7 Reasons to Eat hake

7 Reasons to Eat hake

Published by Emma on 5th Jun 2022

Hake is one of my favourite white fish. It provides you with a quick and healthy meal, but it can also be a fun and easy way to feed the whole family. Below are seven reasons why you should eat hake.

What is Hake?

Hake is a type of fish that is often used for cooking in various ways. It is part of the Merluccidae family, and can be found in the Atlantic Ocean and the North Sea and some parts of the Pacific.

Hake has a light-coloured flesh that is firm and flaky, with a mild flavour. Hake has tiny scales covering its body, and they are usually removed before cooking. The flesh of hake has a strong odour when raw, but it fades when cooked.

Also, hake is often prepared by grilling or frying it, or it can be baked or broiled. It can also be prepared using sauces such as hollandaise or tartar sauce. The meat from hake makes an excellent addition to soups and stews since it absorbs flavours easily without becoming too dry during preparation.

Health Benefits of Hake Fish

Hake is a type of fish that is often overlooked, but it has some impressive health benefits.

#1: Low in Fat

One of the main reasons people choose hake over other fish is because it has a low-fat content. This makes it an excellent choice if you are looking to reduce your consumption or cut out fat altogether.

While this fish does have some fats, it also contains omega 3 fatty acids, which are suitable for your heart and brain health. Hake also has small amounts of mercury which are not likely to cause any serious problems if consumed in moderation.

#2: Good Source of Protein

Hake is a good source of protein. Protein is essential for the growth and maintenance of muscle, bone, skin, hair, nails and other tissues in your body. It's also needed to produce enzymes, hormones and other body chemicals.

Proteins are made up of amino acids, the building blocks of life. Essential amino acids cannot be made by your body and must be obtained from food. A lack of essential amino acids can result in malnourishment, poor growth and muscle wasting.

Essential amino acids are needed for:

  • Growth and repair of tissues
  • Production of enzymes and hormones
  • Building and repairing muscle and bone

#3: High in B Vitamins

If you are looking for healthy food that provides your body with B vitamins, then hake is a good choice.

Hake contains high amounts of niacin and vitamin B12, which are important for energy production and metabolism. Niacin (also known as vitamin B3) is also essential in helping to maintain the health of your skin, digestive tract, nerves and brain cells.

B vitamins are water-soluble nutrients that cannot be stored in the body for long periods. Therefore, it is important to get an adequate supply of food daily.

B vitamins can be found in many foods, including fish like hake; meat such as chicken breast; vegetables like spinach; whole grains such as brown rice or oats; dairy products such as cheese or milk.

#4: Contains Omega-3 Fatty Acids

Hake contains omega-3 fatty acids, which are important for brain health. Omega-3 fats are also anti-inflammatory and have been shown to help reduce depression.

#5: Rich in Minerals

Hake is a type of fish that is very rich in minerals. It contains large amounts of potassium, phosphorus, and magnesium. Hake is also one of the best sources of selenium.

#6: Contains Vitamin D

Vitamin D is a fat-soluble vitamin that promotes bone health, encourages the absorption of calcium, and supports the immune system. It's also important for normal growth and development.

If you're not getting enough vitamin D, it can negatively impact your health:

  • You may be more likely to develop osteoporosis or rickets (a condition involving softening of the bones)
  • You may be more likely to develop high blood pressure (hypertension)
  • You may have an increased risk of infections like tuberculosis or influenza

The best way to get all the vitamin D you need is through sun exposure, but that doesn't work for everyone! If you're not able to spend much time outside during the day (or if you just don't want to), hake can help fill in those gaps in your diet. It's rich in vitamin D—and because hake is so versatile and delicious, it will be easy for you to incorporate into your daily routine.

#7: Hake is a mild-tasting, lean white fish

Hake is a mild-tasting, lean white fish. It is categorized as an oily fish and has a mild, slightly sweet flavour. Hake is ideal for those who don't typically like to eat fish because of its mild taste and texture.

Also, the fish has long been prized as an inexpensive yet tasty meal for poor people, who could eat it in large quantities without feeling full or bloated.

Hake can be cooked any way you would prepare other mild-tasting fish like cod or flounder; it works well with sauces such as lemon butter sauce or hollandaise sauce as well as with chilis and spices such as cumin and cinnamon (both of which are popular in Mexican cuisine).

Where Can You Buy Hake?

It can be used in various dishes, including salads, soups, stews and more. Hake is also sold in fillets or steaks suitable for grilling or pan-frying.

If you'd like to purchase hake online, you should check out Niyis! We also sell other types of seafood such as shrimp, tilapia, and salmon.

How to Cook Hake Fish

If you've never cooked hake fish before, you're in for a treat. This isn't just any old fish—it's a delicacy that can be prepared in various ways to suit your taste.

How to prepare baked hake:


  • Olive oil
  • Hake fillets
  • Black pepper
  • Vegetables
  • Add spices and herbs
  • Add kitchen salt



Preheat the oven to 350°F and allow it to warm up as you get your ingredients together. Hake is a delicate fish that cooks quickly, so it's best not to use too high a temperature, or it will get overcooked.


Wrap each fillet in aluminium foil, ensuring that the skin side is down and exposed. Drizzle olive oil over the hake to prevent them from sticking to the foil. The foil will prevent moisture from escaping, keeping the fish moist while it cooks.


To further flavour the fish, add black pepper, kitchen salt, lemon zest, or other spices to taste before cooking. Pungent vegetables or herbs may also be added if desired. The fish will absorb the flavours of these components as it cooks, giving a more complex taste.


To ensure they'll hold in heat and keep any liquid from leaking out while they're baking, seal each of the packets with foil. This will also make for juicier fish and faster cleanup.


Use a large baking sheet to arrange the wrapped fillets, leaving at least 2–3 inches (5.1–7.6 cm) of space between each fillet for heat to circulate and bake the fish in batches if necessary.


Bake hake fillets for 10-12 minutes. After 10 minutes, slide the baking sheet onto the centre rack and set a timer for 2-3 minutes to remind you to check the fish's progress. If fillets need more time, return them to the oven for a few more minutes.


Baked hake is a delicious dish that can be served with a variety of sides.

What Are The Best Sides to Serve With Hake?

As you know, hake can be grilled, fried or oven-baked and pairs well with many different sides. This article gives you some ideas for what to serve with hake.

#1: Chips

Chips are a great side to serve with hake. They're easy to make and can be homemade or bought, which means they're an affordable option for any kind of meal. Chips add some crunch to your meal, which is always welcome when you're eating fish.

#2: Sweet potato fries

Sweet potato fries are a yummy side dish to serve with your fish.

They are thin, crispy sweet potato slices that are fried to golden brown perfection. They're typically served with a side of ketchup or some other dipping sauce. Sweet potato fries can be eaten as a snack in their own right, or they can be used as a side dish for any type of meal.

Consider trying sweet potato fries with hake. You can serve them alongside the fish so that the saltiness of the fish complements the sweetness of the potatoes while also providing protein needed for good health.

#3: Boiled potatoes

Boiled potatoes are an excellent choice for a healthy side dish. They're easy to cook and taste great with plain boiled fish like hake. Try making them with truffle oil or garlic butter if you want something extra-special.

#4: Boiled rice

Boiled rice is one of the most versatile side dishes you can serve with hake. It works well with just about any type of fish, and it's an excellent option for those who have food sensitivities or allergies. If you're looking for a simple side dish to serve with your meal, this is it.

#5: Couscous

Couscous is a type of grain. It consists of semolina and water and has the consistency of small beads. Couscous is made by steaming the semolina, which gives it its characteristic texture when cooked.

Couscous is an excellent source of fibre, iron, protein and calcium – four essential nutrients that you need to keep your body healthy! When you're making couscous with fish as a side dish, it's best to pair up with something that has similar nutritional properties so you can get all the benefits from both meals at once.

Note: Hake is a delicious white fish, and it tastes amazing with any of these sides. It's best served warm from the oven or hot off the grill, so remember to enjoy your fish immediately when it comes out of the kitchen! I hope you have a wonderful time eating your hake meal, and I wish you success in all your endeavours.

Wrapping up

So there you have it. Hake is a great food for those who want to maintain a healthy diet. Hake is not just for dinner. It can be eaten for breakfast or lunch as well. It's popular because of its delicious taste and texture. You will surely love hake after you try it.

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