5 health benefits of hake fish

Budget-friendly ingredients are in demand and getting one that is also a healthy option is the ultimate goal. If you need an affordable and healthy fish option look no further from hake fish. It is budget-friendly compared to other fishes like cod and Haddock but also has numerous benefits. 

Hake white fish is delicious with a mild taste and soft texture which makes it a suitable choice for various dishes.

Different Species of Hake

 At least 13 major species of Hake are fished worldwide, each with varying sizes and regional availability. These species include:

• Benguela Hake
• Deep Water Hake
• Shallow Water Hake
• and many more 

All of these species are commercially fished and used in dishes ranging from simple fish fingers to more elaborate recipes, even though the demand for fish declined in recent years.

 Hake species vary greatly in size. The smallest type only grows to 26 inches, while the largest can reach up to 60 inches. Some popular Hake recipes include:

• South African Hake
• Cape Hake
• Shallow-water Cape Hake
• Senegalese Hake

These recipes showcase the fish’s adaptability to different flavours and cuisines.

What is hake called in the UK?

 Hake is known as Merluccius Merluccius in scientific terms and other names it is referred to by include Cornish Salmon and Herring Hake. In the UK, it is commonly called Colin.

Is Hake a nice fish to eat?

 Hake is a white fish with a slightly sweeter flavour than cod, and appeals to white fish lovers. The Hake fish texture allows it to easily absorb the taste of sauces and seasonings. It can be cooked in many ways for an enjoyable meal from simple pan-fried fillets to more complex recipes.. It is a similar price to cod and can be enjoyed year-round.

Hake has a mild, slightly sweet taste that appeals to white fish lovers. Its soft texture, featuring small flakes, further accentuates its appeal, allowing it to seamlessly blend with various flavours and ingredients in various dishes.

Health Benefits of Eating Hake

 Aside from the many dishes you can make with Hake fish it also has good health benefits making it a sought-after fish.

• Rich in omega-3 fatty acids
• Low in fat
• High in protein
• Packed with essential vitamins and minerals

 These nutrients provide a powerhouse of benefits to support overall health.Whether you’re looking to improve your heart health, support brain function, or simply enjoy a tasty, nutritious meal, Hake is an excellent choice that delivers both flavour and health benefits.

Omega-3 Fatty Acids

 A key health benefit of Hake is its omega-3 fatty acid content, which is vital for heart health and brain function support. Omega-3 fatty acids are polyunsaturated fatty acids that are essential for human health, providing anti-inflammatory properties that can help reduce the risk of chronic diseases.

Incorporating Hake into your diet allows you to savour a delectable meal while benefiting from these essential fatty acids. Say goodbye to bland, boring health food and hello to a tasty, nutritious option that’s as good for your body as it is for your taste buds.

Low-Fat Protein Source

• Low-fat protein content, which provides essential amino acids needed for body growth and maintenance
• A fat content of approximately 1-2%, making it a lean fish option
• A beneficial source of protein without the added calories and fat found in some other fish options

 Choosing Hake as a protein source not only supports muscle growth and repair but also contributes to a balanced, nutritious diet that can help maintain overall health and well-being.

Rich in Vitamins and Minerals

• B vitamins
• Vitamin D
• Potassium
• Phosphorus
• Magnesium
• Selenium

These nutrients play a vital role in supporting various bodily functions, from maintaining a healthy immune system to promoting strong bones and teeth.

B vitamins, for example, are essential for energy production, while vitamin D helps maintain bone health and supports immune function. Potassium, phosphorus, magnesium, and selenium all play crucial roles in supporting overall health, from regulating blood pressure to aiding in the production of antioxidants.

Adding Hake to your diet results in a flavorful, satisfying meal packed with essential nutrients that contribute to your overall health and well-being.

Buying and Storing Fresh Hake

 When purchasing Hake, look for firm, white flesh free of discolouration or blemishes to guarantee optimal quality and flavour. Purchasing from a reputable supplier and researching their sustainability practices can also help ensure you are making an environmentally conscious choice. Stores like our African Food Store sell fresh quality Hake Fish

 Storing Hake correctly is key to preserving its freshness and quality. Whether you’re working with fresh Hake or frozen Hake fillets, ensure that the fish is stored at the appropriate temperature to prolong its shelf life and preserve its delicious taste and texture.

Cooking Methods for Hake Fish

 The versatility of Hake is evident in the diverse cooking methods it can be prepared with, such as: 

• grilling
• frying
• baking
• broiling
• poaching
• steaming
• curing

If you love experimenting with food, you should try out these various methods with hake fish and enjoy the reward of your choice.

Popular Hake Dishes and Recipe

 Hake’s ability to adapt to different flavours and cuisines is highlighted in a variety of popular dishes and recipes, ranging from herb-baked hake to pan-fried hake with chorizo and clams. These dishes showcase Hake’s ability to take on bold, robust flavours while still maintaining its delicate, mild taste and texture.

Another delicious option is Hake in coconut milk curry, which combines the fish’s tender texture with the rich, aromatic flavours of a traditional curry. This dish demonstrates Hake’s ability to seamlessly blend with a variety of ingredients and spices, making it a versatile choice for any dining table.

Whether you’re looking for a simple, quick meal or an elaborate, show-stopping dish, Hake’s versatility and adaptability to different flavours and cuisines make it an excellent choice for any recipe or occasion.

In conclusion, Hake is a versatile, mild-flavored fish that is a good affordable alternative to Cod and Haddock without compromising on taste and texture. Its various species, available worldwide, make it a popular choice for those who enjoy white fish.

Rich in omega-3 fatty acids, low-fat protein, and essential vitamins and minerals, Hake provides a powerhouse of nutrients to support overall health. Its adaptability to different flavours and cuisines, coupled with its numerous health benefits, makes Hake an excellent choice for any dining table. So why not give Hake a try and discover the delicious possibilities it has to offer?