Fish
Fillet
Hake fillet is the boneless side cut from the frame—everyday pan, grill and bake portion. Thickness tapers toward the tail. Pin-bone, pat dry, cook just opaque. Skin on or off is preference. Save frames for stock. Pairs with lemon, butter, herbs, oil, gentle spice. Cold product sears better—pat surfaces dry and do not crowd the pan.
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Cuts & parts
Characteristics
Preparations
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 1.79 g
- Saturated Fat 0.36 g
- Trans Fat 0 g
- Monounsaturated Fat 0.73 g
- Polyunsaturated Fat 0.7 g
- Cholesterol 55.7 mg
- Sodium 80.5 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 20.2 g
- Water 69.6 g
- Energy 97.1 kcal
- Water 69.6 g
- Protein 20.2 g
- Fat 1.79 g
- Saturated Fat 0.36 g
- Monounsaturated Fat 0.73 g
- Polyunsaturated Fat 0.7 g
- Omega-3 0.28 g
- Vitamins 41.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.15 mg
- Vitamin B5 — Pantothenic Acid 0.72 mg
- Vitamin B6 0.41 mg
- Vitamin B7 — Biotin 3 µg
- Vitamin B9 — Folate 12 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.5 µg
- Vitamin E 0.59 mg
- Vitamin K 0.5 µg
- Minerals 342 mg
- Major Minerals 340 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 55.7 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 4.15 · vitamin-b5-pantothenic-acid: 0.72 · vitamin-b6: 0.41 · vitamin-b7-biotin: 3 · vitamin-b9-folate: 12 · vitamin-d: 1.5 · vitamin-e: 0.59 · vitamin-k: 0.5 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Fillet and portion packs of hake became standard supermarket seafood, including named fillet portions.
Fillet and portion packs of hake became standard supermarket seafood, including named fillet portions.
Ice, rail and trawler fleets moved hake inland as everyday protein, including named fillet portions.