Hake on the market comes in the form of frozen fillets with or without skin, and also in the form of carcasses. When buying, however, it is worth checking where the hake you want to buy comes from, because not all fishing places and methods are safe for the environment. Check if hake is he althy and find out about the nutritional value of hake.

Hakeis a lean fish, which in 100 g of meat contains 2.2 g of fat and 50 mg of cholesterol. It is distinguished by a high content of the valuable DHA acid - 100 g of this fish contains as much as 0.32 g of this ingredient. This is much more valuable than other lean fish: cod, redfish, halibut or miruna.

In addition, hake is a source of wholesome protein (so it can be used interchangeably with animal meat), calcium, selenium and vitamin B12. Fish contains essential amino acids that are not produced in the body, such as: lysine (1.42 g / 100 g), leucine (1.32 g / 100 g), valine (1.0 g / 100 g), isoleucine ( 1.16 g / 100 g), threonine (0.90 g / 100 g).

Hake: vitamins and minerals

Among the minerals and vitamins contained in hake, noteworthy is the content of calcium (41% of the daily requirement for this ingredient), selenium (46% of the daily requirement) and vitamin B12 (42% of the daily requirement).

Calcium, just like phosphorus, the content of which in hake covers 20% of the daily requirement for an adult, is primarily a building block for bones and teeth, but also has a number of other functions. It participates in the conduction of nerve stimuli, blood clotting, muscle contractility and activates some enzymes. It is also essential for the proper functioning of the cardiovascular system and is important in lowering blood pressure. On the other hand, phosphorus additionally affects the maintenance of the acid-base balance and participates in energy transformations.

Selenium is a component of enzymes, therefore it has a number of functions in the body, including participates in the metabolic processes of the cell, takes part in the protection against free radicals, participates in the metabolism of thyroid hormones. Additionally, selenium increases immunity and may also lower the risk of cancer.

Vitamin B12 is responsible for the proper functioning of the nervous system and participates in synthesisnucleotides and choline. It is also involved in the production of red blood cells in the bone marrow, the metabolism of proteins, fat and carbohydrates, and the synthesis of DNA and RNA. In addition, vitamin B12 participates in the transformation of folic acid into its active form: tetrahydrofolate.

Additionally, hake is a fairly good source of niacin, a vitamin belonging to the water-soluble vitamins. Niacin is responsible for the proper functioning of the brain and peripheral nervous system and participates in the synthesis of sex hormones, thyroxine, cortisol and insulin.

Fish - which is worth eating and avoiding

Hake: nutritional value in 100 g of fresh fish

Energy value (kcal)89
Protein (g)17,2
Fat (g)2,2
Saturated fat (g)0.54
Monounsaturated fat (g)0.65
Polyunsaturated fat (g)0.75
Including omega-30.36 g (DHA 0.32 g)
Cholesterol (mg)50
Potassium (mg)270 (6% of the RDA for an adult)
Sodium (mg)100 (7%)
Phosphorus (mg)142 (20%)
Iron (mg)0.5 (5%)
Selenium (µg)25.3 (46%)
Calcium (mg)41 (41%)
Magnesium (mg)23 (5%)
Niacin (mg)3.0 (19%)
Vitamin B6 (mg)0.18 (14%)
Vitamin B12 (µg)1.0 (42%)
Vitamin D3 (µg)1.2 (8%)
Vitamin A (µg)10 (1%)

Source: IŻŻ Database, Nutrition Standards, IŻŻ Amendment, 2012

Is hake he althy?

Due to the high content of polyunsaturated fatty acids, hake is recommended in the prevention of atherosclerosis, rheumatoid arthritis, asthma and allergies, and for people with cardiovascular diseases. Increasing the consumption of polyunsaturated fatty acids reduces the ability of platelets to aggregate, thus reducing the likelihood of blood clots and lowers the body's response to pathogens, toxins and tissue damage.

Hake is a fish that is safe for pregnant women. It does not contain mercury compounds. A remarkable advantage of hake as a lean fish is its relatively high content of DHA acid, which has a beneficial effect on the development of the fetus. DHA acid plays a role in proper developmentfetal brain and cornea.

Worth knowing

Hake on the market comes from several fishing places and is caught using various methods. MSC-certified hake comes from safe fisheries that do not endanger the species' extinction, so buy this fish with confidence. Hake in the Northeast Atlantic and off the coast of Greece, on the other hand, is fished using longlines and gillnets and there is a risk of overfishing, so try to limit your consumption of hake from this fishing area.

How to prepare a hake?

Hake meat is white or pale pink and is tender and tender. Hake is available on the market as fillets with or without skin and as carcasses. Hake can be prepared in many ways, but to emphasize its delicate taste, it is best to choose traditional or steaming, grilling and baking. You can serve the fish sautéed, with roasted vegetables or grilled vegetables, as well as in sauces such as lemon, tomato, broccoli, and spinach. The fish can also be prepared in Greek form and in the form of fish meatballs. You can also use hake in risotto or kashotto and in fish soup.

Fish can also be fried in breadcrumbs, but such thermal treatment will reduce the content of beneficial polyunsaturated mashed acids and will contribute to increasing the content of saturated fatty acids, which have a negative effect on the human body.

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Recipe for hake curry

  • 100 g hake fillet
  • 15 g olive oil
  • 100 ml coconut milk
  • 20 g onion
  • 100 g red pepper
  • 100 g zucchini
  • 80 g tomatoes
  • s alt
  • pepper
  • ginger root on a grater
  • coriander
  • turmeric

Preparation method:

Fillets cut into smaller pieces, rub with s alt and pepper, leave for an hour in the refrigerator. Wash the peppers, zucchini and tomatoes. Cut the pepper, zucchini and onion into strips, scald the tomato, remove the skin and dice it. Pour olive oil into the pan,stew vegetables with spices, pour coconut milk. Bake the hake at 200 degrees C for 18 minutes. Combine the fish with the previously prepared curry sauce. Serve with rice.

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