100 grams of small, raw Halibut fillet contains 158 calories. Halibut is a type of flatfish that is widely consumed for its mild, sweet taste and numerous health benefits such as being an excellent source of proteins and omega-3 fatty acids. In this article, we'll explore everything you need to know about Halibut and how it can benefit your health.
Halibut is a rich source of essential nutrients such as vitamins A and D, calcium, magnesium, and potassium. These nutrients are essential for maintaining healthy skin, strong bones, and a robust immune system. Halibut is also low in fat and contains fewer calories than other types of seafood such as shrimp and salmon.
In addition to being nutritious, Halibut is also delicious and easy to prepare. You can grill, bake, pan-fry or steam it with your favorite seasonings to make a healthy and flavorful meal.
Total calories in 100 grams of Halibut
As mentioned earlier, 100 grams of raw Halibut fillet contains 158 calories. This amount varies slightly depending on the method of cooking and the size of the fillet. The calorie content of Halibut can be affected by several factors such as the cooking method, the size of the fillet, and the type of cut. Grilling, for example, will decrease the calorie count, while frying will increase it. To control the calorie count of your Halibut meal, choose low-fat cooking methods such as baking or grilling, and avoid adding high-calorie sauces or toppings.
Nutrient composition of Halibut
Halibut is a rich source of essential nutrients such as protein, vitamins, and minerals. A 100-gram serving of Halibut contains: -19.95 grams of protein -Vitamin D (80% of the recommended daily intake), Vitamin B12 (33%), and Vitamin B6 (14%)
Health benefits of eating Halibut
Halibut is not just nutritious but also offers various health benefits, such as: -Reducing inflammation and joint pain -Promoting healthy brain function and good vision
Halibut as a source of protein
Halibut is an excellent source of protein, a vital nutrient for building and repairing tissues in the body. Consuming enough protein also promotes muscle growth, improves bone density, and boosts metabolism. One hundred grams of Halibut fillet contains 19.95 grams of protein, which is more than other popular seafood such as shrimp or crab. To enhance the protein content in your Halibut meal, pair it with high-protein sides such as quinoa or lentils.
Low carb content in Halibut
Halibut is low in carbohydrates, making it a suitable choice for those following a low-carb or ketogenic diet. One hundred grams of Halibut contains only 0.51 grams of carbs. Incorporating Halibut into your low-carb meal plan can increase your protein and healthy fat intake while keeping your carb consumption low. Just be mindful of the cooking method and avoid breading or coating the Halibut with high-carb ingredients.
Omega-3 fatty acids in Halibut
Halibut is an excellent source of omega-3 fatty acids, a type of polyunsaturated fat that plays numerous vital roles in the body, such as improving heart health and reducing inflammation. Consuming omega-3s regularly can also improve brain function and support healthy skin and vision. 100 grams of Halibut fillet contains approximately 0.4 grams of omega-3 fatty acids, which is higher than other types of white fish such as cod or tilapia.
Factors affecting the calorie count of Halibut
The calorie count of Halibut can vary depending on several factors such as the cooking method, size, and type of cut. For example, pan-frying Halibut will increase its calorie count because of the added oil and breading. Conversely, grilling or baking it will reduce the calorie count. To keep the calorie count low, opt for cooking methods that use little oil and avoid breading or coating the fish with high-calorie ingredients.
How to cook Halibut for a healthy meal
Halibut can be cooked in various ways, making it a versatile ingredient for healthy meals. Some healthy cooking methods for Halibut include: -Grilling -Baking or roasting
Halibut recipes for weight loss
Incorporating Halibut into your meal plan can be an excellent way to support weight loss goals. Here are some healthy and delicious Halibut recipes for weight loss: -Spicy pan-seared Halibut with cherry tomato salad -Baked Halibut with lemon herb butter and roasted vegetables
Substituting other fish for Halibut
If Halibut is not readily available, you can substitute it with other types of white fish with similar nutritional profiles such as: -Cod -Haddock or flounder
Halibut is loaded with essential nutrients and offers numerous health benefits, making it an excellent choice for a healthy meal.
5 Frequently Asked Questions about Halibut Fillet
1. What is the nutritional value of halibut fillet?
Halibut fillet is a good source of high-quality protein and healthy omega-3 fatty acids. It is also low in fat and calories, making it a healthy choice for those watching their weight.
2. How should I prepare halibut fillet?
Halibut fillet can be baked, grilled, or pan-fried. To bring out the natural sweetness of the fish, season it with lemon, butter, or herbs like dill and parsley.
3. Is halibut fillet safe to eat during pregnancy?
Yes, halibut fillet is safe to eat during pregnancy as long as it is cooked properly. However, pregnant women should avoid consuming large amounts of high-mercury fish like swordfish, shark, and king mackerel.
4. Is halibut fillet sustainable?
Halibut populations have been heavily fished in the past, but efforts to rebuild them have led to sustainable fishing practices. Look for wild-caught halibut fillet that has been certified by organizations like the Marine Stewardship Council.
5. How long can I store halibut fillet in the fridge?
Fresh halibut fillet can be stored in the fridge for up to two days. To extend its shelf life, wrap it in plastic wrap or put it in an airtight container before storing it in the coldest part of the fridge.