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Recipe Series


Fish called sole, flounder, turbot, and halibut all belong to the same unique family of flatfish. These fish all have oval shaped bodies, dark on top, light on the bottom, and odd-looking eyes on the same (top) side of their heads. They are bottom dwellers, propelling themselves with a wave-like motion along the sea’s sandy bottom. With the exception of halibut, most are small, from 1 to 20 pounds. Halibut, however, can be as large as 300 pounds, most being harvested in the 80 to 100 pound range.


True halibut are very large flat fish found on both coasts of the United States. Pacific halibut are found from the northern coast of California to the Bering Sea. The Atlantic halibut is found in Canada, Iceland, and Norway, and is less abundant than the Pacific variety. Both have a firm white flesh with a superb taste and a mild flavor. Versatile, it can be baked with heavy spices or simply broiled with lemon and butter.


East, West Coasts.


Skin on fillets, steaks.


Very mild, sweet.


Tender, large flakes.


5.2 g fat per 8 oz of meat

.8 g saturated fat

248 calories

47 g protein

74 mg cholesterol

122 mg sodium


Broil, bake, pan sauté.



Baked Halibut with Green Olive Tapenade

Cook Time 15 minutes
Servings 4


  • 3 tbsp olive oil
  • medium onion sliced
  • 5 oz pitted green olives
  • 1/2 cup toasted whole almonds
  • 1 clove garlic
  • 1/8 - 1/4 tsp Tabasco
  • 2 tbsp fresh lemon juice
  • 2 tsp lemon zest
  • 4 halibut fillets 6-8 oz. each


  • In a pan, add one tablespoon of olive oil, and sauté onion until tender.
  • Rinse olives and drain.
  • Combine with remaining ingredients in a food processor, and coarsely chop.
  • Spread 2-3 tablespoons of sauce on each halibut fillet and bake for 10-14 minutes until the fish tests are done with a fork.

Warm Halibut Summer Salad

Servings 4


  • 1 lb halibut fillet cut into 1 inch cubes
  • 1 tbsp olive oil
  • 4 cups torn Romaine lettuce
  • 1 can cannellini beans rinsed and drained
  • 2 oranges peeled and cleaned in segments


  • 1/4 cup olive oil
  • 3 tbsp lemon juice
  • 2 tbsp honey
  • 1 tbsp orange zest
  • 1/2 tsp freshly grated ginger
  • salt and pepper, to taste


  • Whisk dressing ingredients together.
  • Toss halibut cubes with 2 tbsp dressing.
  • Sauté cubes in one tbls olive oil until cooked through.
  • Toss oranges and beans with the remaining dressing and arrange on lettuce on four plates.
  • Top with warm halibut cubes and fresh croutons.