Hake

Name: Hake (genus Merluccius), including European hake (Merluccius merluccius) — a slender, silvery, lean, white fish of the cod order, with tender, delicate flakes and a mild, sweet flavour. It is caught in the north-east Atlantic, off Southern Africa and South America.

Description

Hake is an important fish in Spain, Portugal and France, where merluza is one of the most popular fish, eaten grilled, baked and in stews, and in Argentina, Chile and South Africa, where it is a staple of fish and chips and fish fingers. Spain is the biggest consumer of hake in Europe, and Basque cooking has many classic hake dishes, such as merluza en salsa verde (hake in green sauce).

The flesh is white and tender, with a fine, delicate texture that breaks into large, moist flakes, and a mild, sweet taste, less strong than cod. Fresh hake is usually sold as fillets or steaks, and stocks vary by region, so certification is helpful.

Main nutrition value

Hake is a lean, white fish, low in fat and calories, and a good source of high-quality protein, selenium, vitamin B12, phosphorus and iodine. It is low in fat, with iodine and low in mercury.

How best to be consumed

Hake is delicate, and best cooked gently.

1. Bake or poach fillets for 8 to 10 minutes, with olive oil, garlic and parsley.
2. Pan-fry for 2 to 3 minutes per side, with a light flour dusting, or coat in breadcrumbs.
3. Simmer in Basque-style green sauce with garlic, parsley and clams.
4. Add to stews, chowders and fish pies.
5. Handle gently, since the flesh is soft, and choose MSC-certified hake.

Overconsumption could cause…

Hake is healthy in food amounts.

1. Fish allergy, which can be severe and is usually lifelong, so anyone allergic must avoid fish and check labels, including fish in sauces and dressings.
2. A lot of fat, salt and calories if battered and deep-fried, or served with rich sauces.
3. Gout flare-ups in people with gout, since fish and shellfish are moderately high in purines.
4. Overfishing and environmental concerns for some stocks, so look for MSC or ASC certification, or check a sustainable seafood guide.

GroupsWhite FishFinfishHigh proteinLow fatLow sodiumRich in seleniumRich in vitamin B12Fresh

Related foodsHalibutPerchGrouperTilapiaSeabassSnapper

Wikipedia — Hake, used for origin, naming and history: https://en.wikipedia.org/wiki/Hake