Spain · Easy
Hake with Garlic Sauce
A simple and flavorful dish featuring hake cooked in a rich garlic sauce.
Prep m · Cook m · Serves 4
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fish · Merlucciidae
Hake
Merluccius
Hake is a fish from the Merluccius genus found in the cold waters of the North Atlantic and North Pacific. It is commonly consumed for its delicate flavor and versatility in cooking. Hake is often used in various cuisines, from Mediterranean to Asian.
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ProductHake
FoodPulse IDFP283622688435
Short URLhttps://splink.pro/bwVxtA
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Basic Information
Common nameHake
Scientific nameMerluccius
Categoryfish
Food familyMerlucciidae
Alternate Names
esMerluza
frMerlu
Health Benefits
Major benefits
- Rich in long-chain omega-3 fatty acids (EPA and DHA) that support heart and brain health.
- High-quality complete protein plus vitamin D, iodine and selenium.
- Two servings of fatty fish per week is linked to reduced cardiovascular risk.
EvidenceConsensus among USDA, NIH and WHO reviews is that hake contributes positively to a balanced eating pattern when consumed in appropriate portions.
Nutrition (per 100 g)
calories90
water g80
protein g19
carbs g0
fiber g0
sugar g0
fat g1.5
saturated fat g0.3
omega3 g0.5
omega6 g0.1
sodium mg70
potassium mg350
calcium mg15
iron mg0.6
magnesium mg25
zinc mg0.8
vitamin a iu150
vitamin c mg0
vitamin k mcg0
folate mcg0
Cultivation
ClimateCold waters
Global Production
Seasonal availabilityAvailable year-round but peak in spring and autumn
Storage
RefrigerationStore at 0-4°C
FreezingCan be frozen for long-term storage
Shelf life3-5 days if refrigerated
Recipes (1)
Interesting Facts
- Hake is considered a sustainable seafood choice due to responsible fishing practices.
- It can be found in several varieties, including white hake and blue hake.
Frequently Asked Questions
Is Hake healthy?
Yes — Hake is generally considered a nutritious addition to a balanced diet when consumed in appropriate portions.
How should I store Hake?
Follow the storage guidance above. Most fresh varieties benefit from refrigeration; shelf-stable versions keep in a cool, dry cupboard.
Can I freeze Hake?
Many forms of Hake freeze well. Portion into freezer bags, label with the date, and use within 3 months for best flavor.
What does Hake pair well with?
Consult the recipe suggestions above — Hake usually pairs beautifully with fresh herbs, citrus, or a matching regional cuisine.
Where does Hake come from?
Hake is produced or sourced in a variety of regions worldwide. Local farmers' markets are often the freshest option.
References
- Sustainable Seafood · Seafood Watch
Profile source: seed-stub · updated 8/6/2026
