces the risk of ischemic strokes. Therefore, halibut has a beneficial effect on the cardiovascular system: it regulates the work of the arteries, prevents blood clots, lowers the concentration of cholesterol and triglycerides in the blood - therefore it plays a role in the prevention of atherosclerosis and other cardiovascular diseases.

Due to the content of omega-3 acids, halibut is also recommended in the prevention of rheumatoid arthritis, asthma and allergies.

In addition, halibut is perfect for the diet of people who are slimming due to its low caloric content - 100 g of meat contains only 91 kcal. Also, the content of omega-3 fatty acids helps fight overweight and obesity and prevents their development. Omega-3 acids stimulate the activity of brown adipose tissue, which is responsible for reducing the risk of obesity, and secretes enzymes that stimulate the metabolism of fat and carbohydrates. Additionally, halibut contains significant amountspotassium - an electrolyte that is responsible for regulating the body's mineral balance, proper muscle function and is involved in regulating blood pressure. People who are slimming down are especially prone to potassium deficiency.

Halibut and pregnancy

Halibut is a long-living predatory fish, therefore its meat accumulates dangerous mercury compounds. Methylmercury crosses the blood-placenta very readily, which can damage the fetal brain. For this reason, it is not recommended to consume halibut during pregnancy - it is recommended to limit consumption of halibut by pregnant women to one 100-gram portion per week.

Worth knowing

What halibut to buy?

Halibut lives in the waters of the Pacific Ocean and the Atlantic Ocean. The stocks of halibut living in the Bering Sea and the waters of the Northeast Atlantic are relatively constant. However, in other areas of the Pacific Ocean and the Atlantic Ocean they are threatened with extinction, therefore the WWF environmental organization recommends limiting the consumption of halibut from the Bering Sea and the waters of the Northeast Atlantic and not buying halibut from other fishing areas than mentioned.

How to prepare halibut?

Prepare the halibut using traditional or steam cooking, baking in foil, traditional baking, grilling. Avoid frying, because this process causes a significant loss of omega-3 fatty acids, in addition, saturated fatty acids and trans fatty acids are produced that are unfavorable to he alth. Halibut is an excellent ingredient in main dinner dishes. You can serve it in the form of Greek-style fish, in sauces, e.g. dill, tomato, in almond flakes, in the form of meatballs with sauces. Halibut goes well with the addition of vegetables, on vegetable mousses, on zucchini or in leeks. In addition, you can use halibut as an ingredient in fish soups or prepare a pate from it.

This will be useful to you

Recipe for halibut in zucchini

Ingredients:

  • 100 Halibut fillet
  • 15 g olive oil
  • 150 g zucchini
  • 50 g canned tomatoes
  • s alt, pepper
  • parsley
  • basil
  • hot pepper - spice

Preparation method:

Fillets cut into smaller pieces, rub with s alt and pepper, leave for an hour in the refrigerator, then bake at 200 degrees C for 18 minutes. Sprinkle with chopped parsley. Wash the zucchini, cut into slices and grill. Prepare canned tomato sauce, add s alt, pepper, basil and paprika after thickening. Put the baked fillets on a plate and coverzucchini slices and pour over the tomato sauce. Serve with rice or groats.

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