This saucy teriyaki halibut is savory and bright, with flavors of citrus, soy, and ginger. Simply baked on a sheet pan, this flavorful dish is ready in no time.
Why You Will Love This Recipe
Why make teriyaki chicken when you can instead make teriyaki halibut? Halibut is a white fish that is meaty, juicy and mild flavored, just like chicken, but is a far more nutritious food.
Furthermore, this recipe employs a homemade teriyaki glaze that entirely envelops the baked halibut fillet in a beautiful, caramel-colored sauce. The sauce is citrusy (from orange juice) and salty, from the combination of soy sauce and ginger. My kids absolutely LOVE this recipe and ask for me to make it again, and again! Serve this flaky white fish with a green vegetable like broccolini or asparagus plus some fluffy jasmine rice, and you’ll have a nutritious dinner cooked for the family in a matter of minutes! Pro tip: if you toss some chopped vegetables onto the same baking sheet, then you’ll have a one pan dinner!
Teriyaki halibut is a super easy, healthy dinner for pregnancy. Now let’s take a closer look at the nutritional highlights of the main ingredient used in this recipe.
Halibut is low in sodium and fat. This fish is a fabulous source of protein, omega-3 fatty acids, vitamin B12, and minerals such as niacin and selenium. Protein is a key nutrient for every pregnant woman. The nutrient protein is a building block of pregnancy and promotes the growth of fetal tissues, and baby’s brain development. Finally, protein also supports the increasing supply of red blood cells. The omega-3 fatty acids in halibut are of incredible benefit to a growing baby. Omega 3s are healthy fats that support proper development of both baby’s brain and visual function. Adequate consumption of omega 3s also lower the risk of both preterm birth and low birth weight in baby.
Importantly, vitamin B12, when combined with folate, supports DNA synthesis and red blood cell generation. Vitamin B12 is necessary for baby's neural tube formation and thus development of brain and spine. Some studies have shown that mineral niacin, also known as vitamin B3, helps to prevent miscarriages and certain types of birth defects. Mineral selenium has been shown to play an important role in human conception and pregnancy.
The FDA recommends that pregnant women enjoy one serving of halibut weekly The key is moderation. Why moderation? Pregnant woman must be aware of which fish are safe for eating during pregnancy, and in what quantities. This is because certain species of fish contain more mercury.
How does a fish come to have mercury in it? Well, mercury accumulates as you move up the food chain. First, miniscule plankton consume the elemental mercury inherent in the water and sediment. Then, small fish eat this plankton and accumulate mercury over time. Then, larger fish eat the small fish and build up mercury over time. The older and larger the fish, the more mercury the fish can potentially have in its body. Large predatory fish such as ahi tuna and swordfish tend to contain some of the highest levels of mercury and should be avoided during pregnancy.
Instructions for Teriyaki Halibut (Sheet Pan)
First, Prepare the Teriyaki Glaze
Into a small pot, pour the water, soy sauce, fresh ginger slices and orange juice. Bring the mixture to a boil and then turn off the heat. Next, stir in the honey and garlic powder (or minced garlic).
In a separate small bowl, combine 2 tablespoons water and 2 tablespoons of flour to make a slurry. I like to use these clear glass prep bowls.
Next, add the slurry to the pot and then whisk until the teriyaki sauce has thickened.
Preheat oven to 400 degrees Fahrenheit (204 degrees Celsius).
Then, Coat the Halibut Fillets
Dredge the halibut fillets lightly in flour and then dip each coated fillet into the teriyaki sauce.
Drizzle the olive oil on the aluminum foil-lined baking sheet. Then, lay each fillet onto the baking sheet. I love these baking sheets for everything!
Bake the Fillets
Bake the fillets in the oven for 10 minutes at 400 degrees F (200 degrees C). The fish should be fully cooked and measure an internal temperature of 135 degrees Fahrenheit (57 degrees Celsius) using a meat thermometer. This is a really great meat thermometer.
Finally, plate the fish with lemon wedges, sprinkled green onions, and ground black pepper.
Serving Suggestions and Tips for Teriyaki Halibut
Teriyaki halibut is so delicious on its own, but is especially good pregnancy eating served alongside:
- Roasted potatoes
- Simple steamed bulgur
- Steamed broccolini or other green vegetables
- Grilled lemon asparagus
Some other good side dishes for this white fish include:
Frequently Asked Questions (FAQ)
What does halibut taste like? Baked halibut tastes mild and slightly sweet, and the texture is moist and flaky.
How long can I store teriyaki halibut in the fridge? Leftovers can be stored in the fridge and then eaten the next day, cold or hot.
Can I use frozen halibut fillets? This recipe is best with fresh halibut fish. Frozen fish can tend to dry out when stored in the freezer for longer periods of time. If you do decide to use frozen fish, then make sure it has been fully and safely defrosted in the refrigerator.
You'll Also Love These Delicious Fish Recipes
Teriyaki Halibut (Sheet Pan)Author:
- 4 halibut fillets
- 1/2 cup flour (for dredging)
- 2 tbsp extra virgin olive oil
- 1 lemon
- 1/2 cup water plus 2 tablespoons
- 1/2 cup soy sauce
- 1/2 cup orange juice
- 3 tbsp honey
- 1 tbsp fresh ginger
- 1 tbsp garlic powder
- 2 tbsp flour
- Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
- In a small pot, combine 1/2 cup water, soy sauce, ginger, and orange juice.
- Next, stir in the honey and garlic powder (or minced garlic).
- In a separate small bowl, combine 2 tablespoons water and 2 tablespoons of flour to make a slurry.
- Add the slurry to the pot and then stir until the teriyaki sauce has thickened.
- Dredge the halibut fillets in flour and then dip each coated fillet into the teriyaki sauce.
- Drizzle the olive oil on the aluminum foil-lined baking sheet.
- Lay each fillet onto the baking sheet.
- Bake in the oven for 10 minutes at 400 degrees F (200 degrees C). The fish should be fully cooked and measure an internal temperature of 135 degrees Fahrenheit (57 degrees Celsius) using a meat thermometer.
- Plate the fish with lemon wedges, sprinkled green onions, and ground black pepper.