Halibut is a firm white fish which has a mild flavor and low oil content. It is excellent on the grill, baked or sauteed. Due to the low oil content it has a mild flavor and when at it's freshest, virtually no odor.
It is not uncommon for this flat fish to reach up to 400lbs, making it a popular game fish. Aside from it’s size; halibut tastes great and is rich in significant amounts of important nutrients including selenium, magnesium, phosphorus and potassium; the B vitamins B12, Niacin, and B6; and beneficial omega-3 essential fatty acids.
1. A good rule of thumb for baking any large fish is to give it 10 minutes per inch width of fillet in a hot oven. At least 400 degrees F.
2. To infuse with flavor inside and out try steaming the halibut in parchment paper filled with herbs and white wine in the oven. Preheat oven to 375 degrees and place halibut in a packet of parchement paper filled with your favorite herbs and wine. Bake for 20 minutes at 325F and viola!
3. If pan searing, sear with the skin on, you will develop more flavor and reap all the nutritional benefits from the skin. Keep in mind when searing anything don't force the flip, it will release with ease when ready to flip.
4. Also when searing begin with the skin side up! This way once side two has finished cooking you can slide a thin metal spatula between the flesh and the skin easily removing it.
5. Heat oil to 360º. Whisk together the flour, 1 teaspoon salt, and 1/2 teaspoon pepper in a pie plate. Dredge halibut in flour, shake off excess then dip in the eggs, and then coat evenly with Panko.
6. Fry in batches until golden brown on both sides. Remove with a slotted spoon to a plate lined with paper towels.