Hake fish Nutrition facts

Spaniards love hake fish in their 'fish n chips' much like the British cherish cod. Hake belongs to the popular Morrolucious family of oceanic fish, prized for its flaky, lean, milky-white flesh.

There are several species of ray-finned fishes found in oceans worldwide. European hake (M. merluccius) thrives in the warmer waters of the Atlantic and Mediterranean.

Scientific name: Merluccius merluccius (European hake). Hake is also known by various local names such as herring hake, cape hake, merluza (Spanish), pescada, pescadinha, nasello, merluzzo (Italian), merlu, merluche (French).

European Hake fish (M. merluccius). Photo credit: Marinespecies.org

Habitat

Hake is a benthic (demersal) fish that prefers to inhabit deep waters close to the ocean bed, typically found at depths ranging from 70 to 300 meters. They are voracious predators, feeding on small fish, crustaceans, and fish eggs. During the night, they ascend to surface waters.

Description

Hake are round-bodied oceanic fish, encompassing several species. The European hake resides along the European coasts of the Atlantic, spanning from Norway to Portugal. Its elongated body, ranging from brown to grey, measures 30 to 70 cm (12-16 inches) in length, with a maximum length reaching up to 4 feet.

Its head, constituting approximately 30% of its length, is large, featuring a wide mouth with a sharp, serrated jaw. They possess small scales along their lateral lines and are known as batch spawners, with a lifespan of about 4 years.

Silver hake (Atlantic hake - Merluccius bilinearis) is another prominent species found in Europe, inhabiting the northwest Atlantic Ocean.

Pacific hake, a silver-gray fish with black speckling, can be found along the Pacific East Coast, ranging from Canada to Baja California.

Health Benefits of Hake Fish

Hake fish is among the finest sources of essential fatty acids, protein, minerals, and fat-soluble vitamins such as vitamin A, E, and D.
Being a non-oily, deep-water fish, hake is low in calories and saturated fats; 100 g contains just 78 calories compared to 91 calories in halibut.
Hake contains lean, white meat that provides a good amino acid profile. A 100g serving of fish offers 17.54 g/100 g (31% of RDI) of protein, with a complete composition of essential amino acids in healthy proportions.
The lean meat of hake is a valuable source of polyunsaturated fatty acids (PUFA). Studies indicate that consuming seafood can reduce the risk of heart attack, stroke, obesity, and hypertension due to its low saturated fat content and higher levels of heart-healthy polyunsaturated fats, including omega-3 fatty acids.
Hake contains only 0.079 ppm of mercury in its flesh, earning it a classification in the US FDA's "best choice" section regarding mercury levels. The recommended consumption is 2-3 servings (8-12 ounces) per week for hake fish.
Hake is a moderate source of omega-3 fatty acids, including eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA), and docosahexaenoic acid (DHA). Research suggests that these fatty acids, particularly DHA, play a crucial role in nervous system development, especially in infants and children.
According to Cornell University and the New York Sea Grant Extension Program (2012), fatty acids play a critical role in reducing blood pressure and heart rate and improving cardiovascular function. Omega-3 fatty acids have been shown to decrease the risk of arrhythmias (abnormal heartbeats) that may lead to sudden death.
In adults, several large trials have assessed the effect of fish or fish oils on heart disease. In the "GISSI Prevention Trial," heart attack survivors who consumed a 1-gram capsule of omega-3 fats daily for three years were less likely to experience a repeat heart attack, stroke, or sudden death compared to those who took a placebo".
As a deep-water, cod-like fish, hake contains small amounts of vitamin A in its flesh. However, its liver carries significant amounts of omega-3 essential fatty acids such as ALA, DHA, and DPA, which contribute to maintaining healthy mucosa and skin.
Hake fillet is rich in B-complex vitamins such as niacin and pyridoxine (B-6), along with being a good source of vitamin E, vitamin B12, thiamine, and riboflavin.
Moreover, it serves as a natural source of essential minerals including iodine, calcium, zinc, potassium, phosphorus, and magnesium. Iodine, in particular, is a vital trace element in human nutrition essential for thyroid hormone synthesis.

See the table below for in depth analysis of nutrients:

Hake fish , steak, Merluccius products, cut from whole fish, raw, Nutritive value per 100 g. (Source: USDA National Nutrient database)

Principle	Nutrient Value	Percent of RDA
Energy	78 Kcal	4%
Carbohydrates	0 g	0%
Protein	17.54 g	31%
Total Fat	0.88 g	4.4%
Cholesterol	20 mg	10%
Dietary Fiber	0 g	0%
Vitamins
Vitamin-A	0 IU	0%
Vitamin-C	1.1 mg	2%
Electrolytes
Sodium	100 mg	6.5%
Minerals
Calcium	44 mg	<1%
Iron	0.95 mg	2%

Buying Tips for Hake fish

Hake fish are readily available year-round in US markets, offered whole, headed & gutted, or as fillets. Specialty stores may also carry breaded portions, smoked, and salted varieties (white and red hake) as value-added products.

The peak season for hake is from March to July. When purchasing, look for bright, firm fish with silvery skin, pink gills, and clear eyes. The fish should have few bones that are easy to remove. It's advisable to avoid buying fillets, as they may disintegrate during cooking.

When storing at home, keep fish and fillets in the refrigerator for 2-3 days. For longer storage, scale and gut the whole fish before placing it in the freezer.

Preparation

Hake is a mild-tasting seafood and readily absorbs surrounding flavors when cooked. Its firm, white flesh, akin to cod, features a flaky texture and subtle taste.

It can be served grilled, poached, or baked alongside robust accompaniments such as curry or tomato sauce. Depending on the size, smaller fish are headed and gutted, suitable for stuffing, while larger fish can be cut into steaks or filleted. The head side portion typically contains more flavorful flesh.

Here are some serving ideas:

Hake 'fish and chips'. Photo credit: stu_spivack

Hake can be used as a substitute in many recipes that call for haddock, pollock, or cod.
The lean, delicate, flavorful meat of hake is particularly favored in the popular British fish and chip dish.
Hake is a staple ingredient in many traditional Spanish and Portuguese recipes, such as Merluza à la Gallega (hake with chorizo and potatoes).
Large hake can be filleted and are excellent for grilling or pan-frying.
In another traditional Galician-style dish, chunky pieces of hake are quickly braised in a sauce made from tomatoes, bell peppers, potatoes, saffron, and paprika.
Similar to halibut, it is delicious in chowder, where it can be mixed with vegetables such as baby potatoes, sugar peas, and pea tendrils, cooking for just a few minutes in the flavorful broth.

Safety profile

The average mercury concentration in hake fish is 0.079 ppm. Therefore, according to the final guidelines from the U.S. FDA regarding the consumption of fish for expectant and breastfeeding mothers, which include lists of specific options that are safe or should be avoided, hake is classified in the "best choice" category. Based on this recommendation, they can safely consume 2-3 servings (8-12 ounces) of hake fish per week. (Medical disclaimer).