Weight loss programs benefit from substituting fish for red meat. Fish is low in calories and has many health benefits. Also, eating less saturated fat from red meat will help with a healthier body.

Weight loss programs work better if high quality protein is eaten and nutritionally dense healthy foods are eaten. That will keep you satiated and give you more energy.

Health Benefits of Halibut

Halibut is an excellent source of vitamins and minerals:

  • Selenium: Selenium is a trace mineral with many health benefits that your body needs in small amounts. A cooked half-filet of halibut, which is the recommended serving size, provides over 100% of your daily dietary needs. Selenium is a powerful antioxidant that helps your body repair damaged cells and can decrease inflammation. It also plays an important role in thyroid health.
  • Niacin: Niacin plays a positive role in heart health and even helps prevent heart disease. It can also protect your skin from sun damage. A half-filet of halibut provides 57% of your dietary needs.
  • Phosphorus: Phosphorus helps build bones, regulates metabolism, maintain a regular heartbeat and more. A serving of halibut provides 45% of your dietary needs.
  • Magnesium: Magnesium is required for more than 600 reactions in your body, including protein formation, muscle movements and energy creation. A serving of halibut provides 42% of your dietary needs.
  • Vitamin B12: Vitamin B12 plays an essential role in red blood cell formation and proper nervous system function. A half-filet of halibut provides 36% of your dietary needs.
  • Vitamin B6: Also known as pyridoxine, vitamin B6 is involved in over 100 reactions in your body. It’s beneficial to the central nervous system and may boost brain function. Halibut provides 32% of your dietary needs.

Halibut is a Good Source of Protein

One serving of cooked halibut packs 42 grams of high-quality protein and thus can help meet your dietary protein needs. The Dietary Reference Intake (DRI) for protein is 0.36 grams per pound or 0.8 gram per kilogram of body weight. This is sufficient to meet the needs for 97–98% of healthy, sedentary people.

Getting enough protein is important for various reasons. It can help build and repair muscle, suppress appetite, as well as aid weight loss.

Fish and other animal proteins are considered high-quality, complete proteins. This means they provide all of the essential amino acids that your body cannot make on its own.

Disease Preventing Benefits

  • May Be Good for Your Heart

Heart disease is the leading cause of death in men and women worldwide. Halibut contains a variety of nutrients that are good for your heart, such as omega-3 fatty acids, niacin, selenium and magnesium. Omega-3 fatty acids also have numerous heart health benefits.

  • Helps Fight Inflammation

While inflammation can sometimes be helpful for your body, chronic low-grade inflammation can harm your health. Halibut’s selenium, niacin and omega-3 contents can help reduce the negative effects of chronic inflammation. Omega-3 fatty acids and niacin also play a role in reducing inflammation.

Healthy Recipe for Weight Loss Programs

Weight loss programs should include fish, since it’s low in calories and high in filling protein.

Almond Lemon Crusted Fish with Spinach

Coating fish with nuts and baking it is an easy, foolproof way to cook it elegantly. And it is especially nice with a mild white fish like cod or halibut. The spinach turns a little yellowy because it’s cooked with the acidic lemon juice, but what you lose in green color is more than made up for in great flavor.

INGREDIENTS (makes 4 servings)

  • Zest and juice of 1 lemon, divided
  • 1/2 cup sliced almonds, coarsely chopped
  • 1 tablespoon finely chopped fresh dill, or 1 teaspoon dried
  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon kosher salt, divided
  • Freshly ground pepper, to taste
  • 1 1/4 pounds cod or halibut, cut into 4 portions
  • 4 teaspoons Dijon mustard
  • 2 cloves garlic, slivered
  • 1 pound baby spinach
  • Lemon wedges, for garnish


  1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
  2. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl.
  3. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
  4. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
  5. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat.
  6. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper.
  7. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm.
  8. Serve the fish with the spinach and lemon wedges, if desired.


Calories         249

Fat                  13 g

Carbs             8 g

Fiber               4 g

Protein           28 g

Click here for full recipe for weight loss programs.