Halibut, frozen, wild caught
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Wild-caught frozen halibut is a premium, lean white fish prized for its dense, meaty texture and mild, sweet flavor that flakes into large, satisfying pieces. Nutritionally, it is a powerhouse of high-quality protein with virtually zero carbohydrates or fat, making it an exceptionally clean and efficient fuel source. Its firm flesh holds up beautifully to various cooking methods, from grilling to poaching, without falling apart.
💚 Why it's loved
People love halibut for its clean, subtly sweet flavor that acts as a perfect canvas for sauces and seasonings, and its firm, steak-like texture that appeals even to those who are wary of softer fish. Its versatility makes it a star in everything from simple grilled fillets to elegant poached dishes, often serving as a centerpiece in coastal and fine-dining cuisines.
⚠️ Watch-outs & how to enjoy it better
While low in fat, halibut can be dry if overcooked, which is a common pitfall for home cooks. To counteract this, it's best cooked using moist-heat methods like poaching or steaming, or by basting with butter or oil during grilling or broiling. Additionally, as a large predatory fish, it can contain trace amounts of mercury, so pregnant women and young children should consume it in moderation as part of a varied diet.
Key benefits
- Exceptionally high in lean protein (19g per 100g) for muscle maintenance and satiety.
- Extremely low in fat (0.6g per 100g) and calories (81 kcal per 100g).
- Naturally carbohydrate-free, making it ideal for low-carb and ketogenic diets.
- A good source of essential nutrients like selenium, niacin, and vitamin B12.
- Wild-caught status often indicates a more natural diet and potentially better fatty acid profile.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Halibut is one of the largest bony fish in the world, with some individuals reaching over 2.5 meters (8 feet) in length and weighing over 300 kilograms (700 pounds), though commercial catches are typically much smaller.
Full nutrition (scales with serving)
| Water | 79.0 g |
| Energy (Atwater General Factors) | 81.3 kcal |
| Nitrogen | 3.0 g |
| Protein | 19.1 g |
| Total lipid (fat) | 0.59 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | -0.06 g |
| Calcium, Ca | 4.1 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 23.1 mg |
| Phosphorus, P | 217 mg |
| Potassium, K | 430 mg |
| Sodium, Na | 108 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 53.7 ug |
| Vitamin B-12 | 0.58 ug |
FAQ
Is frozen halibut as good as fresh?
Yes, when properly frozen and thawed, frozen wild-caught halibut is often indistinguishable from fresh, as it's typically flash-frozen at sea to preserve quality and texture.
How should I thaw frozen halibut?
The best method is to thaw it overnight in the refrigerator. For a quicker thaw, place the sealed fish in a bowl of cold water, changing the water every 30 minutes. Never thaw at room temperature.
What's the best way to cook halibut without drying it out?
Use a meat thermometer to avoid overcooking; halibut is done when it reaches an internal temperature of 130-135°F (54-57°C). Moist-heat methods like poaching or baking en papillote (in parchment) are also excellent for retaining moisture.