Halibut, cooked (dry heat)

Cooked halibut (Atlantic and Pacific combined SR Legacy record) is USDA FDC ID 174201: 22.5 g protein and 111 kcal per 100 g, i.e. 20.27 g protein per 100 kcal — (22.5 / 111) x 100. A 3 oz (85 g) fillet provides about 19.1 g protein for 94.4 kcal. Per FDC, halibut has 60 mg cholesterol, 82 mg sodium, and 1.61 g total fat (0.354 g saturated) per 100 g, and stands out among the fish on this list for vitamin D — 231 IU per 100 g, well above cod, tilapia, or tuna in the same dataset — plus 55.4 mcg selenium and 0.632 mg vitamin B6. The key caution is mercury: unlike cod, tilapia, shrimp, and crab, all of which the FDA/EPA fish advisory places in its lowest-mercury "Best Choices" tier, halibut sits one tier up, in "Good Choices" (moderate mercury) — the same middle tier as fresh yellowfin tuna. That means the FDA's guidance for pregnant people, those who may become pregnant, and young children is to eat halibut somewhat less frequently than the Best Choices fish on this list (roughly one serving a week rather than 2-3), even though its protein density is comparable. There is no major distinct allergen concern for halibut beyond the general finfish-allergy category, which is biologically separate from shellfish allergy. Practically, halibut is one of the pricier whitefish on this list: it is a larger, slower-growing flatfish primarily wild-caught (Pacific halibut fisheries off Alaska run on a regulated seasonal quota system, roughly spring through fall) rather than farmed like tilapia, which keeps supply and price less stable year-round than cod or tilapia. Fresh and frozen halibut fillets and steaks are sold at most well-stocked supermarket seafood counters and fishmongers, generally at a higher per-pound price than cod, tilapia, or chicken breast.