What are halibut cheeks?
Halibut cheeks are small, thick pieces of muscle from the cheek area of the halibut. They are sold as rounded medallions, usually a couple of ounces each, and are prized because they are tender and have no bones. Because they are thick and compact, they cook differently from a thin fillet.
What do they taste like?
Cooks often compare cheeks to scallops: sweet, mild and a little denser than the rest of the fish. If you like quick-seared seafood with a similar texture, try calamari steaks in a pan. Halibut itself is a firm, lean white fish that flakes into large pieces. So yes, halibut is a flaky fish, but a firm one, while cheeks tend to be more tender and slightly springy when properly cooked. That is why it is easy to overcook them.
Ingredients
For two servings:
- About 1 lb (450 g) halibut cheeks, fresh or fully thawed
- Salt and pepper
- 1 tablespoon neutral oil
- 2 tablespoons butter
- 1-2 cloves garlic, sliced or minced (optional)
- Lemon wedges and chopped parsley
- Flour for dusting (optional)
Method
- Dry and season. Pat the cheeks dry with paper towels and season on all sides. A light flour dusting helps browning, but is optional.
- Heat the pan. Use a skillet over medium-high heat. Add the oil and heat until shimmering.
- Sear. Place the cheeks in a single layer without crowding. Cook undisturbed for about 2-3 minutes until golden underneath.
- Flip and baste. Turn the cheeks, add the butter and garlic, and baste for another 1-3 minutes depending on thickness.
- Finish. Remove from the heat as soon as they are done. Squeeze lemon over the top and sprinkle with parsley.
Keep the garlic from browning too much, as it turns bitter (see how to cook garlic on the stove for more). If it darkens quickly, lower the heat.
How to tell when they are done
Halibut cheeks are done when the centre turns opaque and the pieces feel just firm and spring back slightly. A commonly cited safe internal temperature for fish is 145F (63C), though many cooks pull lean fish a little early because it keeps cooking off the heat. Overcooked cheeks turn dry and rubbery, so watch the clock and cut into one piece to check.
Baking or air frying
- Baking. Place seasoned cheeks in a baking dish with butter or oil and lemon. Bake at a high-ish temperature such as 400F (200C) for a short time, often around 10-15 minutes depending on thickness. Check early.
- Air frying. Brush with oil, season, and cook in a preheated air fryer at around 380-400F (195-200C) for roughly 6-10 minutes, flipping once. Sizes vary, so check for opaqueness.
For a similar oven method on a different fish, see baked perch fillets in the oven.
Tips
- Cut larger cheeks in half so pieces are even in size.
- Do not move them while they sear.
- If cooking frozen cheeks, thaw them fully in the refrigerator and dry them well.
- Use the same pan-frying principles you would for any white fish; see our pillar guide to frying haddock in a pan for troubleshooting.
Serving
Serve with lemon, rice, mashed potatoes, asparagus or a crisp salad. A spoonful of the browned garlic butter works as a simple sauce.