Cold smoked halibut: calorie content, benefits, storage rules

Description

The name “halibut” combines 5 northern species of fish close to flounder. They have the same flattened shape, and seem to be deformed:

They differ from their relatives in their more elongated body and less asymmetry of the skull.

These fish lead a bottom-dwelling lifestyle and feed mainly on shellfish and fish. To reproduce, they need cold water, only +2…+10 °C. Females lay a huge number of eggs - up to 3.5 million. They develop in the water column, and after turning into fry they sink lower and lower. The fry look like ordinary fish; asymmetry begins to appear as an adaptation to bottom life. These fish grow quickly, and the larger they become, the greater the depth and salinity of the water they prefer.

Halibuts live in four seas - the Barents, Bering, Japanese and Okhotsk. The average weight of individuals that come to the table is from 2 to 5 kg, but true giants are also found among halibuts. The side on which both eyes are located is dark in color, ranging from olive to blue-black. The other side of the fish, facing the bottom, is always light.

Calorie content of halibut in the oven

Halibut fish baked in the oven boasts both excellent taste and benefits for the body. The calorie content of baked halibut is closer to 150 units/100 g. This energy value of baked halibut is relevant for a mono-dish, in the preparation of which no other ingredients were used, with the exception of salt and spices. Halibut baked with vegetables will contain fewer calories - about 80 per 100 grams. Baked fish with potatoes contains 120 kcal per 100 g.

Halibut in the oven with potatoes:

• Peel 500 grams of potatoes and cut into small slices
• Mix together a little olive oil, salt, pepper and chopped garlic, brush the resulting mixture onto the potatoes.
• Microwave at maximum temperature for 5 minutes. Then mix and microwave again for 5 minutes.
• Wash halibut fillet and cut into portions
• Rub the fish with pepper and salt
• Line a baking dish with parchment and place potato pieces and fish on top.
• You can put a slice of butter and herbs on top
• If desired, garnish halibut with thin lemon slices
• Bake in the oven at 200 degrees for 20 minutes

Chemical composition and calorie content

The calorie content of fresh halibut is 91 kcal. 100 g contains 18.56 g of protein (this is 25% of the daily requirement for an adult) and 1.33 g of fat, in which cholesterol takes up only 0.05 g. Halibut protein is rich in essential amino acids leucine, isoleucine and valine, their content is 36.8, 48 and 43% of the daily intake.

Although, like other fish, halibut is high in phosphorus (236 mg or 33.7% of the daily value), its main mineral is selenium. It contains 45.6 mcg, which is 83% of the norm. This mineral is necessary for the functioning of the bone marrow, which produces white and red blood cells, and therefore for the proper functioning of the immune system. Without selenium, the production of male reproductive cells is impossible. It is an essential component of many enzymes and hormones. Without selenium, the functioning of the body is simply impossible, and many factors lead to its deficiency, including frequent use of paracetamol.

Of the vitamins, group B is the leader in content (B3, B6 and B12 in amounts of 40.7, 42.2 and 49% of the intake, respectively). All these substances are necessary for the normal functioning of the nervous system, and cyanocobalamin (B12) is involved in hematopoiesis. Halibut also contains a lot of vitamin D (31.3%), which is responsible for the absorption of calcium and phosphorus.

Calorie content of halibut per 100 grams

This is one of the most delicious predatory fish, affordable for different segments of the population. The meat is tender, moderately fatty, with a slight sourness, not bony. This fish reaches Russian shelves in fresh or frozen form. Fresh halibut calorie content per 100 grams ranges from 100 to 150 units. This is a fairly low indicator, so halibut is excellent for the diet table. Of course, you can’t just eat fish fresh, so it’s better to consider the nutritional value of a dish prepared in a certain way. For those who are on a diet, the best option is boiled or steamed halibut. But it is better not to eat fried fish in this case, because during the frying process, the fillet absorbs oil, which is why the calorie content of the halibut increases 4 times.

To prepare a tasty and healthy dish, the most important thing is to choose a high-quality main product. To choose the right halibut, pay attention to the color of the scales and eyes. They should be translucent and shiny. Avoid fish carcasses with mucus on the fins. When choosing a fish, press it with your finger. If the surface of the carcass quickly levels out, it means it is fresh.

• Proteins – 19 g
• Fats - 3 g
• Carbohydrates - 0 g

Smoked KBJU

Hot smoked halibut contains 126.8 kcal, the BJU ratio is 23.2 g of protein and 3.8 g of fat. Cold smoking significantly increases the nutritional value of the product: the kilocalories double (247.4), the volume of fat rises to 20.2 g, and the protein becomes less, 16.4 g. This happens because before cold smoking the fish is salted, yes and within 3-6 days of the smoke treatment itself, a large amount of water evaporates. And during hot smoking, the fat and part of the protein are rendered out.

Smoked fish has an age limit for consumption - no earlier than 7 years. This is due to substances that penetrate into food along with smoke; an adult can handle them, but they are harmful to small children.

Calories in fried halibut

There are two ways to fry halibut fillets: in a pan or on the grill. The second cooking option is more healthy, but not everyone has the opportunity to grill halibut at home. Therefore, one of the most common dishes is fried halibut, the calorie content of which exceeds 200 units/100 g. The calorie content of grilled halibut is approximately the same - a little more than 200 kcal per 100 grams, but the dish prepared in this way will be much healthier than the carcass fried in oil. In both cases, you need to salt the dish at the end of cooking. You can serve fried halibut with fresh vegetables, and it is better to eat it for second breakfast or lunch.

Benefits and harms

The benefits of halibut stem from its chemical composition. Easily digestible protein, fish oil, with which you can fight the early stages of atherosclerosis, amino acids, without which the human body cannot exist, as well as substances necessary for the renewal of cells that are extremely important for the body - this is not a complete list of the advantages of this fish. In dietary options, it is better to eat boiled (in water or steamed) halibut; in extreme cases, it can be stewed (it is important to remember that all flounder fish do not like excess heat when cooking).

Fish can only harm people who are allergic to this product. The danger of halibut for pregnant and lactating women is exaggerated, unless we are talking about products caught in an unknown place and by whom. There is a rule: the larger the fish, the more mercury it may (or may not) contain. Halibuts are found in ecologically clean areas and the likelihood of their infection is minimal, and a fish weighing 3-5 kg ​​simply does not have time to accumulate so much poison that it would be dangerous for humans.

Calorie content of halibut

Halibut fish belongs to the flounder family and lives in the Arctic Ocean in the northern parts of the Atlantic Ocean, at a depth of up to 2 km. Depending on the subspecies, it can have a size from 3 to 337 kg, and the length varies from 0.5 to 5 meters. The fish's eyes are located on the right side. One of the species, Atlantic halibut, is listed in the International Red Book. Despite its impressive size, halibut has a low calorie content and is suitable for a balanced diet. However, the nutritional and energy value of halibut depends on the method of preparing the dish. In this article we will talk about the calorie content of this fish, prepared in different ways: steamed, fried, smoked, salted, etc.

How to cook

Halibut is prepared in different ways. It is salted, smoked, canned, baked, fried, stewed, boiled, and grilled. Halibut roe is salted and used as a separate appetizer.

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

Halibut is self-sufficient on its own, so it does not require special spices, marinades or sauces. It goes best with:

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

From the fillet of this fish you can prepare a delicious restaurant-quality dish - halibut in white wine. To prepare it you need to take: 0.5 kg of fillet, 2 small carrots, 1 zucchini, soy sauce, juice of 1/4 lemon, a sprig of rosemary, nutmeg, salt and pepper to taste. Wash the fillet, dry it, rub it with a mixture of salt, pepper and ground nutmeg, place it on foil, place a sprig of rosemary on top of the fillet and bake at 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 onto a paper towel to remove excess fat. Place the vegetables on the edge of the dish, sprinkle with a mixture of aromatic olive oil and soy sauce. Place the baked fish in the center of the dish. If the fish is very oily, you can serve the dish with lemon slices.

Recipes

There are quite a few different recipes for cold smoked halibut. Each of them is tasty and aromatic in its own way. You can choose the recipe that suits your taste the most.

With sugar, lemon juice and liquid smoke

This recipe is sure to please all gourmets. To prepare the marinade you need to use lemon juice, spices and sugar. Preparing cold smoked halibut using this recipe is incredibly easy.

First you need to purchase fresh or frozen raw materials. If you buy frozen halibut, you must first defrost it. You should not use a microwave or hot water for this. It is better to smoke carcasses whole. Next, the marinade for smoking is prepared.

For one kilogram of fish you need to take five grams of sugar and 20 grams of salt. The slaves are thoroughly rubbed with this mixture. Then everything is sprinkled with lemon juice, placed in a container and covered with cling film. The fish should be marinated in the refrigerator for three days. From time to time it needs to be turned over so that it is evenly saturated with salt.

Next, a decoction of onion peels is cooked. Take a large handful of husks per half liter of water and boil for five minutes. The pickled halibut is thoroughly washed under running water, dried and left in a cool broth for an hour. The fish also needs to be turned over at least a couple of times during this entire time. Next, the carcasses are removed from the marinade, dried a little and brushed with liquid smoke. The halibut definitely needs to be dried a little. To do this, the fish are hung by their tails in the fresh air for a day.

After this, the fish is ready to eat. You can store home-made smoked meat in the refrigerator for no more than five days.

Traditional

It is necessary to select a sufficiently fatty halibut carcass, the weight of which will be about three kilograms.
The fish is cut into portions, salted, and a small amount of ground black pepper is added. To ensure that the pieces are well salted, they should be left in the refrigerator for at least 12 hours. Next, the fish is washed under running water and soaked for half an hour. The halibut dries a little and then you can start smoking it. Future smoked meats are laid out in a smokehouse for cold smoking on grates so that there is a small distance between them. You need to smoke fish for at least 22 hours. It is worth noting that after four hours from the start of smoking, the pieces must be removed from the smokehouse and slightly blotted with a cloth that is soaked in vodka or white wine. Then the fish meat is sent back to the smoking cabinet and sprinkled with a mixture of black and white ground pepper.

The smoke temperature for smoking should not exceed 30 degrees. The lower the smoke temperature, the longer it takes to cook smoked meats. To make it more convenient to control the process, you can use a special thermometer.

Fish storage

In general, there are several options for storing cold smoked halibut. The most optimal are:

1. Storage in a refrigerator. In a regular refrigerator, halibut can last up to ten days. After this time, it is undesirable to eat fish.
2. Store in the freezer at a temperature of 0 to -5 degrees. Cold smoked halibut will last up to two months in this case.

If it is not possible to place the fish in the refrigerator, then it is recommended to wrap the smoked halibut in a damp cloth well soaked in saline solution and put it in a dark place without drafts. You can also put the halibut in the basement. To do this, you need to place it in a wooden or cardboard box, cover the top with gauze soaked in saline solution, or nettle leaves. Proper storage of fish will ensure that the product does not lose its usefulness and will protect it from the appearance of parasites.

Useful and healing properties

This lean, snow-white-fleshed, low-bone fish is a very good source of high-quality protein. Protein is found in every cell of the body and is used for the growth and healing of every tissue. Protein consists of antibodies, hormones, enzymes and hemoglobin, so it needs to be replenished in a timely manner, and halibut is ideal for this.

The benefits of eating halibut are:

• the level of homocysteine, a substance that leads to damage to artery walls, decreases;
• improves blood flow, oxygen and nutrients;
• provides significant protection against renal cell carcinoma (kidney cancer);
• protects against early and late age-related macular degeneration;
• promotes the elimination of toxins and cleanses the body of potentially harmful compounds such as pesticides, drugs and heavy metals.

Halibut is low in fat but a rich source of essential Omega-3s. These polyunsaturated fats prevent inflammation, relieving chronic diseases such as arthritis or heart and vascular disease.

Omega-3 acids lower triglycerides and cholesterol, slow the buildup of plaque in blood vessels, lower blood pressure and reduce the risk of heart attack.

Useful properties of halibut caviar

If you need to improve the quality of your diet, it is recommended to consume halibut caviar. This type of caviar is not as expensive as salmon or sturgeon, but it does not have much less beneficial properties.

Halibut caviar, first of all, is extremely beneficial for the heart and blood vessels . This product helps to cope with problems such as high blood pressure, relieves blood vessels from cholesterol, and helps prevent angina pectoris and tachycardia.

Halibut caviar is incredibly useful for those losing weight and people recovering the body after long-term illnesses or operations. Possessing an impressive composition of beneficial substances, including collagen, caviar promotes rapid healing of connective tissues and skin.

Caviar is useful for those losing weight because it contains protein and all the necessary nutrients that should be supplied to the body when the diet is limited.

Halibut caviar is considered incredibly healthy for women . Its use has a beneficial effect on the reproductive system, as well as healthy hair and nail growth.