BF 101: Halibut
Between its meaty, flakey, and tender texture, it’s easy to get hooked on halibut! Similar to salmon, halibut contains tons of omega-3 fatty acids, along with a bounty of other nutrients. Selenium is another key antioxidant in this delicious fish, making halibut incredibly heart-healthy. Since this fabulous fish is fairly lean, it is easy to overcook, leading to a potentially disappointing and dry dish.
Here are some of our favorite tips and tricks to keeping your halibut happy and full of flavor!
How to Cook
When done properly, pan-searing your halibut results in a mouthwatering and juicy fillet that features a smooth sear with a slight crunch. The secret ingredient to a perfectly pan-seared halibut is butter. Prepare your fish by rinsing it under cold water and patting it dry with a paper towel. Then, dust your filet with a light coat of flour and salt (this is what will help achieve that gorgeous crisp sear). Next, add both butter and olive oil to your pan, allowing the butter to melt. Once it is time to add your fish, cook it on one side for 3 to 4 minutes before flipping and topping with extra butter. Wait another 3 to 4 minutes and remove your fish from the pan. Once it’s ready to enjoy, your halibut has opaque edges and a golden crust on top and bottom.
Baking your halibut is an easier method that leads to more consistent results. Keep things simple by arranging your fillets on a piece of parchment paper as your oven preheats to 425°F degrees. Next, drizzle each fillet with a generous amount of olive oil and season with salt, pepper, garlic powder, and paprika if you like a little kick. Bake your halibut for 10 to 12 minutes and…voila!
Grilled halibut yields a smokey and charred flavor that can be contrasted with zesty and fresh toppings like peppers or peach salsa. To start, coat your grill grate in a high-heat oil like avocado oil to ensure that your halibut won’t stick while cooking. Next, brush both sides of your halibut with a mixture of melted butter, lemon juice, salt, and pepper. Lay your halibut on the grill and get cooking. For every 1 inch of thickness, grill your halibut for three to four minutes on each side before topping with salsa or serving with a side of grilled veggies.
How to Avoid Overcooking Halibut
Overcooking your halibut is not a recipe for happiness, and unfortunately, this flakey fish is known to dry out rather easily. Since it is on the delicate side, halibut does not require a long time on the stove, oven, or grill. However, if you want to keep your halibut as juicy and fresh as possible, cook it with olive oil, butter, or a savory sauce. This will help keep the fish succulent and tender, all while adding some extra flavor. Even marinating your halibut for just two hours in a non-acidic concoction like our Garlic Herb Butter can be a huge help.
Feeling inspired? Tag us @bristolfarms – we can’t wait to see your creations.