Fish
Fillet
Halibut fillet is the boneless side cut from the frame—everyday pan, grill and bake portion. Thickness tapers toward the tail. Pin-bone, pat dry, cook just opaque. Skin on or off is preference. Save frames for stock. Pairs with lemon, butter, herbs, oil, gentle spice. Rest after high heat so juices redistribute before carving or plating.
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 4.38 g
- Saturated Fat 1.03 g
- Trans Fat 0 g
- Monounsaturated Fat 2.01 g
- Polyunsaturated Fat 1.93 g
- Cholesterol 52.7 mg
- Sodium 79.8 mg
- Salt 0.2 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 20.2 g
- Water 69.4 g
- Energy 137 kcal
- Water 69.4 g
- Protein 20.2 g
- Fat 4.38 g
- Saturated Fat 1.03 g
- Monounsaturated Fat 2.01 g
- Polyunsaturated Fat 1.93 g
- Omega-3 0.77 g
- Vitamins 37.9 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 3.52 mg
- Vitamin B5 — Pantothenic Acid 0.61 mg
- Vitamin B6 0.34 mg
- Vitamin B7 — Biotin 2.6 µg
- Vitamin B9 — Folate 10.1 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.2 µg
- Vitamin E 0.49 mg
- Vitamin K 0.6 µg
- Minerals 415 mg
- Major Minerals 414 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.2 g
- Cholesterol 52.7 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.13 · vitamin-b3-niacin: 3.52 · vitamin-b5-pantothenic-acid: 0.61 · vitamin-b6: 0.34 · vitamin-b7-biotin: 2.6 · vitamin-b9-folate: 10.1 · vitamin-d: 1.2 · vitamin-e: 0.49 · vitamin-k: 0.6 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Fillet and portion packs of halibut became standard supermarket seafood, including named fillet portions.
Fillet and portion packs of halibut became standard supermarket seafood, including named fillet portions.
Ice, rail and trawler fleets moved halibut inland as everyday protein, including named fillet portions.