October means the arrival of fresh Alaskan halibut in the San Francisco Bay Area. Not only is this sweet, light fish flavorful and versatile, but it’s pretty darn good for you.
First, let’s talk protein. Just one serving of halibut (3-ounces, cooked) has about 34 percent of the daily recommended amount for men, and 42 percent of the recommended amount for women. The protein in halibut is also a complete, or whole protein, which means it has all nine amino acids essential to maintaining your health.
Second, halibut has some bragging rights when it comes to fat. Not only is halibut low in fats that are bad for your body, but it’s high in healthy, omega-3 fatty acids. Omega-3 fish oil has been linked to a range of health benefits, including better brain function, inflammation prevention, and lower blood pressure.
Third, let’s talk vitamins and minerals. Halibut is very high in vitamins B-6 and B-12, and is also a good source of phosphorus, potassium, niacin, and magnesium. Vitamin B-6 is important to energy, neurotransmitters, and red and white blood cells that support your immune system. Vitamin B-12 is essential to your body’s production of neurotransmitters, hemoglobin and DNA.
Last but not least, halibut has a superpower when it comes to flavor. It’s easily adaptable, and takes well to a variety of flavors and spices from a variety of cultures. If you’ve been waiting to experiment with some different oils, or distinct marinades and herb combinations, this is the fish to do it with.
Finding Sustainable, Fresh Halibut
Getting your hands on some mouthwatering boneless and skinless halibut fillets is just a click away. And ordering from Daily Fresh Fish comes with a guarantee that the Alaskan halibut that arrives at your door comes from a fishery held to the highest standards of sustainability.
If you choose to pick up some fresh halibut at your local fish market, look for white, glossy flesh.
It would be a shame to outweigh all halibut’s health benefits with a heavy, fried recipe. So we’re including two recipe ideas to keep that delicious and nutritious fish guilt free.
Herbed, Broiled Halibut
Grilling is always a popular choice for halibut. Some recipes rely on butter and breading to enhance the taste. Here’s an idea that relies on heart-healthy olive oil, lemon, and herbs.
*Preheat your broiler
*Brush a baking sheet or broiling pan with olive oil
*Rinse the fish and pat dry with a paper towel
*Put your fillets in the pan and brush with olive oil
*Spread the garlic on the fillets, with the help of a brush to even out
*Squeeze lemon juice onto the fillets
*Sprinkle the salt and dill on the fillets
*Broil for 15 to 20 minutes, or until the fillet is opaque and flaky
Sautéed Halibut with Balsamic Tomatoes
It’s hard to eat healthy every night when you’re on a whirlwind schedule. But this next recipe takes just 15 minutes to make, and it’s got a serving of veggies built in.
*Sauté the fish in olive oil in a large, nonstick pan. Sprinkle salt and pepper on top. On medium to high heat you should only need five minutes per side. You’ll know it’s done when the meat flakes easily with a fork.
*Put the fillets on plates. Add a teaspoon or two of olive oil, the tomatoes and garlic to the pan. Sauté for three minutes. Add the vinegar and cook a minute or two longer, until the tomatoes start to burst. Toss in the fresh basil and a dash of salt. Stir. Dish the balsamic tomato sauce onto your fillets, garnish with feta, and serve.