Halibut is a very firm, light and sweet fish (which would explain the cost) that can be enjoyed in moderation. It is rich enough that a little goes a long way. Perhaps the biggest surprise that Halibut has to offer is it’s nutritional value. It is outstanding for such a decedent fish.
Halibut are the largest of all the flatfish, meaning both their eyes are on the upper dark side, and among the largest fish in the sea. They can grow to more than 8 feet long and 700 pounds, now there is a fillet! Halibut exhibit very long lives, the oldest recorded female was 42 years old and the oldest male was 27 years old. Even in the marine world!
Nutritionally, Halibut breaks down nicely. One 4 oz. piece contains 124 calories (23 from fat). To put that into perspective, you can burn that many calories by walking 33 minutes, jogging 14 minutes, swimming 10 minutes or riding a bicycle for 17 minutes, barely breaking a sweat! Total fat 2.6 grams (0.4 saturated), 36 mg. cholesterol, a scant 61 mg. sodium, 0 carbs and a whopping 23.5 grams protein. All that from a very tasty fish. Now we are going to up those numbers a bit, however not much. Keep in mind the richness of this fish. You will not need steak-sized fillets to feel satisfied. A little goes a long way (although your palate may not agree).
Now on to the recipe!
- 2 1/2 tbsp. fresh lemon juice
- 2 tbsp. olive oil
- 2 garlic cloves, crushed
- 1/2 tsp. grated lemon peel
- 3 tbsp. thinly sliced fresh basil
- 2 tsp. drained capers
- salt and pepper to taste
- 4 4-ounce halibut steaks
- cayenne pepper (optional)
Whisk together lemon juice, olive oil, crushed garlic and grated lemon peel. Stir in 2 tablespoons fresh basil and capers. I recommend preparing ahead of time and letting stand at room temperature for at least an hour so the seasonings blend together.
Start your barbecue or preheat your broiler to medium-high heat. Season your halibut steaks with salt and pepper (cayenne if you're feeling adventurous). Brush the halibut with 1 teaspoon of your prepared vinaigrette.
Grill or broil steaks until just cooked through, about 4 minutes per side depending on thickness.
Transfer fish to plates. Rewhisk remaining mixture, pour over fish and garnish with remaining basil.
We enjoyed this dish with a delicious Sauvignon Blanc, Marlborough, from Villa Maria. It is very food-friendly with expressions of crisp lime and ripe passionfruit. Great with seafood or white meats. We also enjoyed a Pinot Grigio, Trentino, from Mezzacorona. It features delightful aromatic crisp green apples, mineral and honeysuckle notes.
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For a printable version of this recipe click here: Angel's Halibut
About the Blogger:
Angel Lemons is the Seafood Manager at Martin's on SR 23 & Ironwood. She began her career with Martin's in 2000, working part time while attaining an associates degree in fitness at Southwestern Michigan College. She began working full time in 2001 after graduating, and has managed a number of seafood departments throughout the company. Angel enjoys spending time with her family, cooking out on the grill and trying new recipes with her husband. She's been proud to call the SR23 & Ironwood store her home for eight years, and looks forward to seeing you at her seafood counter soon!