Hake fillet

Hake fillet

Hake (genus Merluccius)  are members of the cod family and can be found at depths of over 1,000 metres. A total of 12 hake species are known in the family of Merlucciidae, and even though taste and texture can vary by species they all tend to have a milder taste, softer texture and smaller flakier than cod it has a more subtle flavour than that of cod. The fish has a soft, iron-grey skin and silvery belly. The flesh when raw is naturally very soft, but when cooked it becomes firm and meaty. 

Hake are widely distributed throughout the waters of Europe. They are found in the colder waters of the North Sea, Baltic Sea and Norwegian Sea, and in the North Atlantic from Iceland to the coasts of Portugal and Spain. They are also present in the Mediterranean and Black Seas. 

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    Hake is very swift fish with huge appetite. Researchers once discovered 75 herrings in the stomach of a captured hake. Natural enemies of hakes include Humboldt squids, sea lions, dolphins and dogfish sharks.

    Hake is a deep-sea fish, explaining why it is rarely caught by shore anglers, a fact highlighted by the shore caught record for hake being only 3lb 8oz, while the boat caught record is in excess of 25lb.

  • Cooking Guide

    Cooking Guide

    serve-as-is.pngcross.pngHake is rarely eaten raw but if it is make sure it's extremely fresh and free from signs of any visible damage
    blend.pngcross.pngOther than using hake in fish stews it is rarely blended or blitzed prior to cooking. If you are making Fish Cakes or Fish patties you can briefly blitz before onward cooking but you need to make sure it is properly cooked afterwards. 
    fry.pngtick.pngThe flesh of hake is suited for pan-frying, a simple method that – if done correctly – ensures crisp, golden skin and flaky white flesh. The time taken to pan-fry depends on the thickness of the fish, so keep a close eye on it. We generally leave the skin on Hake but can remove it if required. For pan Frying (Searing) its a good idea to cook it in butter or pure oil skin side down to give it a crispy texture. If frying, cook the fish until its white and flaky don't leave it translucent. 
    microwave.pngtick.pngMicrowave steamed hake is a healthy microwave fish recipe which takes hardly any effort to make. Fish is pretty good for you as it contains omega 3 fats which have been scientifically proven to reduce blood pressure and cholesterol levels.Place the hake loin in the microwavable dish with seasoning, cook in the microwave on full power for around 3 minutes.

    grill.pngtick.pngHake is the star of many sauteed and oven-baked dishes, but this meaty fish also stands up well to the rigors of grilling. Similar to cod, hake is low in mercury and provides plenty of lean protein. As a bonus, the relatively small demand for this fish keeps its prices down. Hake's flaky white flesh features a mild natural flavor that supports a range of seasonings and accompaniments. After a few minutes over an open flame, you've got a crispy-skinned, flavorful meal.
    oven-bake.pngtick.pngMany recipes suggest baking hake and this is a superb method of cooking. Simply turn on the oven to Gas Mark 4, 180°C (350°F). Season the hake fillets and put them in a roasting tin. Grate the rind off the lemon and reserve for the dressing. Then cut 4 thin slices off the lemon and place a slice on top of each fillet. Keep the juice from the rest of the lemon for the dressing. Scatter the sliced chilli over the fish. Return to the oven and cook for 10-12 minutes until the fish flakes easily with a fork.
    simmer.pngcross.jpgA fillet of hake is perfect for poaching with its soft, flaky flesh. Using a flavoured liquid imbues the fish with a lovely flavour. Leave the skin on when poaching a delicate fish such as hake – this will help to hold it together during cooking. The skin can be removed and discarded after resting. bring seasoned water to the boil add the fish, turn off heat and put a lid on it, leave to poach for 2–3 minutes, then carefully lift the fish out of the pan and allow to rest in a warm place for approximately 10 minutes.
    steam.pngtick.pngSteamed Haked is a very popular method of cooking the fish, make sure that its steamed covered so the juices remain in the cooking process, IT wont take long, follow the recipe.Cook for 8-10 minutes until the hake is cooked through - the cooking time will vary depending on the thickness of the fillet. Finish with a squeeze of lemon juice 
    storage.pngtick.pngWe will supply Hake fresh, loose wrapped on the vans, or you can order it Vacuum sealed which will give it longer life and make it easier and less smelly to store. Keep it chilled or freeze it it will be fine for a 2-3 days fresh, but use your nose and your brains for best results.

  • Nutrition Data
    Nutrition Facts
    For a Serving Size of 1 fillet (180g)
    Calories114Calories from Fat 11.7 (10.3%)

    % Daily Value *
    Total Fat1.3g-
    Net carbs 1.3g-
    Fiber 0g0%
  • Recipe Ideas


    Ingredients -

    • 450-500 g onions (3-4 medium onions)
    • 3 tbsp olive oil
    • 1 tbsp balsamic vinegar
    • 3 hake fillets (approx. 150g/5 oz each)
    • 2 tbsp olive oil
    • ½ tsp smoked paprika
    • 1 tsp dried thyme

    Method -

    • Peel and slice the onions. Heat the olive oil in a large, heavy-based pan over a low-medium heat. Add the sliced onions and cook, stirring occasionally, for about 25-30 minutes, until very soft and golden. Stir in the balsamic vinegar.
    • Meanwhile, pat the fish dry and place in a bowl with the olive oil, smoked paprika and thyme. Mix gently with your hands to coat the fish in the oil and seasonings. Cover and leave to stand for at least 30 minutes.
    • Preheat the oven to 180°C (350°F).
    • Spread the onions in the base of a baking dish and arrange the fish on top. Bake at 180°C (350°F) for 15-20 minutes until the fish is cooked through. Serve and enjoy!

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