Fish
Hake
Hake (Merluccius species) is a mild, soft-flaked white fish prized in Spanish, Portuguese, and South African cookery—often preferred to cod for its delicate texture and clean taste. Flesh is pearly and moist but fragile: it needs gentle handling and benefits from skin-on cooking or light crusting so it does not fall apart. Dust and pan-fry, bake with garlic and olive oil (merluza styles), stew in green sauce, or steam. Freshness is critical—soft fish turns mushy when old. European hake and Cape hake are major commercial lines; frozen-at-sea fillets can be excellent if well processed.
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Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
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Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 2.08 g
- Saturated Fat 0.41 g
- Trans Fat 0 g
- Monounsaturated Fat 0.86 g
- Polyunsaturated Fat 0.81 g
- Cholesterol 52.1 mg
- Sodium 84.5 mg
- Salt 0.19 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 19.2 g
- Water 72.9 g
- Energy 95.4 kcal
- Water 72.9 g
- Protein 19.2 g
- Animal Protein 18.2 g
- Fat 2.08 g
- Saturated Fat 0.41 g
- Monounsaturated Fat 0.86 g
- Polyunsaturated Fat 0.81 g
- Vitamins 50.4 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 3.35 mg
- Vitamin B5 — Pantothenic Acid 0.58 mg
- Vitamin B6 0.47 mg
- Vitamin B7 — Biotin 3.5 µg
- Vitamin B9 — Folate 13.9 µg
- Vitamin B12 — Cobalamin 3.4 µg
- Vitamin C 2 mg
- Vitamin D 1.7 µg
- Vitamin E 0.68 mg
- Vitamin K 0.6 µg
- Minerals 533 mg
- Major Minerals 382 mg
- Trace Minerals 151 mg
- Salt 0.19 g
- Sodium Chloride 0.19 g
- Cholesterol 52.1 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 3.4 · vitamin-a: 20 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.13 · vitamin-b3-niacin: 3.35 · vitamin-b5-pantothenic-acid: 0.58 · vitamin-b6: 0.47 · vitamin-b7-biotin: 3.5 · vitamin-b9-folate: 13.9 · vitamin-d: 1.7 · vitamin-e: 0.68 · vitamin-k: 0.6 ·
Minerals
Sodium: 84.48 · Potassium: 249 · Calcium: 49 · Iron: 1.4 · Zinc: 0.4 · Iodine: 149 ·
White fish are lean muscle with little intramuscular fat.
Grading systems
Grades are placed along a shared scale so systems can be compared side by side.
History
Coastal and river fishing for hake and related species supplied essential protein long before agriculture spread globally.
Salting, drying, smoking, and fermenting extended the shelf life of hake and enabled long-distance trade.
Ice preservation and railway transport brought fresh hake to inland cities beyond fishing ports.
Industrial freezing, aquaculture, and global logistics made hake widely available in international markets.