Hake is a popular food fish, known for its mild flavor and versatility in cooking. Found globally in temperate and subtropical waters, its white flesh makes it a desirable choice for both commercial fisheries and home cooks.
What is Hake?
Hake are marine fish belonging to the cod order, Gadiformes. They are also classified in the Merlucciidae family for northern and southern oceans, and the Phycidae family for northern oceans, due to skeletal differences. These fish have elongated, slender bodies with large heads and sharp teeth, often featuring a prominent underbite. Their scales are silver-grey, with lighter silver to white coloration on their undersides.
Hake are medium to large fish, weighing between 0.45 to 3.63 kilograms (1 to 8 pounds), though some can reach up to 27 kilograms (60 pounds) and a length of 1 meter (3 feet 3 inches). They inhabit deep waters, between 200 to 350 meters (660 to 1,150 feet) in the Atlantic and Pacific Oceans, ascending to shallower depths at night. There are 13 known species within the Merlucciidae family, including commercially important types like the Silver Hake (Merluccius bilinearis), European Hake (Merluccius merluccius), and Pacific Hake (Merluccius productus).
Why Hake is a Healthy Choice
Hake is a nutritious seafood option, offering a lean source of protein and a low-fat profile. A 100-gram serving contains approximately 78 calories and 17.54 grams of protein, providing a complete amino acid profile beneficial for muscle repair and growth. This makes it a suitable choice for those managing weight or seeking dense nutrients.
The fish is also a good source of various vitamins and minerals, including:
- B-complex vitamins such as niacin (B3), pyridoxine (B6), thiamine, riboflavin, and is rich in vitamin B12.
- Fat-soluble vitamins like A, D, and E.
- Minerals such as iodine, calcium, zinc, potassium, phosphorus, and magnesium, all contributing to overall wellness.
- Omega-3 fatty acids, including EPA, DPA, and DHA, which support cardiovascular health and nervous system development, particularly in infants and children.
Cooking and Enjoying Hake
Hake is known for its mild, slightly sweet flavor and delicate, flaky texture, making it versatile for various cooking methods. Its subtle taste allows it to pair well with a wide range of ingredients without being overpowered. This fish is a popular choice in European cuisines, often appearing in Spanish, Portuguese, and French dishes.
Common cooking methods for hake include baking, grilling, pan-frying, and poaching. Baking hake at 375°F for 12-15 minutes, or until it flakes easily, can preserve its natural flavors. When selecting fresh hake, look for fish with bright, clear eyes, shiny scales, and firm flesh that springs back when pressed, along with a clean, briny smell. Simple serving suggestions include seasoning with salt, pepper, and lemon, or pairing it with herbs like parsley and dill, garlic, or capers.