Seafood | Keto Low Carb Gluten Free Pescatarian

Hake Fillet

Merluccius spp. Allergens: Fish
Hake Fillet

Sourcing & Taxonomy

  • Family Merlucciidae
  • Primary Cuisine European (especially Spanish, Portuguese)
  • Seasonality Year-Round
  • Source Wild-caught fish

The Forktionary Angle

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Definition

A white fish fillet from the hake species, known for its mild flavor, firm texture, and flaky flesh.

Sensory Profile

TasteMild, Sweet, Ocean-fresh
TextureFirm, Flaky, Tender
AromaClean, Briny, Fresh Ocean
AcidityLow

Technical Metrics

Nutrition Facts

Per 85g (3 oz)
Calories80 kcal
Total Fat0.8 g
Saturated Fat0.2 g
Trans Fat0 g
Cholesterol30 mg
Protein17 g
Total Carbohydrate0 g
Dietary Fiber0 g
Total Sugars0 g
Calcium10 mg
Iron0.2 mg
Potassium250 mg

Chef’s Secret

To prevent hake from drying out, cook it gently—either pan-frying with a lid, baking in parchment, or poaching in a flavorful liquid.

Substitutions

Best Match

Cod Fillet

1:1

Very similar mild flavor and flaky texture, widely available.

Haddock Fillet

1:1

Slightly sweeter and firmer than cod, but an excellent white fish substitute.

Pollock Fillet

1:1

Mild and flaky, often used in fish sticks and fast food, a more budget-friendly option.

Tilapia Fillet

1:1

Very mild flavor, less firm, but suitable for recipes where a neutral white fish is needed.

Buying Guide

Look for firm, moist fillets with a clean, ocean smell; avoid dry or discolored fish.

Flavor Pairings

Lemon butter garlic parsley white wine potatoes asparagus.

Recipes Using Hake Fillet

Baked Fish With Sour Cream Topping image 149
High In Something Seafood Low In Something Main Ingredient

Baked Fish With Sour Cream Topping

Impress your guests with this elegant yet easy Baked Fish recipe! Flaky fish fillets are topped with a creamy, crunchy, and flavorful sour cream mixture, then baked to perfection. This recipe is perfect for a weeknight dinner or a special occasion. Ready in under an hour!

See Complete Recipe