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Halibut
Halibut is a lean and mild white fish, low fat and low in calories, and a good source of omega 3s, calcium, protein, iron, zinc, thiamin, riboflavin, folic acid and Vitamin A. So packed full of nutrition, one serving provides almost 40% the Recommended Daily Allowance for magnesium, Vitamin B-6, and phosphorus, 70% of niacin, almost 100% of Vitamin B-12, and 135% of powerful antioxidant selenium.
Halibut has been on the avoid list for pregnant and nursing women, however, more recent lists indicate that this fish is lower in mercury. Vital Choice Halibut is virtually mercury-free.
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Halibut is very nutritious and considered one of the World's Healthiest Foods
Methyl Mercury and Heavy Metal Contaminant Levels in Alaskan Halibut
The latest studies continue to show that Bay area Halibut should not be eaten by pregnant or nursing women. San Francisco Bay Area Halibut has shown high levels of PBDEs, a toxic fire retardant that is unfortunately found on many products like clothing and furniture.
Fish and Seafood: Charting a Course for the Safest Choices, CHEC
Fish Pregnant Women CAN Eat indicates that Wild Alaskan Halibut may be eaten, and in greater frequency than once a month.
The Environmental Working Group on Halibut
For comparison sake we also submitted a sample taken from a larger halibut, which came back at .5 ppm, validating the notion that the higher mercury levels can be avoided by selecting the smallest of the longer-lived fish.
As with all fish, don't overcook. The rule for cooking fish is 10 minutes per inch (thickness of the fish). Halibut is particularly sensitive to drying out because it has little fat. It's done when opaque, probably before you think it's done.
Since Halibut is so mild, you can really do any flavorings you want to it. Marinate it in fresh ginger, soy sauce and sesame oil and then steam it; sauté it with spinach and tomatoes; or poach it in wine and fresh herbs; grill it with lemon and seasoning; bake it with corn, cheese and red peppers; add it to a soup, stew, stir fry, pasta, or chowder.
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