Halibut Cheeks: Answers to the 9 Top Questions
Introduction
Halibut cheeks are tasty, filled with nutrients and are good for you. This article will cover nine common questions about this relatively little-known seafood.
I’ll also give you several tasty easy recipes and tell you where you can buy fresh halibut cheeks online which are flown in daily.
Disclosure
Some of the links in this article may be affiliate links, which can provide compensation to me at no cost to you if you decide to purchase.
What are halibut cheeks?
Halibut cheeks are the cheek muscle of the halibut. They are large medallions of tender, white fish that have a texture similar to scallops. They are an excellent source of heart-healthy omega-3 fatty acids and are loaded with magnesium which helps in the production of energy along with aiding in the formation of strong bones and teeth.
Halibut is a popular type of whitefish that is found in salt water. A large halibut can grow up to 8 feet long and weigh over 400 pounds. The flesh is white, delicate and slightly sweet with a firm texture. Halibut is low in mercury so it’s a safe choice for pregnant women or those who are nursing. It’s also a good choice for people who want to eat healthy because it is high in protein and omega-3 fatty acids.

Pacific halibut are found in coastal waters from Santa Barbara, California, to Nome, Alaska. They are most common in the central Gulf of Alaska, particularly near Kodiak Island.
Atlantic halibut are found from Labrador and Greenland to Iceland, and from the Barents Sea south to the Bay of Biscay and Virginia. In U.S. waters, halibut is most common in the Gulf of Maine.
The Pacific halibut is a highly desirable table fare and supports large commercial fisheries throughout its range. Though it has been targeted commercially for more than 100 years, the species is generally thought to be well managed, and scientists do not currently believe it to be a conservation concern.

Halibut cheeks are most commonly caught by trawl or longline fishing. Trawling is a type of fishing that uses a large net to scoop up fish from the ocean floor. Longlining is a method where baited hooks are attached to a long line and slowly pulled through the water.
The halibut season runs annually, from mid-March until mid-November. During the season, wild-caught halibut can be purchased whole, or in steaks, fillets and cheeks (the most tender, flavorful part of the fish).
Frozen halibut is available year-round.
The wild Pacific halibut population was in decline from 1997 to 2013. However, the population has increased over the last seven years. More so, it became clear that Pacific halibut is not overfished and that the regulations put forth by the International Pacific Halibut Commission ensure the recommended fishing levels are followed.
Unlike Pacific halibut, U.S. wild-caught Atlantic halibut is fished at lower levels. Despite its rating as a smart seafood choice, the populations are below target levels. Its designation is a result of sustainable management rebuilding plans. These plans limit the amount of harvesting done for Atlantic halibut by U.S. fishermen due to prior stock getting overfished.
Fishermen who are fishing for halibut are required to follow certain rules and regulations. They must have a valid license, and the halibut they catch must be legal size. In some areas, there is a limit on the number of halibut that can be caught per day.
What do halibut cheeks taste like?
Halibut cheeks have a buttery sweet flavor and are good for you. Fish cheeks, whether they’re from halibut, grouper, cod, or snapper have a texture similar to that of a chicken breast. Sautéing in olive oil brings out a slightly sweet flavor and they are so tender they easily pull apart.
How do I prepare halibut cheeks for cooking?
The preparation for halibut cheeks is just like how you would cook scallops. Simply lay the cheeks out and dry them individually with a paper towel. Then you season them however you like.
Why are halibut cheeks dry? It’s because of its ultra-low fat content. Halibut is difficult to cook without drying out. Compared to other fish like anchovies, salmon, tuna, swordfish and mackerel, halibut is much less oily thus making it very easy to dry out if overcooked.
When you’re trying to get that ideal doneness with halibut, try poaching it in liquid. Steaming your fillets in a pocket of parchment paper and utilizing the proper kitchen equipment may also help your halibut retain moisture and buffer its heat from the hot surface of the stove.
Baking halibut with a lot of olive oil, butter, or even in a sauce will keep it from drying out.
Serve the halibut cheeks with your favorite sauce or side dish and enjoy!

What are the health benefits of halibut cheeks?
According to the USDA, nearly nine out of every ten Americans are not eating the recommended amount of seafood. Nearly ninety percent of Americans are failing to cash in on the proven health benefits of seafood like reduced risk of heart attack and improved mental health. To put this into perspective, it is recommended that we consume eight ounces of seafood, or two servings of seafood each week.
The health benefits of halibut cheeks include their high content of omega-3 fatty acids, which help prevent blood clotting and heart attacks, and improve cardiovascular health. Halibut cheeks are a great source of magnesium which helps aid in the transmission of nerve impulses, regulating body temperature, detoxing, energy production, and the formation of strong bones and teeth.
They are also a good source of vitamin B12, selenium, and phosphorus. All of these nutrients help to support various aspects of health, including heart health, energy production, bone health, and cognitive function.
A 3.5 oz portion of halibut cheeks has only 130 calories.
For more information about the health benefits of halibut, see Healthline’s article, Halibut Fish: Nutrition, Benefits and Concerns

What are the cooking methods for halibut cheeks?
Cooking halibut cheeks is easy. They can be sautéed, grilled, or baked. Sautéing halibut cheeks bring out their delicate sweet flavor.
For pan seared halibut cheeks, heat a tablespoon of vegetable oil or olive oil in a large skillet over medium high heat. When the oil is hot, add the halibut cheeks and cook for 3 to 4 minutes per side or until golden brown and cooked through. Pay close attention to the cooking time; halibut can become dry if overcooked.
Grilling halibut cheeks is a great way to cook them if you have plenty of guests. Preheat the grill to medium high heat and place them on the grill. Cooking time is 5 to 6 minutes per side or until they are cooked through and have nice grill marks.
Baking halibut cheeks is perhaps the easiest way to cook them, but it will take a little longer than sautéing or grilling them. Preheat the oven to a medium heat of 375 degrees F (190 degrees C) and bake for 8 to 10 minutes, until they are cooked through.
You just want to make sure you don’t overcook them, especially if they are pan seared. There is a sweet spot for when they will become slightly firm, cooked to perfection. When fully cooked, the halibut cheeks will go from translucent to opaque. Using medium heat is the cautious approach.

What to serve with halibut cheeks?
Because halibut is so light, you’ll want to choose side dishes that pack a flavorful punch. Flavorful rice, savory potatoes, roasted vegetables, and sauteed mushrooms are all wonderful accompaniments.
Here is a link to a great article that goes into detail about 14 side dishes that go great with any cut of halibut.
Many chefs suggest a white wine served with halibut.
Halibut cheeks are a great main course, but they can also be served as an appetizer. Some appetizer ideas to serve with halibut cheeks include:
- A mango salsa
- A sweet and sour sauce
- A pesto sauce
- A chili lime sauce
- A tartar sauce
Some of the sauces can be enhanced with lemon juice.

How should I store halibut cheeks?
To maximize the shelf life of cooked halibut for safety and quality, refrigerate the halibut in shallow airtight containers or wrap it tightly with heavy-duty aluminum foil or plastic wrap. Properly stored, cooked halibut will last for 3 to 4 days in the refrigerator.
To prolong the shelf-life of your halibut, freeze it—it will keep in your freezer for six months. The suggestion is to layer wrap it: Wet the halibut, wrap tightly in plastic wrap, wrap again with foil, and then freeze. If you are freezing a few portions, package each individually or layer them with waxed paper in between for easier separation after thawing.
Where can I buy halibut cheeks online?
With over three decades of experience in the seafood industry, Sizzlefish sources only the highest quality fish.
Alaskan halibut cheeks are available year-round and are flown in the Seattle Fish Company daily from Southeast Alaska.
Fulton Fish Market’s Atlantic halibut is wild-caught and delivered fresh.
What are three tasty halibut cheeks recipes?
- Pan Fried Halibut Cheeks
- Pan-Seared Halibut with Spicy Tomato Chutney (a great recipe)
- Halibut Tostadas with Melon Salsa

Summary
Halibut cheeks are a delicious, healthy and tender white fish that can be grilled, baked or pan-seared. They have a buttery sweet flavor and texture similar to scallops. These large medallions of fish are an excellent source of heart-healthy omega-3 fatty acids, magnesium and protein.