Eating halibut: Benefits, costs, and mercury concerns

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. And if you are looking for a species worth incorporating into your diet, you should pay attention to halibut.

Halibut belongs to the flatfish family and is a predatory fish. It can reach impressive sizes — up to 11 feet long and over 660 pounds in weight. It is characterized by a flat, oval, and elongated body covered with black scales. Sometimes, individuals with olive or dark blue coloring can be found. It lives near the bottom of water bodies at depths of up to 6560 feet. 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 4 ounces) 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), niacin (which positively influences cholesterol levels), and selenium. This element supports the proper thyroid functioning and prevents Alzheimer's disease. It 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.

Halibut, according to many opinions, is one of the tastiest fish available on the market. However, it is not a cheap fish – you have to pay over $27 per pound for a carcass. This is one of the biggest disadvantages of this fish. Additionally, halibut is recommended to 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 1 serving, about 4 ounces, 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 important to evaluate the meat – healthy and fresh halibut has no discoloration or deformities.

Source: vitapedia.pl