Fresh salsa and crispy potatoes make this halibut dish extra flavorful.

RODALE NEWS, EMMAUS, PA—Firm-fleshed, mild halibut is a great fish to add to your cooking repertoire—and recipes for halibut are more varied and flavorful than you might think. A six-ounce fillet of halibut contains a whopping 46 grams of protein and is an excellent source of magnesium, niacin, phosphorus, and selenium, as well as a good source of potassium and vitamins B6 and B12. And if you’re looking for heart-healthy omega-3 fatty acids, you don’t have to stick to salmon. Five ounces of halibut provides your entire day’s requirements for EPA and DHA—fatty acids that can boost "good" HDL cholesterol and benefit your brain’s cognitive functioning.

If you’re wondering which halibut to buy, choose the Pacific variety, which is still abundant in the wild; Atlantic halibut has been overfished. Pacific halibut is caught in a sustainable, environmentally friendly way, using bottom longlines that cause little damage to the habitat and don’t have high levels of accidental bycatch. The Pacific halibut fisheries of Alaska, Washington, and Oregon have been certified as sustainable to the standard of the Marine Stewardship Council (MSC), and the Alaskan and Canadian halibut population is managed by The International Pacific Halibut Commission (IPHC). The IPHC’s yearly population assessments are used to set annual catch limits for licensed fishing boats. This system has resulted in longer fishing seasons while maintaining a healthy, abundant population. As a result, the Monterey Bay Aquarium has given Pacific halibut its "Best Choice" designation.

Try pan-searing halibut fillets—it’s an easy, foolproof way to prepare fish. Start by preheating the oven to 400?F. Pat fresh halibut fillets dry with paper towels, and season them with salt and pepper. Heat a small amount of olive oil or canola oil in a large cast-iron or nonstick skillet over medium-high heat. When the oil’s hot, add the fillets, skin side down. Cook for four minutes. Then flip the fish over and place the pan in the oven to finish cooking (six to eight minutes). The fish is done when the fillet flakes to the touch.