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protein

Halibut

1″ thick fillet or steak, about 6 oz

Quick Answer

Halibut: roast at 400°F for about 15 min. Internal temp: 130–135°F / 54–57°C.

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Safe Internal Temp
130–135°F / 54–57°C

Cooking Methods

↕ Slide the temperature to see how cook times change

your temp
400°F
cook time
~15min
Low & slow 375°425° Hot & fast
✎ Skin-side down on parchment.

your temp
400°F
cook time
~6min (after sear)
Low & slow 375°400° Hot & fast
✎ Sear 3 min skin-side down, flip, finish in oven.

Doneness Chart

DonenessTargetPull TempWhat to Expect
Medium-Rare130°F125°FSlightly translucent in the very center, silky texture that just barely holds together when you press it. The flakes separate with almost no resistance. This is chef territory — beautiful if you're confident with your thermometer, but most home cooks will be happier one step up.
Medium135°F130°FOpaque all the way through, moist, and flakes apart in clean layers with gentle pressure from a fork. This is the sweet spot for halibut — cooked enough to feel 'done' without any of the dryness. If you're not sure what to aim for, aim here.
FDA Safe145°F140°FFirm and fully opaque with a drier, tighter flake. Still edible, but you'll notice the difference: the buttery quality is gone and the texture starts to feel chalky at the edges. This is where most home cooks accidentally end up, and it's why they think they don't like cooking fish.
Pull temp = when to remove from heat. Carryover cooking raises the temp 5–10°F as it rests.

Look for fillets or steaks that are bright white to translucent with no browning or drying at the edges, that's a sign it's been sitting too long. Halibut steaks (cross-cut with a center bone) hold up better on the grill while fillets are better for roasting and searing. Fresh Pacific halibut is in season roughly March through November. Sticker shock can be real here, seeing $20–30/lb is not unreasonable. Frozen is perfectly fine as most halibut is flash-frozen on the boat. Pat it completely dry before cooking. Wet halibut steams instead of searing, and you lose that golden crust.

Halibut is one of the best-tasting fish you can buy, but it's also one of the easiest to ruin. It's an extremely lean species of fish with almost no fat to bail you out if you overshoot your cook time. 60 seconds can be make or break with it. Pull it when the center is still slightly translucent (around 130°F), let it rest 3–5 minutes, and carryover heat does the rest. Below you'll find times for roasting, searing, grilling, and poaching.

Food Safety

FDA recommends fish reach 145°F but halibut is very lean and dries out quickly past 135°F. Most chefs pull it at 130–135°F for the best texture. It's a cold-water fish so it has a low parasite risk. Use a thermometer inserted from the side into the thickest part of the meat. Halibut is expensive and goes from perfect to overcooked in under a minute.

Frequently Asked Questions

What are the best tips for cooking halibut?
Very lean — overcooks easily. Remove from heat a few degrees early. Oil and season the fish, not the pan.
What internal temperature should halibut reach?
FDA recommends fish reach 145°F but halibut is very lean and dries out quickly past 135°F. Most chefs pull it at 130–135°F for the best texture. It's a cold-water fish so it has a low parasite risk. Use a thermometer inserted from the side into the thickest part of the meat. Halibut is expensive and goes from perfect to overcooked in under a minute.
What are the doneness temperatures for halibut?
Medium-Rare: 130°F (pull at 125°F). Medium: 135°F (pull at 130°F). FDA Safe: 145°F (pull at 140°F). Pull temp is when to remove from heat — carryover cooking raises the temp 5–10°F during rest.
How do you roast halibut?
Roast at 18–12 min. Skin-side down on parchment.
How do you sear + oven halibut?
Sear + Oven at 8–6 min (after sear). Sear 3 min skin-side down, flip, finish in oven.
How do you grill halibut?
Grill at 4–5 min/side. Oil grates well. Don't move until it releases.
How do you poach halibut?
Poach at 8–10 min. Delicate texture. Don't boil.