Seafood 101:
Is Halibut Healthy?

Dive into the deep blue sea and imagine a creature that not only thrives in the ocean’s depths but also brings a wealth of health benefits to your dinner plate. Meet the halibut, a flatfish that’s a culinary delight and a nutritional powerhouse. This oceanic titan, with its lean, white flesh, is packed with protein and brimming with essential nutrients. But the halibut’s health benefits don’t stop at its nutritional profile. Its diet, consisting primarily of fish and crustaceans, contributes to its high-quality protein content.

Whether you’re a seafood connoisseur or a health-conscious eater, halibut offers a delicious and nutritious option that can be prepared in a myriad of ways, from a simple sheet pan Mediterranean dish to more elaborate culinary confections. Next time you find yourself stumped on what to have for dinner that’s not only nutritious but delicious as well, consider the halibut as your meal’s next star. 

A group of friends eating at Aqua Seafood & Caviar Restaurant.

Halibut Nutrition Value

Halibut packs a punch when it comes to its nutritional profile, making it one of the best types of fish to eat

Portion size: 0.5 filet

  • Water – 121 g
  • Protein – 35.8 g
  • Fat – 2.56 g
  • Carbs – 0 g
  • Fiber – 0 g
  • Calcium – 14.3 mg
  • Iron – 0.318 mg
  • Magnesium – 44.5 mg
  • Phosphorus – 456 mg
  • Potassium – 840 mg
  • Sodium – 130 mg
  • Zinc – 0.684 mg
  • Selenium – 88.1 ug
  • Niacin – 12.6 mg
  • Folate, food – 22.3 ug
  • Folate, DFE – 22.3 ug
  • Vitamin B-12 – 2.02 ug
  • Vitamin A, RAE – 28.2 ug
  • Vitamin A, IU – 116 IU

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Halibut Health Benefits Decoded

The health benefits of fish are in no short supply, and halibut is no exception. This oddly shaped fish contains a number of heart-healthy nutrients like omega-3 fatty acids, niacin, selenium, and magnesium. The high levels of selenium help decrease the risk of heart disease by effectively reducing oxidative stress, inflammation, and build-up of LDL cholesterol. Additionally, research has indicated that magnesium may aid in the reduction of blood pressure.

The selenium, niacin, and omega-3 levels in this peculiar fish have been shown to reduce the negative effects of chronic inflammation. Increased selenium in the blood can also help improve the body’s immune response. The best part is that a single serving of halibut contains 106% of your daily selenium needs. 

The benefits don’t stop there. DHA, an omega-3 found in halibut, plays a significant role in behavioral and cognitive function. The results of a cross-sectional study indicated that omega-3s are linked to the reduction of the risk of dementia and Alzheimer’s. 

If we still haven’t convinced you to incorporate halibut into your healthy diet, maybe this will. Consuming halibut may lower the risk of breast cancer. Again, this is thanks to those amazing omega-3s. Finally, it may also reduce the risk of metabolic syndrome. Who knew such an odd-looking fish would be such a nutritional powerhouse?

Seafood And more on the Vegas Strip!

While halibut is a great addition to any healthy diet, it does have its drawbacks to consider. Due to overfishing, halibut has become depleted and is not expected to rebuild until 2056. However, this is an uncertain estimate. Furthermore, Oceana conducted an investigation and the results were the identification of the nine worst fisheries in the United States on wasted bycatch. The California gillnet fishery was identified as one of the worst, with their primary target being halibut.

This fish also contains purines, which are naturally produced in the body but can contribute to developing gout and kidney stones. Individuals at risk of these conditions should limit their purine intake. Finally, particularly Atlantic halibut is unsafe for consumption due to high levels of mercury and toxic industrial chemicals. 

A good way to understand the nutritional value of halibut is by understanding how it compares to other popular fish. In contrast to cod, halibut tends to be marginally higher in calories, protein, and fat — as well as containing slightly more omega-3 fatty acids.

Sea bass is another popular fish with an impressive nutritional profile. Halibut, like cod, is still slightly higher in calories. However, halibut contains marginally lower concentrations of omega-3s than that of sea bass.

Our final contender is the salmon, probably the most popular fish on the market. In terms of protein, halibut is higher in protein by approximately three grams. Halibut is a great source of potassium, magnesium, and vitamin B12, while salmon is a good source of vitamin D and B12. Again, halibut contains fractionally less omega-3s than salmon but more potassium and magnesium. 

If you are wondering where halibut fits into your balanced diet, we can help. Halibut, being significantly high in protein, can be substituted with any of your existing proteins. It has wide diversity in its cooking techniques; it can be baked, pan-seared, poached, or grilled, making it a versatile protein. There is no limit to the flavors and combinations you can pair with halibut.

Halibut is a fish that commands attention both on the plate and beneath the waves. This remarkable fish easily stands out among the best types of seafood. Its journey from ocean depths to culinary fame is as remarkable as its flavor.

Revered on holy days past and cherished by today’s health-conscious diners, halibut offers a dense, firm texture that is a joy to the palate and a boon to the body and is rich in protein, niacin, phosphorus, and selenium. 

Halibut’s special allure lies not just in its nutritional profile or adaptability in the kitchen but in its storied place in the sea and on our tables, a true treasure of the deep. 

Aqua Seafood & Caviar Restaurant’s Dedication

Food with dry ice surrounding it from Aqua Seafood & Caviar Restaurant.

At Aqua Seafood & Caviar Restaurant, we have firmly established ourselves as a paragon of sustainability and purveyor of top-notch seafood products.

We are committed to sourcing the highest quality, safe, nutritious seafood products, setting the gold standard for our industry. We have elevated the dining experience while contributing to the preservation of the environment, setting a precedent for the industry, and embodying the values of a responsible and forward-thinking establishment. Experience the best seafood in Las Vegas at Aqua Seafood & Caviar Restaurant!
For more information on incorporating fish into your healthy diet or want help understanding seafood vocabulary, read more on our blog!