The health benefits and risks of incorporating halibut into your diet

We eat far too little fish, and there are several reasons for this. One reason is the fear of heavy metals and other contaminants present in fish meat, as well as the price, which for many species can be staggering. Experts recommend, however, that we eat fish once or twice a week. If you are looking for a species worth incorporating into your diet, consider halibut.

Halibut belongs to the flatfish family and is a predatory fish. It can reach impressive sizes — up to 3.5 metres long and over 300 kilograms in weight. It is characterized by a flat, oval, and elongated body covered with black scales. Sometimes, individuals with olive or dark blue colouring can be found. It lives near the bottom of water bodies at depths of up to 2,000 metres. It is found primarily in ocean waters, including the Atlantic and Pacific Oceans, as well as the North Sea and the White Sea.

Halibut is a low-calorie fish — 100 grams provides only 91 calories, and it is also rich in protein. Importantly, one serving of fish (about 113 grams) covers 21 percent of the need for omega-3 fatty acids. Remember that EPA and DHA acids should be taken with food because the body cannot produce them. They are extremely important for the proper functioning of the brain, heart, and vision.

Halibut is also a source of vitamin B12 (important for the nervous system) and niacin (which positively influences cholesterol levels), as well as selenium. This element supports the proper functioning of the thyroid and helps prevent Alzheimer's disease. Halibut also has anti-inflammatory potential, can be helpful in a diet conducive to the prevention of heart disease, and can prevent anemia and support its therapy.

According to many opinions, halibut is one of the tastiest fish available on the market. However, it should be consumed in moderation due to the risk of mercury accumulation (halibut accumulates moderate amounts of mercury, and the risk of contamination and exceeding mercury standards in this fish is greatest in large individuals). Pregnant and breastfeeding women can eat a maximum of one serving, which is about 113 grams, of halibut per week.

The white meat of halibut is famous for its juiciness; it is also delicate and firm, with a mild, slightly buttery taste. Halibut is perfect for baking, frying, grilling, stewing, or steaming. Before buying halibut, it is worth paying attention to its smell, which in fresh fish resembles the scent of seawater. The eyes of the halibut should be full and clear, without signs of cloudiness or sinking. It is also essential to evaluate the meat – healthy and fresh halibut has no discolouration or deformities.