Hake: Did You Know…

23 October 2020

Hake can be used as an alternative in recipes requiring pollock or cod?

According to the website, www.seafoodsource.com, the texture of the different species of hake varies from soft to moderately firm but, overall, it is considered to have less flake than cod, haddock and pollock. The best species, like Cape capensis and Antarctic queen, have a texture similar to sole. Hake is regarded as mild-tasting, even a bit sweet, and two high-end hakes – Merluccius capensis and Merluccius paradoxus – are marketed as Cape Hake. It is considered among the best variety of hake because it offers the firmest meat.

The Sea Harvest Group is a leading company committed to responsible harvesting of fish resources and exports hake products that carry the sought-after global gold standard for sustainability, the Marine Stewardship Council (MSC) logo, to approximately 30 countries worldwide.

Choosing hake dishes at least three times a week is one of the best decisions that you can make to promote a healthy diet, as it is packed with a range of health benefits. These are summarised as follows on the website, www.nutrition-and-you.com.

  • Hake fish is one of the finest sources of essential fatty acids, protein, minerals and fat-soluble vitamins like vitamin A, E and D.
  • It is non-oily, deep water fish, and therefore, low in calories and saturated fats; 100 g contains only 78 calories compared to more than 100 calories in 100 g of chicken.
  • Hake contains lean, white meat that composes good amino-acids profile.
  • Hake’s lean meat is a good source of polyunsaturated fatty acids (PUFA).
  • Studies have shown that eating seafood can decrease the risk of heart attack, stroke, obesity and hypertension. Seafood is low in saturated fat and higher in “heart healthful” polyunsaturated fat, including omega-3 fatty acids. Research studies suggest that omega-3 fatty acids play an important role in the development of the nervous system, especially in infants and children.
  • Hake fillet compose B-complex vitamins such as niacin, pyridoxine (B-6). It is also good source of vitamin-E, vitamin-B12, thiamin, and riboflavin. It is also a natural source of rich minerals including iodine, calcium, zinc, potassium, phosphorus, and magnesium. Iodine is an important trace element in human nutrition and is essential for thyroid hormone synthesis.

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