Is Pacific halibut healthy? Absolutely. Although this species of flatfish is known for its firm texture and mildly sweet flavor, Pacific halibut offers more than just taste. It’s also a nutritional powerhouse.
Pacific Halibut’s Nutritional Profile
Pacific halibut’s health benefits are one of the best features of this tasty fish. It's an excellent source of high-quality, lean protein, making it the perfect choice for weight management while providing your body with crucial nutrients. What sets this fish apart is its content of omega-3 fatty acids, which can be incredible for brain and heart health. Additionally, this species of white fish provides an array of essential vitamins and minerals, including B vitamins, selenium, phosphorus, and magnesium.
Its high-quality protein is easily digestible and contains essential amino acids required by the body. This makes it an ideal protein source for muscle building and maintenance, as well as for overall body health. Here's a detailed breakdown of the nutritional profile of Pacific halibut per 6 oz. serving:
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Calories: 130
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Protein: 30g
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Fat: 1g
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Vitamin D: 9mg, or 45% RDI
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Potassium: 750 milligrams, or 15% RDI
Overall Health Benefits of Pacific Halibut
Weight Loss
When it comes to calories, Pacific halibut is a relatively lean option, making it suitable for those managing their weight. This aspect, combined with its nutrient density, makes this white fish a valuable part of a balanced diet.
Reduction of Cancer Risk
Pacific halibut contains selenium1, an antioxidant that may reduce the risk of some forms of cancer2, though the evidence of this is not conclusive.
Cognitive Function and Mental Health
Omega-3 fatty acids (like those found in halibut) can help maintain brain function, helping to support healthy cognitive function. A diet that includes omega-3s may also support mental health by helping to manage symptoms of depression. Pacific halibut also includes B vitamins3, such as vitamin B12, which is essential for nerve function.
Cardiovascular Function
According to the American Heart Association, supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids (the type found in seafood) may reduce the risk of coronary heart disease. Eating lean proteins in place of proteins like red meat that are higher in saturated fats may also maintain healthy heart function4.
How to Incorporate Halibut Into Your Diet
By incorporating Pacific halibut into your diet in a variety of ways, you can enjoy the many health benefits of this tasty fish. Here are a few of our tips on how to get this incredibly healthy fish in your mealtime rotation:
Healthy Cooking Methods
Pacific halibut is a versatile fish that can be cooked in a variety of ways. Grilling, baking, or broiling your fish preserves its health benefits and enhances its natural flavor. You can also experiment with different seasonings and sauces to add flavor.
Pair With Nutritious Sides
When incorporating Pacific halibut into your diet, pair it with nutritious sides such as roasted vegetables or a salad of your choice. This will add variety to your diet and ensure you're getting a well-rounded meal.
Replace Red Meat With Halibut
Pacific halibut is a great alternative to red meat and can be a healthier option for those looking to reduce their intake of saturated fat. Try swapping out your usual beef or pork for Pacific halibut in recipes such as tacos or stir-fries — don't be afraid to try new recipes that feature fish as the main ingredient.
Choose Sustainable Pacific Halibut
When purchasing Pacific halibut, look for sustainably sourced options that support responsible fishing practices. Any species of fish sourced from Alaska is a sustainable option, harvested from well-managed fisheries.
Is Pacific halibut high in mercury?
While Pacific halibut is not considered a high mercury fish, this species may contain levels of mercury that certain groups should monitor. The NRDC recommends limiting the consumption of halibut5, especially for pregnant women, nursing mothers, and young children, suggesting a maximum intake of 8 to 12 ounces per week for these groups. Other organizations have different recommendations, so it’s best to consult a health professional before you make any decisions about your diet.
1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174201/nutrients
2. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174201/nutrients
5. https://www.nrdc.org/sites/default/files/walletcard.pdf
