A very healthy, although forgotten fish. It has a lot of protein, a delicate taste and does not fall apart when fried

Halibut used to be very popular, but over time it was replaced by salmon and pollock. Today we are paying attention to it again – mainly because of high nutritional value of meatwhich provides few calories and is at the same time rich in valuable ingredients.

There are three species of halibut:

• Pacific halibut – mainly found in the North Pacific;
• black halibut – also known as blue halibut or Greenland halibut occurs in the vicinity of Greenland;
• Atlantic halibut – this species is threatened with extinction. Occurs in the North Atlantic;

Halibut is a predatory fish, for this reason it has greater risk of mercury accumulation. It is recommended to consume it in moderate amounts. Mainly pregnant women and children should be careful with it.

Looking at the nutritional values ​​of halibut meat, we can clearly say that it belongs to healthy fish. Unlike herring or salmon, it is a lean fish. Its meat provides primarily complete protein.

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Despite the low fat content contains a large amount of omega-3 fatty acids, which are valuable for health. One serving of halibut satisfies 21%. daily requirement for this ingredient. Omega-3 fatty acids are a powerful antioxidant, help calm inflammation in the body and protect against many chronic diseases. In addition are invaluable in the prevention of heart and circulatory system diseases – they lower blood pressure and have anti-atherosclerotic properties.

Halibut is also an important source of selenium. One serving of this fish fully covers the daily requirement for this element. Like omega-3 fatty acids, selenium is a strong antioxidant.

It is found in halibut meat a large amount of vitamin B12 helping to maintain the nervous system in good condition, as well as niacin, which, among other things, helps lower cholesterol. In addition, it provides, among others: phosphorus, potassium, and also vitamin B6, vitamin D and folic acid.

It is recommended to consume two servings a week. Nothing stops you from including halibut in your diet from time to time. It tastes great fried, steamed or baked in the oven. Below you will find a delicious recipe halibut dish in leek sauce.

Ingredients

• filet z halibuta,
• a slice of butter,
• granulated garlic,
• ground ginger,
• Provencal herbs,
• salt and pepper.

Ingredients for leek sauce:

• 1 large leek,
• 1/3 cup of broth,
• 3 tablespoons of cream,
• 2 yolks,
• a slice of butter,
• nutmeg,
• white pepper,
• salt to taste.

1. It is worth starting the recipe by preparing the leek sauce. To do this, cut the leek into rings and fry them in butter in a pan.
2. Then pour the broth over the leek and simmer covered until it softens slightly.
3. Then add cream and spices and bring to a boil.
4. Remove the sauce from the stove and add the egg yolks, stirring vigorously.
5. When the sauce is ready, it’s time to take care of the fish. Sprinkle the cleaned halibut with salt, pepper, granulated garlic, ginger and Provençal herbs. It is worth making a mixture of spices first and then rub the fish with it on both sides.
6. Place the seasoned fillets in an ovenproof dish greased with butter.
7. Place a piece of butter on top of the fish and put it in an oven preheated to 190 degrees Celsius. Bake for 15 to 20 minutes.

Pour some leek sauce onto a plate and place the finished halibut fillets on it. You can dish serve with mashed potatoes.

Source: Terazgotuje.pl, kontakter.pl