Fried halibut recipe. Calorie, chemical composition and nutritional value. The use of the medicinal properties of the "sea tongue", or halibut for medical and cosmetic purposes. Possible harm to halibut, contraindications for use

Halibut is a valuable marine fish of the flounder family. It is very tasty and healthy, various dishes are prepared from it, used boiled, fried, smoked, salted, baked, deep-fried. Halibut lives at great depths near the bottom in the northern part of the Pacific and Atlantic oceans.

It has a flattened shape, and both eyes are located on the same side.

Because of this, it is often confused with flounder, however, this type of fish has a brighter color and a less wide body. Read more about the benefits and harms of halibut below.

Compound

The beneficial properties of halibut are explained by the unique chemical composition of its meat, which has a positive effect on the human body. The calorie content of halibut, the composition of trace elements, vitamins and the excellent taste of this product make it popular among the population.

The fish contains the following elements:

• vitamins A, D, E, PP, B1, B2, B5, B6, B12, folic acid;
• minerals - potassium, phosphorus, magnesium, selenium, calcium, iron;
• omega-3 fatty acids.

How many calories are in halibut? BJU and calorie content of halibut depends on the type of fish and its habitat. The energy value is approximately 186 kcal. The least fat and high-calorie is halibut. On average, fish has 12.8 g of protein, 16.1 g of fat per 100 g of product, no carbohydrates. The fat content of halibut is 5%.

What is useful?

Halibut contains highly digestible protein, which is essential for the growth and healing of any tissue. In addition, this kind of protein is vital for the normal production of hormones, enzymes, antibodies, hemoglobin, so its role in the body is very large. The use of this fish will replenish the content of these valuable substances.

Also, the benefits of halibut for the body are as follows:

• improves metabolism;
• helps with eye diseases, improves vision;
• reduces the level of homocysteine ​​in the blood, thereby preventing the formation of plaques in the vessels, reduces the risk of blood clots;
• positively affects the cardiovascular system, strengthens blood vessels;
• carries out detoxification of the body, removes toxins and toxins, supports the functioning of the liver;
• has a beneficial effect in the treatment of oncology in the early stages;
• normalizes the functioning of the nervous system, helps with insomnia, improves mood and restores strength.

Squids also contribute to the strengthening of the nervous system.

An important role is played by the high content of acids. It is a remedy for inflammation and chronic diseases. With the help of this component, harmful cholesterol and triglycerides are removed from the body, pressure decreases at elevated rates.

For women, halibut dishes are a source of beauty, since the fish product strengthens hair, gives it a healthy shine, and improves skin condition. For men, eating fish is good for potency, helps prevent prostate diseases. For children, moderate consumption of halibut promotes mental development, formation and strengthening of the skeletal system.

You will learn more about the benefits of halibut from the video:

Is caviar useful?

Not only the fish itself, but also its caviar is useful for the body:

• First of all, its positive effect extends to the heart and blood vessels. It prevents tachycardia and angina pectoris, lowers cholesterol and blood pressure;
• On a diet, such caviar is a source of nutrients, energy, it helps to saturate the body with vitamins;
• After an illness, it effectively restores strength and normalizes the body;
• The composition of caviar promotes healing of the skin and tissues;
• In the case of dietary nutrition, it provides the necessary concentration of protein and other substances with a low calorie content (only 107 kcal per 100 grams).

What are the contraindications?

The use of halibut brings a positive effect on the body, however, there are cases when this fish should be discarded.

There are not so many contraindications:

• pregnancy (due to the high probability of the presence of mercury in marine fish);
• individual intolerance, allergic reaction;
• hepatitis.

It should also be remembered that this marine life contains purines. Over time, this substance breaks down into uric acid, which in some cases can cause kidney stones or gout. Therefore, it is reasonable to limit the amount of fish consumed.

Features of use

A variety of methods are used to prepare halibut:

• Fresh fish can be boiled, baked, fried, smoked, salted, steamed, dried, stewed with vegetables. Any of the methods will please you with a tasty result, but the dishes will differ in calorie content and the preservation of nutrients;
• Canned halibut, as well as its caviar, is used for sandwiches, salads;
• Smoked halibut generally has the same benefits and harms as with other cooking methods. This method is quite popular, however, you should not get carried away with a smoked product. Cold-smoked halibut is beneficial, like any other dish from this fish, and its harm, in addition to the previously listed general contraindications, is due to its significant salt content. Therefore, the use of the delicacy should be avoided by the elderly and young children, hypertensive patients, as well as people with diseases of the liver, heart, blood vessels, and kidneys.

From the video you will learn the recipe for cooking a dietary dish from halibut:

You can diversify the menu with mackerel. After all, it is one of the most common, tasty and healthy representatives of marine fish. Mackerel is quite satisfying and has exceptional taste. How to eat this fish for health benefits

Conclusion

Halibut is good for the body, especially welcome in proper nutrition, boiled or baked. At the same time, no more than 200 g of the product three times a week is considered an acceptable consumption rate.

To select high-quality fish, you should be guided by certain criteria:

• Filleted fish must be on ice;
• Whole fish must be immersed in ice;
• The eyes should be clear, the gills should be clean red;
• The flesh must remain elastic;
• The smell should resemble sea water.

Spoiled fish has an ammonia smell and should never be eaten. It should be stored in a cold place, and it is best to eat immediately. If it is necessary to store the product for several days, then it is wrapped in a waffle towel and placed in a cold, dry place. Fish can also be frozen for longer storage.

Similar content

Halibut is a flounder-like marine fish of the northern seas. Like, they are bottom predators. This fish is of great commercial importance, since its meat is saturated with useful substances, in particular fats.

Halibuts live in the cold waters of the Atlantic and Pacific oceans, in the Barents, Bering, Okhotsk and Japan seas. These fish spend most of their time at depth. They feed mainly on crustaceans, molluscs, mackerel, and gerbils. Halibuts live up to 30 years, they begin to reproduce offspring at 7-10 years.

Halibut fry appear as ordinary fish. In the process of their growth and development, the body of the fry changes in a special way: the fish “lays down” on its left side, while its eyes and mouth are shifted to the right.

Sometimes the halibut is erroneously called the sole. However, the sole, or salt fish, has a fundamental difference from the halibut, and it lies in the fact that the sole is its right-handed relative. In simple terms, the marine tongue “lies” on the right side.

Halibut caviar consists of small beige eggs. Unscrupulous manufacturers can repaint the caviar of this fish black and sell it under the guise of sturgeon caviar.

General information

Halibut has a flat body with a length to width ratio of 3:1. Its eyes are placed on the right side of the body, and the left side is its abdomen. The mouth of the fish is large, located under the eyes. The color of the back is olive to dark brown, the belly is silver.

There are three genera of halibut, which include five species of these fish:

1. White-barked halibut (Atlantic and Pacific species).
2. Black (blue-skinned) halibuts.
3. Arrow-toothed halibut (Asian and American species).

The size and weight of these fish varies depending on their species. Small representatives of halibut, which are usually presented on fish counters, have a length of 30-50 cm and a weight of up to 3 kg.

The largest representative of these fish is the Atlantic halibut, which can reach 4.5-5 m in length and weigh up to 340 kg. But its fishing is prohibited, since it is listed in the European Red Book.

The black halibut has an average size: it reaches a length of 1-1.2 m and a weight of 40-45 kg.

Arrow-toothed halibuts are even more modest in size:

• Asian - reaches a length of up to 70 cm with a weight of up to 3 kg;
• American - has a length of 45-85 cm and a weight of 2.5-3 kg.

Spawning of fish depends on their habitat and usually occurs in winter or spring, when the water temperature does not exceed +10°C. Halibuts spawn at a depth of about 1 km. The female can throw up to 3 million eggs. Fry appear in 14-17 days at a water temperature not higher than +6°C.

Chemical composition

Halibut is a fish of northern waters, so its meat has a lot of fat. The nutritional value of its meat depends on the habitat: the further north this fish lives, the more fat it contains.

Halibut depends on the fat content in it and ranges from 102 to 190 kcal per 100 g. Halibut caviar consists of 75% protein and 25% fat. The calorie content of caviar is 107 kcal per 100 g.

Most fats are polyunsaturated. These fatty acids are indispensable for humans because they are not synthesized in the body. It should be noted that in the process of harvesting and cooking this fish, part of the fat is lost. For example, when halibut is frozen, up to 50% of healthy fats are lost, and when salted, up to 30%.

Halibut meat contains almost all vitamins and vitamin-like substances necessary for a person. Its fat contains many fat-soluble vitamins (A, D, E). The liver and caviar of this northern fish are especially rich in them.

Considering that the daily requirement for vitamin D in an adult is 5-10 mcg, in order to get a daily dose of this vitamin, you need to eat only 100 g of halibut.

Halibut habitat in salty oceanic and sea waters determines the mineral composition of its meat.

Beneficial features

Halibut contains few bones and a lot of fat. This determines the high taste of its meat. The rich chemical composition of fish has a beneficial effect on the human body:

• increases the elasticity of the vascular walls;
• has an anticholesterol effect;
• reduces the level of homocysteine ​​in the blood - a product of protein metabolism that has a damaging effect on the walls of blood vessels;
• lowers blood pressure;
• reduces blood viscosity, which prevents the formation of pathological blood clots in the vessels;
• improves the conductivity of nerve impulses;
• improves microcirculation, including in the brain;
• stimulates the breakdown of saturated (“bad”) fats;
• suppresses the release of stress hormones;
• increases the synthesis of serotonin - the “hormone of joy”;
• promotes the synthesis of anti-inflammatory substances in the human body - prostaglandins;
• normalizes the metabolism of fats in the body;
• improves the deposition of calcium salts in bones and tooth enamel;
• has pronounced properties;
• has an antitumor effect;
• increases the body's defenses;
• stimulates blood formation;
• improves eyesight;
• slows down dystrophic changes in the eye;
• promotes the restoration of the menstrual cycle in women;
• improves the quality characteristics of sperm in men;
• has a hepatoprotective effect;
• promotes detoxification of the body;
• slows down the aging process;
• normalizes the functioning of the thyroid gland.

Such a large number of positive effects on the functions of the organs of the human body allows doctors to recommend including dishes from this fish in the diet for:

• arrhythmias;
• atherosclerosis;
• arterial hypertension;
• thrombophilia (a tendency to pathological thrombosis);
• varicose veins;
• thrombophlebitis;
• anemia;
• inflammatory diseases during the period of peak and recovery;
• Alzheimer's disease;
• rheumatoid arthritis;
• eye diseases;
• hypothyroidism;
• rickets;
• osteoporosis;
• cirrhosis of the liver;
• menstrual irregularities;
• male infertility;
• oncological pathologies;
• depressions;
• frequent stress;
• deficiency of vitamins and minerals.

When using halibut for food, it is imperative to take into account the method of preparing dishes from it.

Many types of cooking, such as smoking or frying, significantly reduce the amount of nutrients in fish, while increasing its calorie content. In such circumstances, the point of introducing halibut dishes into the menu with a therapeutic purpose is lost.

Possible harm

Despite a lot of useful properties, halibut still has a number of contraindications for its consumption:

• children under 7 years old;
• pregnancy;
• lactation;
• obesity;
• allergic reactions to sea fish or seafood;
• individual intolerance;
• increased thyroid function (iodine increases the synthesis of thyroid hormones);
• calculi (stones) in the biliary tract and / or kidneys;
• hypercalcemia (increased levels of calcium in the blood).

Halibut refers to fish whose meat has an average content of mercury. This means that eating this fish should be treated with great care. According to the recommendations of the Canadian Ministry of Health, halibut can be eaten no more than 4 times a month, while serving should not exceed 170 g.

Outdoor use

For the first time, the oil of this fish as an external agent for softening the skin was used in the late 60s of the last century by the pharmacist Ella Basche. It was from the fat of the white halibut that the woman created an ointment for her husband, who worked in the harsh northern climate. The result of the experience was amazing: the skin after applying the ointment became soft, supple and smooth.

After that, the beneficial properties of halibut did not go unnoticed by cosmetic and pharmaceutical companies. The fat of this fish began to be used as part of many products for the prevention of age-related skin changes and the treatment of various dermatological diseases.

The vitamins and omega-3 fatty acids in halibut oil have many beneficial effects on the skin:

• promote healing of abrasions, cuts, burns;
• stimulate the production of collagen and elastin in the skin;
• soften the skin;
• relieve local irritation on the skin;
• reduce inflammation.

Based on the fat of this fish, creams and ointments have been created that are intended for external use for:

• susceptibility to acne and pimples;
• acne;
• skin allergies;
• chronic dermatitis;
• microtrauma and superficial burns on the skin;
• dry skin;
• decrease in skin turgor (flabbiness);

• wrinkles.

With the preventive use of creams based on the fat of this northern fish, the skin remains elastic and smooth for a long time, and its aging stops.

How to choose and store

It is better to buy whole chilled halibut. This will enable the buyer to determine the type of fish and its freshness. Given the habitat of the fish, it is extremely rare to buy a fresh specimen. Most often it reaches the consumer in a frozen form. Unscrupulous sellers often try to replace expensive halibut fillets with cheaper freshwater ones, the meat of which is less valuable and useful. Therefore, when choosing high-quality frozen halibut fillets, you need to give preference to reputable retail chains.

To buy a delicious healthy product, the buyer needs to be able to recognize it:

1. Halibut fillets should be white. The pink hue of fish meat indicates substitution.
2. The thickness of the fillet cannot be more than 1.5 cm, because it is a flatfish.
3. There should be no fatty layers on the sides of the fillet. The fat is evenly distributed throughout the fillet of this fish.
4. The price of a halibut fillet is 3-4 times higher than the price of a pangasius fillet. Therefore, before buying it, you should ask about the prices for pangasius fillets.

No need to buy frozen fillet if it is covered with a thick layer of ice glaze:

• under it it is impossible to see the color of the fillet;
• it is likely that the fish has been repeatedly defrosted and frozen;
• after defrosting, the fish will lose a lot of weight.

Be sure to read the label. The manufacturer's label must be translated into Russian. It can be on a shared box of frozen fillets. The seller has no right to throw away the original manufacturer's label, which states:

• the name of the frozen product;
• the percentage of icing in the product (the buyer must pay only the weight of the fish itself, not the icing);
• manufacturer and his contacts;
• supplier and his contacts;
• freezing method;
• production time and storage conditions;
• certification information.

The shelf life of frozen halibut fillets is 8 months at -18°C.

Defrosting (defrosting) frozen fillets should be done slowly. This is best done in the refrigerator. After defrosting, fish cannot be stored, so it is necessary to cook dishes from it immediately after defrosting. Re-freezing is not allowed!

How to cook

Halibut is cooked in a variety of ways. It is salted, smoked, canned, baked, fried, stewed, boiled, grilled. Halibut caviar is salted and used as a separate snack.

When preparing dishes from halibut, you need to remember that this is a fatty fish. The meat of this fish tends to absorb the fats on which it is cooked, so its calorie content can increase significantly when frying.

Halibut is self-sufficient in itself, therefore it does not require special spices, marinades and sauces. It pairs best with:

• spicy herbs (rosemary, sage, thyme, basil);
• white or pink pepper;
• or white wine;
• soy sauce;
• nutmeg;
• herbs (parsley, dill);
• vegetables.

From the fillet of this fish, you can cook a delicious restaurant-level dish - halibut in white wine. To prepare it, you need to take: 0.5 kg fillet, 2 small ones, 1 zucchini, soy sauce, juice of 1/4 lemon, rosemary sprig, nutmeg, and pepper to taste. Wash the fillet, dry it, rub it with a mixture of salt, pepper and ground nutmeg, put it on foil, put a sprig of rosemary on top of the fillet and bake at a temperature of 170 ° C for half an hour. At this time, cut the vegetables into strips, sauté separately in vegetable oil, drain in a colander, and then on a paper towel to remove excess fat. Put the vegetables on the edge of the dish, sprinkle with a mixture of fragrant olive oil and soy sauce. Put the baked fish in the center of the dish. If the fish caught is very oily, lemon slices can be served with the dish.

Conclusion

Halibut is a useful commercial fish. The composition of the meat allows you to include this fish in the diet for many diseases. Omega-3 fatty acids contained in halibut have a beneficial effect on the cardiovascular system, metabolism, reproductive system of women and men. A high iodine content is indispensable for insufficient thyroid function.

Halibut oil has found its application in the composition of cosmetic and dermatological products for age-related skin changes, allergies, inflammation, wounds and burns on the skin.

However, for all its usefulness, it is worth consuming this fish in moderation, since it belongs to fish with an average mercury content. For the same reason, children under 7 years of age, pregnant women and nursing mothers should not use it.

When preparing dishes from this inhabitant of the northern seas, it must be remembered that some methods of processing fish lead to a significant destruction of nutrients in it.

Food should be tasty, but also healthy. With regard to halibut, the phrase will be very correct: “Everything is good in moderation!”

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Halibut white".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

The energy value halibut is 103 kcal.

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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USEFUL PROPERTIES

halibut rich in vitamins and minerals such as: vitamin A - 11.1%, choline - 12.4%, vitamin B6 - 21%, vitamin B12 - 33.3%, vitamin D - 274%, vitamin PP - 28%, potassium - 18%, magnesium - 15%, phosphorus - 27.5%, selenium - 92.9%, chromium - 110%

Why halibut is useful

• Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin D maintains homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. A lack of vitamin D leads to impaired calcium and phosphorus metabolism in bones, increased demineralization of bone tissue, which leads to an increased risk of osteoporosis.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

You can see a complete directory of the most useful products in the application - a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

Halibut... This name is familiar from childhood to everyone who had time to live in the USSR, and then it was problematic to buy a halibut. Now this healthy fish is available in almost all hypermarkets, and it is available not only in the form of carcasses, but also live - you can easily choose the fish you like in an aquarium with ice.

This state of affairs has led to the fact that today halibut (baked in the oven, smoked, fried, boiled or otherwise cooked), as well as its caviar, is not at all uncommon even at the most ordinary feast.

By the way, the Russian coast-dwellers, who hunted in the northern seas, considered the “faltosin” the most desirable prey, because its fatty, dense meat was excellently salted and stored in a salted form for a long time.

Reference data on halibut

Halibut belongs to the predatory demersal fish of the flounder family. This is an amazing fish, because its length can reach 5 meters, and its weight is 350 kg.

At the same time, unfortunately, due to the excessive activity of fishermen, some types of halibut have already been included in the Red Book (in particular, white-barked halibut), despite the fact that this fish breeds very, very quickly.

Despite the fact that halibut prefers to live in deep waters, fish rise to a depth of about 300-500 m for spawning, and the number of eggs can reach several million. And it is during the spawning period that the largest amount of halibut is caught - mainly for the sake of obtaining valuable caviar, which in its properties is very similar to black sturgeon caviar.

halibut species

Halibuts are divided into several subspecies so different from each other that sometimes it seems that they are completely different species of fish. And yet…

Types of halibut:

• blond
• black or blue
• Asian arrow-toothed
• american arrowtooth

In stores, we often meet the first two types of halibut. However, they can be caught in different oceans. If these are the waters of the Atlantic Ocean, then the fish is most likely caught in violation of international standards, and may be sick. But if the label is "Pacific halibut", then the fish can no doubt be bought and cooked.

The composition and useful properties of halibut

The value of halibut lies in the large amount of omega-3 unsaturated fats in the meat of this fish, and the further north the halibut lives, the more healthy fatty acids in its meat.

With a low calorie content (103 kcal per 100 g of fish), halibut is one of the most useful fish for people suffering from diseases of the cardiovascular system. Omega-3 fatty acids reduce arrhythmias, reduce the likelihood of blood clots, increase the resistance of the human body to the development of inflammatory processes and reduce the risk of atherosclerotic plaques on the walls of blood vessels.

In addition, omega-3 fatty acids can help in the treatment of cancer, as well as in their prevention. Doctors are unanimous that these acids are useful for the whole body, but most of all - for the human brain. Omega-3 acids are used in the treatment of macular degeneration and for the prevention of this disease.

The halibut itself is excellent in the treatment of dry keratitis (dry eye syndrome), and gives older people a good chance in the difficult task of preventing Alzheimer's disease, since omega-3 fatty acids nourish brain cells, preventing their death.

A more complete composition of halibut looks like this:

Contraindications to the use of halibut

• in diseases of the gastrointestinal tract
• with hepatitis
• restriction of the use of smoked and salted fish for children, with exacerbation of diseases of the liver and kidneys

Halibut caviar

Halibut caviar is harvested without removing the ovary - this is a thin film in which the eggs are located, after which the caviar is immediately salted, keeping for about 10 days in wooden barrels. Further processing of halibut caviar is even more difficult: the caviar is taken out of the barrels, washed, and again placed in barrels for aging for two weeks.

Halibut caviar belongs to a partial variety due to the yastyk, and in appearance, caviar differs from sturgeon black caviar. Firstly, halibut caviar is larger; secondly, its natural color is beige, but for sale, caviar is tinted, which does not affect its taste. And, thirdly, everything that is in halibut is also found in caviar - vitamins, minerals, omega-3 fatty acids, etc.

Nutritionists advise halibut caviar to patients with digestive problems and nutrition in general as a complete source of many substances valuable to the human body.

Of course, there are contraindications for caviar:

• hypertension
• duodenal disease
• individual intolerance to sea and fish products

Summary

Based on the foregoing, we can draw some conclusions about the halibut as a fish that is very useful for human nutrition, the meat of which contains the necessary omega-3 fatty acids in its natural form. Therefore, even a small amount of halibut in your diet will keep you young and healthy longer.

Halibut is a marine predator from the Kambalov family, living in the waters of the northern seas. It has tasty meat containing omega fatty acids. Halibut meat, in addition to high palatability, is quite nutritious and contains a wide range of other vital substances for the human body, which are absorbed more easily than from other products. Due to its uniqueness and a wide range of useful properties, it is indicated for inclusion in a permanent diet for many diseases. A variety of dishes from this fish allows you to choose the most suitable ones, with a focus on your health indicators. The main thing is to know the measure, since even the most healthy food can be harmful.

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Description

Halibut is a flounder-like marine fish that lives in the northern regions of the Pacific and Atlantic Oceans at great depths. It belongs to the largest members of the family. Endowed with a flattened body, in connection with which it is called the "sea tongue". It is unique in its external description: the belly is located on the left side, both eyes are on the right side. The mouth is huge, based directly under the eyes. The color of the back varies from olive to dark cream, the abdomen is a silvery sheen.

Adult males can reach a length of up to 170–180 cm, females up to 220 cm and weigh about 115 kg. On sale you can observe small representatives, no more than 50 cm long and weighing up to 3 kg. The largest halibut is considered to be a white halibut with a length of about 5 m and a weight of 340–350 kg. But its capture is prohibited, as it is listed in the Red Book.

The meat is white in color, fatty, dense texture, low-boned. Taste qualities are always on top, but vary by type of fish.

There are three main varieties of halibut:

• blond;
• black, or blue;
• arrow-toothed.



Composition and nutritional value

There is quite a lot of fat in fish meat, as it is a marine inhabitant. The further north he lives, the fatter. Its nutritional value is high, the distribution of BJU in 100 grams of the product is as follows: proteins - 18.58 g, fats - 1.35 g, carbohydrates - 76.13 g, cholesterol - 58 mg, ash - 1.58 g. Calorie content is from 103 up to 190 kcal, depending on the species. When frying, the calorie content increases almost four times. This is due to the fact that the fish strongly absorbs fat during cooking. This must be taken into account when compiling a diet, especially when losing weight.

Halibut is the leanest option, with few calories. It should be chosen for various diets.

The composition of halibut is unique, rich in amino acids and omega-3 fatty acids, which are not synthesized by the human body. Despite this, meat is classified as dietary, since the proportion of fat is no more than 5% and a low glycemic index. In addition, it contains:

• glutamic, nicotinic and aspartic acid;
• vitamins: A, E, D, B;
• micro and macro elements: phosphorus, selenium, calcium, potassium, magnesium.

Liver and caviar are especially rich in vitamins and protein. To fully provide the body with vitamin D, it is enough to eat 100 grams of fish per day.

Beneficial features

Halibut meat contains easily digestible protein, so it is easier and faster to digest by the digestive system. The reason is the minimum content of connective tissue, which slows down this process, like in animal meat. As a result, there is no heaviness in the stomach after consumption. Amino acids act similarly, the lack of which in humans causes the development of atherosclerosis, anemia, depression and neurosis, immunodeficiency. Leads to premature aging and a number of other failures in the functioning of internal organs.

The rich chemical composition of halibut generally has a beneficial effect on both children and adults. As for women, the benefits here come from polyunsaturated fatty acids, along with vitamins and minerals that ennoble the appearance. Improves skin, hair and nail structure. Such food helps to maintain normal reproductive functions, and for men it serves as a prostatitis prevention and increases potency.

Along with this, the following useful properties of halibut are noted:

• normalizes brain activity;
• relieves insomnia;
• improves vision and memory;
• cleanses the body of toxins and toxins;
• strengthens the walls of blood vessels;
• promotes the withdrawal of "bad" cholesterol;
• stabilizes blood pressure;
• activates the breakdown of saturated fats;
• has an anti-inflammatory effect;
• has pronounced antioxidant properties;
• has a positive effect on the functioning of the thyroid gland;
• boosts immunity.

Fish meat is shown as a prophylactic against tumors of various origins. With such a large list of beneficial effects, the product is recommended as a therapeutic supplement for a number of diseases, such as:

• arrhythmia;
• thrombophlebitis;
• hypertension;
• phlebeurysm;
• atherosclerosis;
• Alzheimer's disease;
• anemia;
• arthritis, gout, arthrosis;
• eye pathology;
• osteoporosis;
• cirrhosis of the liver;
• instability of the menstrual cycle;
• male infertility;
• insomnia, neurosis.

Pregnant and lactating women should include halibut in their daily diet as a valuable source of vitamins, minerals and fatty acids. But you need to choose only high-quality seafood, so as not to run into mercury-infected fish. Children need this product for full growth and development. Calcium and phosphorus in the composition strengthen tissues and the bone skeleton, and also increase brain activity. Only eat halibut in food should be dosed, excluding salted and smoked fish from the diet.

For older people, fish dishes will help to avoid the death of nerve cells and eye dystrophy. Omega-3 acids fully nourish the brain, prevent blood clots and purify the blood. Thus, they improve the functioning of the cardiovascular system, protecting against strokes and heart attacks.

With regular use of halibut, you can delay old age, maintaining health of the body and clarity of mind for many years. When used for medicinal purposes, the method of preparation should be taken into account. In a fried and smoked state, the fish significantly loses its beneficial composition, and the calorie content increases.



Contraindications and possible harm

Despite the wide range of useful properties, halibut meat has a number of contraindications for use:

• age up to 7 years;
• pregnancy and breastfeeding;
• overweight;
• seafood allergy;
• individual incompatibility with individual components in the composition;
• disturbed hormonal background;
• stones in the kidneys and ureters;
• hepatitis;
• pathology of the gastrointestinal tract;
• increased calcium in the blood.

Since halibut is able to absorb mercury, overeating can cause significant harm to health. According to the recommendations of the Canadian Ministry of Health, it is safe to eat it 4-5 times a month in portions of 170-200 g.

Otherwise, this fish has only health benefits. A high concentration of protein and a small amount of calories make it possible to include it in the weight loss menu. Restrictions apply only to salted and smoked products, with which people with hypertension and heart disease should be careful.

How to choose and store

It is recommended to buy this fish chilled, which makes it easier to visually assess the quality of the product. Due to the remoteness of halibut habitats, the Russian market mainly receives frozen fish. Often, they try to pass off the less useful and cheaper pangasius for halibut fillet. Therefore, the frozen product should be purchased only from trusted suppliers.

If ice is present on the surface, it will be difficult to understand the condition of the fish fillet. In addition, it could be repeatedly frozen, which leads to a loss of useful properties and a deterioration in taste.

To prepare healthy dishes, you should be able to choose the right chilled fish:

• The meat component must be exclusively white in color. Pinkishness indicates a substitution.
• The fillet should not be thicker than 1.5 cm.
• The fat layer is evenly distributed throughout the body. On the sides, the presence of fat accumulations is not allowed.
• The scales are clean, without mucous plaque.
• Eyes are clear and moisturized. Turbidity indicates a long period of storage in inappropriate conditions.

Since halibut fillets are at least four times more expensive than pantgasius, it is worth comparing both price tags first. It would be useful to familiarize yourself with the information on the accompanying label, which the seller is obliged to provide upon request. It usually indicates:

• Name of product;
• the percentage of ice glaze and the fish itself;
• supplier information and contacts;
• freezing method;
• date of manufacture and storage conditions;
• certification data.

Permissible shelf life of frozen fish fillets is 7–8 months at a temperature of -18…19 °C. It is better to defrost naturally in a cool place. Immediately after this, cook without resorting to re-freezing.

Use

Halibut is a tasty and versatile fish in cooking, it is fried, steamed, salted, smoked, stewed, dried. The greatest benefit is endowed with boiled and baked. It goes well with vegetables and herbs, herbs, white wine, soy sauce, nutmeg, capers. Caviar and canned fish products are added to salads and used for sandwiches. When preparing halibut, the first step is to remove the fins, which have an unpleasant odor and can ruin the whole dish.

Despite the usefulness, halibut dishes should not be abused. It is optimal to eat them 2-3 times a week in portions of 200 g.

For adherents of a healthy diet and losing weight people, such an additive in the diet is simply necessary. Thanks to fatty acids and the absence of carbohydrates, it is possible to more effectively lose weight. At the same time, the skin and hair do not suffer at all, on the contrary, they acquire freshness and beauty.

Halibut for white wine




Prepare for cooking:

• 500 g halibut fillet;
• 2 medium carrots;
• 1 zucchini;
• soy sauce;
• a quarter of a lemon;
• rosemary;
• nutmeg, salt and black pepper.

Cooking method:

1. 1. The meat is pre-washed, dried and rubbed with a mixture of spices and salt.
2. 2. Spread on a foil spread on a baking sheet.
3. 3. Put a branch of rosemary on top, sprinkle with lemon juice.
4. 4. Bake in the oven for about 30 minutes at a temperature of 170-180 ° C.
5. 5. Vegetables are cut and passivated in a pan with a small amount of olive oil.
6. 6. They are laid out on a dish, fish is placed in the center. Drizzle moderately with soy sauce.
7. 7. If halibut is very oily, add lemon.

with spinach




For the recipe you will need:

• 4 fish fillets without skin;
• 25–30 g olive oil;
• fresh basil;
• salt, pepper, sunflower oil.

For garnish you need: spinach - 300-320 g, 3-4 cloves of garlic, olive oil.

Sequencing:

1. 1. First of all, make a side dish. Heat the oil in a frying pan, where they put chopped garlic. Roast until golden.
2. 2. Add half of the cooked spinach and simmer for 2-3 minutes. Salt and pepper before turning off.
3. 3. Then they switch to fish. In a separate bowl, combine: chopped basil, olive oil, salt, pepper and crushed garlic.
4. 4. Rub the fillet with the resulting mixture.
5. 5. Fry it in a hot pan, 3 minutes on each side.

Serve with spinach, immediately after removing from the stove. Garnish with fresh herbs and lemon slices.

Fish soup




Ingredients:

• halibut fillet - 300–340 g;
• fish broth - 500 ml;
• potatoes - 400-450 g;
• milk - 500 ml;
• bacon - 2 pieces;
• flour - 90 g;
• one bulb;
• parsley and thyme - half a bunch of each;
• salt, pepper - to taste.

Step by step preparation:

1. 1. Bacon is fried in a cast iron bowl, then laid out on a plate and crumbled into pieces.
2. 2. Place potato cubes, chopped onions in a saucepan and simmer for about 2-3 minutes. While constantly stirring.
3. 3. Pour flour, mix thoroughly and cook in the same mode for another three minutes.
4. 4. Pour in the broth and wait for it to boil under a closed lid. Add milk.
5. 5. Then put: fish pieces, herbs, salt and pepper. Cook for about 5 minutes and turn off.

Let a little ear infuse, and you can serve it on the table along with bacon.

With cheese




This option will require the following set of products:

• 0.5 kg halibut, or 6 pieces;
• 6 egg yolks and 8 whites;
• 130 g of hard cheese;
• 50–55 g butter;
• pepper, salt to taste.

How to cook:

1. 1. The fish is cut into thin slices, rolled into tubes and fixed with a thread. The rolls are fried on all sides, then salted and peppered.
2. 2. Spread them tightly in a mold.
3. 3. Now we need to make a fill. Cheese is rubbed, mixed with yolks and whipped proteins.
4. 4. The resulting mass is distributed over the fish.
5. 5. Put in preheated to 220 ° C, bake until golden brown.

The finished dish is topped with chopped herbs.

And some secrets...

The story of one of our readers, Inga Eremina:

My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to lose weight completely? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...