Who else wants to learn how to cook Halibut in oven? Fasten your seat belts as we give you a wild ride…
We can argue how much fatty fish are the best kinds of fish. Their omega-3 fatty acids content has a lot of benefits for human health. Can flatfish contain healthy fatty acids like omega-3 or any other healthy compounds?
Halibut is a flatfish and it has a lot of nutrients that make it a good choice of seafood. Halibut contains quality protein and other micronutrients like phosphorus, magnesium, selenium, niacin, and vitamin B12 & B6. It also contains omega-3 fatty acids.
Of course, you know that they are called micronutrients because our bodies need little quantities of these nutrients. When these nutrients are absent, our bodies react drastically. Yet an excess causes serious health problems. This means that Halibut is an essential part of the human diet, but you watch how much of it you consume.
There’s a reason a lot of people may not be enthusiastic about eating Halibut. That’s because of the concern for mercury content. Fish tends to contain mercury at varying degrees as a result of water pollution. And mercury is harmful to the human body. Halibut contains mercury in moderate amounts and that won’t hurt the human body.
Table of Contents
Health Benefit of Halibut
If Halibut contains so many micronutrients, what are their benefits to the human body? Here’s a list of the nutrients and how much of it we need in our diets.
Protein
We need protein to build the muscles in our body and when there is a breakdown or tear, protein helps us repair the tear. Fish has a lot of protein to meet up with the protein that our body needs. Halibut has 42 grams of the best quality of protein. If you make Halibut a regular part of your diet, it’ll serve the protein needs of your body. Our bodies absorb about 0.36 g protein for each bodyweight pound.
Selenium
When a part of our bodies become inflamed for any reason, there are antioxidants that work to help resolve the inflammation. Selenium is one of such antioxidants. It helps to heal cells that are hurt and to reduce any swelling. Selenium also helps to improve the performance of the thyroid gland. Albeit, we only need very little quantity of selenium in our bodies. Most of those actually reside in our thyroid tissue which is where we need them most.
Phosphorus
We can get 45% of the phosphorus that our body needs from Halibut. Phosphorus helps us to build the bones in our bodies. It is also essential for regulating metabolism and heartbeat. Phosphorus is a mineral that our body needs in abundance and this makes Halibut a great choice of fish diet.
Magnesium
This mineral serves several purposes in the human body. It aids muscle movement and energy creation. It also helps with forming protein in the body. Halibut gives us about 42% of the amount of magnesium that our body needs in each serving.
Niacin
The heart plays a major role in keeping us healthy and alive. We need some nutrients to keep the heart active and Niacin is one of them. Niacin also plays a great role in shielding our skin from the sun. Halibut gives us 57% of this niacin in 160 grams serving.
Vitamins B12 and B6
Vitamins are helpful in boosting the human immune system. They help to improve the functioning of the nervous system, support the brain’s wellbeing, and form the red blood cells. Halibut contains 32% of the B6 vitamin required by our bodies and 36% of the total vitamin B12 we need. This is another good reason why we should eat halibut. So, we’ll share recipes that will give you and family awesome dining times together.
Cooking Halibut in the Oven
Halibut, when it’s fresh, has no fishy smell. It also is self-flavored, so it doesn’t require heavy seasoning to taste good. A little herb sprinkle, salt, and pepper are all you need to make the perfect halibut meal in about 20 mins. That’s it. Now get into your kitchen and get to work.
Oh, here are some mouth-watering recipes. [If you like our oven-baked halibut, you’d like to try these oven-baked fish recipes].
Video: How to Cook Halibut in Oven
Learn to cook halibut in the oven from this video
Simple Oven-Baked Halibut Recipe
This is a straight-forward recipe that takes minimal ingredients. You’ll have your baked halibut in 20 mins, and you’ll love it.
What You Need
4 halibut fillets (8 ounces each)
1 thinly sliced lemon
1 tbsp olive oil (extra-virgin)
Kosher salt
Black pepper (fresh, ground)
Foil
Time Estimate
Preparation Time 5 mins
Cook Time 10 – 15 mins
What to Do
Set your oven to heat at 450 degrees F. Oil your baking sheet lightly with olive oil. Then set your fish on the kitchen table for seasoning.
Put the fillets on the sheet. Brush them with olive oil, then drizzle some black pepper and kosher salt to your taste. Place the lemon slices on each fillet and spread the olive oil that is left on the slices. Wrap a foil over the baking sheet tightly.
Put the sheet in the oven and allow the fillets to cook for approximately 15 mins. If your fillets are not thick, you want to start checking for doneness after 10 mins. Fish oil tends to dry out if you leave it too long in the oven.
The fish is done when the fillets flake off easily and appear opaque. Remove the fish and serve with your desired sauce or dish.
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Oven Baked Halibut with Asparagus Recipe
You want a recipe that supports your weight loss program? Here it is. This quick-fix recipe is delicious and healthy. You won’t even have so much to clean when you’re done.
What You Need
3 halibut fillets (8 ounces each)
0.5 cup shredded Parmesan Cheese (fresh) (or Kraft Grated Parmesan Cheese)
2 tbsp chopped fresh parsley
4 tbsp olive oil
¼ tsp ground black pepper
¼ tsp salt
6 bulbs minced garlic
1 lb. asparagus
Time Estimates
Preparation Time 15 minutes
Cooking Time 15 minutes
What to Do
Set your oven to heat at 400 degrees F. Get a baking sheet and cover the middle of a baking pan.
Arrange the fish fillets on the parchment paper and place the asparagus on the sides. Brush some olive oil on the asparagus and the halibut fillets. Dust the black pepper and salt over them, then top it with minced garlic and parmesan cheese that is freshly shredded.
Place the open pan in the oven and allow the content to bake for 15 mins. Check to see if halibut is properly cooked. It should be flaky and opaque. Remove from the oven and top your freshly chopped parsley.
Serve the baked fish with your preferred dish while it’s still hot.
Crusty Baked Halibut Recipe
If you love your fish crusty and tasty, this recipe that combines panko breadcrumbs and parmesan cheese is your bet. The ingredients are simple to get from your kitchen. You’ll need a rack to lift the coated fish from the foil on the baking sheet. If you don’t have panko in your house, use any breadcrumbs you have (or order for your Panko Breadcrumbs).
What You Need
2 halibut fillets
½ cup panko breadcrumbs (plain) [Buy this Panko Bread Flakes]
¼ cup parmesan cheese
1 tablespoon olive oil
1 tablespoon chopped parsley (fresh)
½ teaspoon garlic powder
½ lemon (juiced)
Sea salt
Ground pepper (fresh)
Cooking Spray
Time Estimate
Preparation Time 25 mins
Cooking Time 15 mins
What to Do
Set the fish on the cooking table. Lay it on a flat surface. Spread olive oil over the fish fillets, on both sides, and drizzle your lemon juice on them. Sprinkle some pepper and salt the much you want on the fillets.
Lay your foil over the baking sheet and put the rack over the sheet. Spritz your cooking spray over the rack and foil. Set the sheet aside and prepare your crumbs.
In a dish, mix the parmesan cheese, garlic powder, fresh parsley, panko crumbs, ground pepper, and salt thoroughly. Get your seasoned halibut fish and dip each one in the panko breadcrumbs mixture. Make sure they are coated well and equally. Then arrange the fish (coated) on the rack.
Put the sheet with the fish into your refrigerator and leave it for 20 mins, at least. This will help the coating sit well on the fillets.
Before you bring out the sheet, set your oven to heat at 450 degrees F. Remove the sheet and spritz the fish with cooking spray. Now, put it in the oven and leave to bake for approximately 15 mins. Check for doneness.
Bring out the sheet when the fish is ready. Cut some lemon wedge. Serve your crusty halibut hot with the lemon wedge.
Baked Halibut with Sour Cream Recipe
The sour cream in this recipe is combined with garlic and chive to stimulate a distinct spice in your taste buds. The ingredients are easy to come by. You’ll have the fish ready in no time.
With this recipe, you can take a break from the baked chicken tenderloins. Everyone on your dinner table is sure to enjoy this meal and ask you for more.
What You Need
4 fillets of halibut (5 ounces each)
¾ cup sour cream (light)
2 tbsp fresh chives (chopped)
1 tbsp Italian seasoning
½ tsp garlic powder
Salt
Pepper
Time Estimate
Preparation Time 10 mins
Cooking Time 15 mins
What to Do
In a bowl, mix your sour cream, garlic powder, and chives. This will serve as topping for your broiled halibut.
Set your oven to preheat at 400 degrees F. Grease your baking sheet and set it aside.
Place your fish in a dish and add your Italian seasoning, salt, and pepper the way you love it. Set the fish on the baking sheet and put it in the oven.
Let the halibut bake for 15 minutes approximately. Check for doneness. The fish should be flaky and misty. Remove from the oven when it’s ready.
Transfer the fish to your serving dish and top with your sour cream mixture. Serve immediately.
Don’t Eat Your Halibut Cold
Halibut is best consumed in the first cooking, while it is still hot. Cold halibut leaves a drag in the mouth that makes them unpleasant.
If you end up with leftovers, you can stir them into other dishes like stew, soup, and pasta. You can also sauté leftover halibut in a pan on your stovetop and combine them with a vegetable dish.
You can hardly go wrong with recreating your halibut. Serve before it gets cold.
Happy Halibut Dinner!
