Good source
Protein
17.1 g · 34% DV target
A versatile and mild-flavored white fish with a delicate, flaky texture, hake serves as a lean, high-quality protein source that is central to Atlantic and Mediterranean maritime cuisines.
Hake is classified as a lean white fish, characterized by a low total fat content and a lower concentration of n-3 LC-PUFA (omega-3 fatty acids) compared to oily fish like anchovies or tuna .5
Because it is a low-fat fish, hake typically contains lower levels of vitamin D than fatty species like salmon or trout, which are more concentrated sources of fat-soluble vitamins .10
Major health organizations, including the NHS and WHO, recommend consuming at least two portions of fish per week as part of a balanced diet to support cardiovascular health and general nutrition .9
While hake provides essential fatty acids, it contains significantly less EPA and DHA (long-chain omega-3s) per serving than medium-fatty fish like swordfish or red mullet .5
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
17.1 g · 34% DV target
0.09 g · Top 25% of fish & seafood
0.13 g · 52% DV target
1.36 μg · 57% DV target
Keep in the coldest part of the fridge
Wrap tightly to prevent freezer burn
Sustainability varies significantly by catch method and specific stock location.
Despite its soft texture when raw, hake becomes firm and meaty when cooked, and its name is derived from the Old English word 'haca', meaning 'hook', likely referring to its long, slender body shape.