Wednesday, May 14, 2008

Haibut Fish Recipes & Information

Halibut are a very nutrient-dense food. They are a good source of high quality protein and contain significant amounts of selenium, magnesium, phosphorous, potassium, vitamin B6, vitamin B12, niacin and Omega-3 fatty acids. Halibut also contains vitamin A, calcium, iron, thiamin and riboflavin. Halibut also contains panthothenic acid, or vitamin B4.

Seared Halibut and Vegetable Salad

• Halibut are the largest flatfish, and can weigh over 200 pounds. The largest recorded halibut weighed 726 pounds and was over 15 feet long.
• A large halibut fillet is called a “fletch”. One halibut yields four “fletches”.
• Commercial halibut fishing began in the 1890’s with company-owned steamers carrying several two-man row boats where the fishing was actually done.
• The largest concentration of pacific halibut is in the Gulf of Alaska, with most in the Kodiak Island area.
• Halibut got its name from the combination of the word haly or holy and butte flat fish, so called because in the mid-1300’s it was eaten on holy days.
Fresh halibut can be kept in the refrigerator for about 36 hours. If you purchase halibut fresh and freeze it, it will keep for 6-8 months. Frozen halibut that is purchased commercially frozen can be kept in the freezer from 10-12 months. These are storage guidelines representing optimal shelf life.
Halibut Domenica
• 1 and ½ pounds Alaska halibut fillets (1/2” thick)
• ½ cup dry white wine (or chicken broth)
• 1 tablespoon lemon juice
• ½ pound mushrooms---thinly sliced
• ½ medium onion---chopped
• 4 tablespoons butter
• 4 tablespoons flour
• ½ teaspoon salt
• 1 cup fish liquid
• 1 cup milk
• ¼ teaspoon thyme
• 1 cup Monterey Jack cheese—shredded paprika or dill weed
Arrange halibut in a shallow baking dish. Pour ½ cup dry white wine (or chicken broth), and 1 tablespoon lemon juice over fish. Cover and bake in a 400 degree Fahrenheit oven for approximately 10 minutes. Let cool slightly. Drain fish liquid into a measuring cup. Add additional wine or water to make one cup of fish liquid.
Sauce: Sautee mushrooms, onions and thyme in 2 tablespoons butter. Set aside. Melt 2 tablespoons butter and blend 4 tablespoons flour to make a roux. On low heat, gradually blend in 1 cup of fish liquid and 1 cup of milk. Bring to boil, stirring constantly, and cook 1 or 2 minutes until thickened. Remove from heat, add mushroom mixture. Let cool. Spoon sauce over halibut, covering completely. Scatter 1 cup shredded Monterey Jack cheese over halibut. Bake, uncovered, in a 400 degree Fahrenheit oven for 10 to 12 minutes or until sauce is bubbling around edges and cheese has melted. Dust lightly with paprika or dill weed. Garnish with chopped chives if desired.
Jason Dick is an Internet Security Specialist and web author whose most recent notable work can be found at He has also worked for seven years in the food services industry and is writing a series of articles regarding current food trends, many of which contain recipes for the website: