Broiled Halibut

February 16, 2020

Halibut Broiling

Broiled Halibut

As a busy working mother, making fresh weeknight dinners is my typical struggle. With two kids, a full-time job, and a husband who also works full time, planning and creating fresh and healthy dinners is hard. I am embarrassed to admit how often we have cereal, sandwiches, or frozen pizza for dinner. By the time we are all home and settled in from our day, it's creeping close to bedtime for the kids. We have to rush if we all want to eat together. Sometimes my husband and I will wait till the kids go to bed to eat dinner, but by then, we are too tired to labor over a complicated meal. 

I want to avoid convenience foods for myself and my family. Learning how to plan and prepare fresh meals can be difficult. We all love to eat fish, but some fish dishes can be time-consuming to make. 

I set out to find a fish that I could stock in my freezer and pull out and cook from frozen quickly for weeknight meals. 

Not having time to make dinner is so hard for me because I love to cook. When I was a stay-at-home parent, I loved exploring new recipes and creating dishes my family could enjoy. Unfortunately, I don't have the time for that anymore as a full-time working mom. Not only is my family not getting healthy and fresh meals, but I am gaining weight from all of the processed foods we're eating! 

That is when I found out about halibut. Not only is halibut healthy, but it's super easy to cook, and it can be prepared from frozen! 

Cooking Halibut Quickly

Looking for a way to incorporate more healthy and lean meats into our diet, I stumbled upon this recipe for how to cook halibut. I will admit, I don't use my broiler often. Broiling seems to be one of the best ways to cook halibut, and it's fast! 

Halibut is the perfect candidate for broiling since it’s a uniform fillet. You don't get a thick side and a thin side like some other types of fish. This is likely due to the size of the halibut. It's a big fish with big fillets. 

What Kind of Fish is Halibut?

Halibut is a flat bottom fish found off of the west coast in the Pacific Ocean. Similar to flounder, halibut spend most of their lives on one side swimming along the deep ocean floor. 

How Does Halibut Taste

Halibut has a sweet flakey taste with a somewhat firm and flakey texture. In the ocean, halibut can grow very large. The largest halibut ever caught was a record-breaking 515 lbs. 

How to Filet a Halibut

Depending on the size, Alaskan seafood processors typically get at least four fillets out of a single halibut. Plus, you can eat the cheeks! Halibut cheek meat is very similar to the taste and texture of scallops. The best way to cook halibut cheek meat is the same way for cooking scallops! 

Where is Halibut From? 

Halibut are fished out of the Pacific Ocean. Halibut are found from the coast of Northern California to the Bering sea. They are also found from the Sea of Japan to Russia. Halibut spend most of their lives on the ocean floor in deep ocean waters. The majority of halibut available in stores and markets come from Alaskan waters. 

 

Halibut Price Per Pound

Typically, the most you will see halibut sell for is around $25.00/lb. Halibut is available fresh during March-April and again in October-November. Frozen halibut is available year-round. When searching for Halibut prices, search for Alaskan Halibut prices per pound. Most halibut come from the oceans off the coast of Alaska. 

Is Halibut Healthy?

Halibut is high in omega-3 fatty acids and several minerals, including selenium and magnesium. The American Heart Association recommends eating at least three servings of fish per week. 

How Many Calories in Halibut 

One 4oz fillet of halibut has only 124 calories and 24 grams of protein, making halibut a perfectly healthy and lean type of fish. Because halibut is so lean, it can quickly dry out, so be sure not to overcook your halibut.

Is Halibut High in Mercury? 

Despite being a larger fish, halibut is relatively low in mercury, and you can even eat halibut while pregnant! Halibut is safe to eat for pregnant women and young children.  

Broiled Halibut Steaks

Halibut is a nice thick fillet of fish. How long to broil halibut depends on the thickness of your filets. A 1-inch fillet will broil on one side for 5-6 minutes on both sides. Follow the video above to see exactly how to broil halibut steaks.  

Broiled Halibut:

  • Set oven broiler to Medium High Heat (Preheat for 5 minutes)
  • Rinse frozen halibut under cold water to remove ice.
  • Brush both sides of the fillet with Olive oil, canola oil, or peanut oil.
  • Place fillets on a spray coast broiled pan or a foil lined baking sheet.
  • Place on top rack of oven. Cook with oven slightly ajar for 12-15 minutes.
  • Cook for 4 minutes before seasoning.
  • Flip only very thick fillets.
  • Allow to cook until done.

As soon as the fish turns from translucent to opaque, you know your fish is done.

Recipes for Halibut Fish

  • Broiled Halibut with lemon
  • Halibut with Cream sauce
  • Deep-fried Halibut
  • Halibut Caprese
  • Grilled Halibut with Mango Salsa

What to Serve with Halibut 

 If you're looking for side dishes for halibut, less is more. Simple salads or herbed rice go splendidly with halibut fillets. The sweetness of halibut pairs perfectly with citrus or herb flavors. 

Grilled vegetables are another fantastic choice to go alongside halibut filets. Halibut cheeks or pieces make excellent fish tacos with tangy vinegar coleslaw. 

The side dish possibilities are endless when it comes to halibut filets. 

Benefits of Cooking Halibut

After going to the wholesaler and stocking up on frozen halibut fillets, I started cooking halibut for my family weekly. Not only were my family getting fresh and healthy meals, but my husband and I began to see the scale going down. Just replacing one or two boxed meals per week with fresh fish helped us to start to shed some weight! 

I set the goal to start with one-weekday meal per week, and with how easy halibut is to cook, I am making 2 or 3 fresh meals for my family each week. It helps that I can pull the halibut straight from the freezer! 

How do you like to cook your frozen halibut fillets? 

halibut recipe
  TO BUY FISH CLICK HERE






Also in Video

Dover Sole
Alaska Dover Sole Fillets

March 19, 2020

Sole Meunière is the incomparable yet simple dish that led Julia Child to her everlasting adoration of French Cuisine. It is made with the light and flakey Pacific Dover Sole fish in a simple flour rub and butter pan-fry, topped with a pan dripping and lemon sauce.

View full article →

Pacific Cod
Pacific Cod Fillet

March 15, 2020

Pacific true cod are bottom-dwelling fish found all through the Pacific Ocean and Bering Sea. Sometimes called “gray cod” or “grayfish”, wild Pacific cod are extremely popular for commercial fishing as they are a highly sustainable species. 

View full article →

Alaska Pollock fillet
Roasted Pollock and Cod Recipe

March 14, 2020

The strength of pollock and cod fisheries also makes them an ideal source for commercial fishing, meaning it’s easy for restaurants and home chefs alike to get ahold of these tasty fish.

View full article →