benefit, harm, is it possible for pregnant women

Heck is… so pro­sa­ic! Well, just think about what this fish looks like — always head­less, frozen-frozen, gray, unsight­ly … What can you cook from this? ..


Mean­while, hake is a healthy, nutri­tious and very tasty fish. A lit­tle skill — and it is easy to turn it into a true culi­nary mas­ter­piece. But the name, the name! .. So let’s change it, let’s call hake … hake. No deceit, no fraud: hake — he is hake, Euro­pean hake. Let’s get to know this fish bet­ter!

Where does hake come from?

Hake, also known as hake, lives in the Atlantic, the Mediter­ranean and Black Seas, is caught in the Bay of Bis­cay — the fish, one might say, is ubiq­ui­tous. And not so ugly. The body of the hake is elon­gat­ed, sil­very in col­or, with very, very small scales. We are accus­tomed to see­ing small hake car­cass­es, but this fish can be quite large, up to 1 meter long. Hake meat is lean, rather ten­der and almost bone­less. The fish is ide­al for fry­ing and bak­ing.

Why hake is always on sale without a head?

Hake is a preda­to­ry fish, with a large head, with a toothy mouth. And the point is not that her teeth are large and sharp, the point is in the head itself: it is sim­ply gigan­tic in this fish, it accounts for almost a third of the entire length of the fish. Accord­ing­ly, the hake’s head weighs a lot. What is the use of the head of a fish if it is most often thrown away dur­ing cut­ting? But dur­ing trans­porta­tion, stor­age with big-head­ed fish there will be more trou­ble, more weight — a pure logis­tics issue. In addi­tion, the fresh­ness of head­less fish is much eas­i­er to main­tain. There­fore, fresh­ly caught hake is decap­i­tat­ed imme­di­ate­ly after the catch — for rea­sons of eco­nom­ic fea­si­bil­i­ty.

Hake: calories

The aver­age nutri­tion­al val­ue of a hake looks like this:

  • 18.3 g pro­tein
  • 1.3 g fat
  • 0.2 mg Omega‑3

Hake calo­rie per 100 g — 85 kcal. But this is in fish that has under­gone a very gen­tle heat treat­ment. For exam­ple, a hake steam cut­let will already con­tain 96–100 kcal, and a fried hake will pull on all 105–115 kcal.

Hake meat is quite fat­ty, ten­der, white, it has few bones and after min­i­mal heat treat­ment it is eas­i­ly sep­a­rat­ed from the skele­ton fil­let. Add to this the pres­ence of a large amount of vit­a­mins and microele­ments in fish — and you have an excel­lent prod­uct for baby and diet food.

Heka composition

This marine fish con­tains an almost com­plete list of the ele­ments of the peri­od­ic table: cal­ci­um, zinc, mag­ne­sium, sodi­um, iron, cop­per, man­ganese, chlo­rine, nick­el and cobalt, iodine … The list of vit­a­mins is no less impres­sive: A, C, E, D, PP , almost all B vit­a­mins. To all this, pro­teins and omega‑3 fat­ty acids are added. The high­est con­cen­tra­tion in hake meat is flu­o­rine, sul­fur, potas­si­um and phos­pho­rus (more than 200 mg per 100 g of meat) and vit­a­min PP (4.3 mg per 100 g of meat).

But there are prac­ti­cal­ly no car­bo­hy­drates in hake, no mat­ter how you cook it.


The benefits of fish: hake

Like any marine fish, hake con­tains many nutri­ents and, of course, is a com­po­nent of many types of diet food.

Hake is rec­om­mend­ed for those who suf­fer from thy­roid dis­eases. The high con­tent of iodine in fish helps restore the bal­ance of iodine in the body, improve the func­tion­ing of the gland and restore hor­mon­al lev­els.

Hake is also use­ful in dia­betes, as it can nor­mal­ize blood sug­ar lev­els.

Fish is advised to include in the diet of those suf­fer­ing from dis­or­ders of the car­dio­vas­cu­lar sys­tem. The pres­ence of potas­si­um, mag­ne­sium and sodi­um in it has a ben­e­fi­cial effect on the state of blood ves­sels and helps reg­u­late blood pres­sure. Also, the use of this fish has a pos­i­tive effect on the func­tion­ing of the ner­vous sys­tem.

Hake will also be use­ful for those who have diges­tive prob­lems, in par­tic­u­lar peo­ple with meta­bol­ic dis­or­ders. And one more plus: hake stim­u­lates the body’s cleans­ing process­es and can be includ­ed in a detox diet.

Who can’t eat hake

In mod­er­a­tion, the use of hake does not threat­en any­thing. How­ev­er, there are still some con­traindi­ca­tions for use. First of all, hake, like any sea fish, is unde­sir­able on the table for an aller­gic per­son. At the very least, hake should be used very care­ful­ly.

Do not eat hake for those who suf­fer from con­sti­pa­tion. Fish con­tains a lot of iron, and this ele­ment just helps to hold the stom­ach togeth­er.

Is it possible to use hake for pregnant and lactating women?

Like any fish, it is not only pos­si­ble, but nec­es­sary. Of course, you should adhere to rea­son­able vol­umes and take into account the indi­vid­ual char­ac­ter­is­tics of your body.

How to choose hake?

Hake comes to our retail chains frozen. When choos­ing fish, you should choose an intact car­cass cov­ered with a uni­form, not too thick lay­er of ice. It should be borne in mind that hake is a del­i­cate fish, eas­i­ly los­ing its nat­ur­al taste and smell, so it should be cooked imme­di­ate­ly after pur­chase, avoid­ing re-freez­ing.


hake recipes

Hake (recall, he is hake) is a tru­ly uni­ver­sal fish. It is great in stews, in fish soups, it can be fried, baked, grilled … But it should be not­ed that it is some­what dry, so a drop of good oil, best of all but­ter, will not hurt him at all.

Poached hake with eggs and carrots with aioli sauce

Cook­ing time: 1 h 30 min.

For 4 serv­ings:

  • 4 por­tions of hake (200 g each)
  • 800 g young car­rots
  • 4 eggs
  • 50 ml white wine vine­gar
  • 30 g but­ter
  • 1 tsp ground cumin
  • 1 bunch of fra­grant herbs
  • salt pep­per
  • For the aioli sauce:
  • 1 yolk
  • 1 st. l. medi­um spicy mus­tard
  • 100 ml veg­etable oil
  • 2 gar­lic cloves
  • salt pep­per

Peel the car­rots, wash and cut into length­wise quar­ters. Melt the but­ter in a saucepan, put the car­rots, salt, pep­per and sprin­kle with cumin. Pour in enough water to cov­er the veg­eta­bles. Cov­er the saucepan with a sheet of alu­minum foil and cook the car­rots for 15 min­utes over medi­um heat: the veg­eta­bles should remain slight­ly crispy.

Pre­pare the aioli. Peel and chop the gar­lic. In a con­ve­nient bowl, grind the yolk with mus­tard and gar­lic. Pour­ing veg­etable oil in a thin stream, beat until a homo­ge­neous mass of sour cream con­sis­ten­cy is obtained.

Pre­pare poached eggs. In a saucepan, bring to a boil a suf­fi­cient amount of water with vine­gar and a pinch of salt. Pre­pare a ladle and grease it with a lit­tle oil. Release 1 egg into a ladle, low­er into a pot of boil­ing water and cook for 3 min­utes. Trans­fer the poached egg to a paper tow­el. Cook the remain­ing eggs in the same way.

Bring a suf­fi­cient amount of water to a boil in a saucepan, add a bunch of fra­grant herbs, salt and pep­per to taste. Put the pieces of fish into the water, reduce the heat to a min­i­mum and cook the fish for 8–10 min­utes.

Arrange the poached fish with a slot­ted spoon on por­tioned plates. Add car­rots, poached eggs and a lit­tle aioli sauce to the fish.

Hake baked in bacon

Cook­ing time: 1 hour

In 4 parts:

  • 2 hake fil­lets with­out skins (400 g each)
  • 1/2 bunch of pars­ley
  • 10 thin slices smoked bacon
  • veg­etable oil, salt, pep­per

Heat the oven to 200°C.

Wash pars­ley, sort, dry, fine­ly chop and mix with 3 tbsp. l. veg­etable oil.

Arrange the bacon slices on a work sur­face to form a rec­tan­gu­lar lay­er. Spread the lay­er with pars­ley oil.

Salt and pep­per the hake fil­let and put it on a lay­er of bacon with pars­ley. Wrap the fish in bacon, form­ing a baguette, and fix it tight­ly with kitchen string.

Trans­fer the fish in bacon to a bak­ing sheet lined with parch­ment and bake for 20–25 min­utes.

Steamed hake rolls with vanilla

Cook­ing time: 40 min.

For 4 serv­ings

  • 4 hake fil­lets
  • 2 tbsp. l. veg­etable oil
  • 1 vanil­la pod
  • salt, hot pep­per
  • For sauce:
  • 3 onions
  • 350 ml dry white wine
  • 90 g but­ter
  • lemon juice
  • 1/2 h. l. Sahara
  • salt pep­per

For the sauce 2 onions, peeled, chopped, pour wine, bring to a boil and reduce the liq­uid by three quar­ters. Remove sauce from heat, add oil and beat well. Salt and pep­per the sauce to taste, add sug­ar and lemon juice.

Rinse the fish, pat dry and cut each fil­let in half length­wise. Break the vanil­la pod in half length­wise, scrape out the con­tents and mix with veg­etable oil. Driz­zle the fish with vanil­la oil, roll the halves of the fil­let into rolls and fix with skew­ers or pieces of vanil­la bean.

Peel and chop the remain­ing onion. Place the fish rolls and onions in a steam­er bas­ket lined with parch­ment and cook for 5–7 min­utes.


Crumble with hake and leeks

Cook­ing time: 1 h 20 min.

For 4 serv­ings:

  • 400 g hake with­out skin and bones
  • 300 ml milk
  • 2 stalks of leeks
  • 200 ml liq­uid sour cream
  • 1 bulb
  • 15 g but­ter
  • salt pep­per
  • For crumbly dough (crum­ble):
  • 150 g flour
  • 100 g but­ter
  • 40 g seed mix­ture (sun­flower, flax, pop­py, sesame)

Dilute milk with 200 ml of water, bring to a boil in a saucepan and reduce heat. Put fish in milk and cook for 5 min­utes. Trans­fer the boiled fish to anoth­er bowl.

Heat the oven up to 180°C.

In a deep bowl, mix the flour with the seeds, add a pinch of salt and pep­per, put the but­ter and knead every­thing with your hands into small crumbs.

Rinse the leek thor­ough­ly and cut into thin cir­cles. Pre­pared leeks blanch in boil­ing salt­ed water for 3 min­utes and put on a sieve.

Peel the onion and chop fine­ly. In a saucepan in but­ter, fry the onion until trans­par­ent, add the leek, pour in the sour cream, salt and pep­per to taste.

Warm up the mass well and dis­trib­ute it among 4 por­tion molds. Put a slice (approx. 100 g) of fish into each mold and cov­er with a crumbly dough. Bake prod­ucts for 25 min­utes: the crum­ble should be well browned.

Serve the fin­ished crum­ble warm with a sal­ad of fresh veg­eta­bles.

Hake in complex breading

Cook­ing time: 40 min.

For 4 serv­ings:

  • 600 g hake fil­let with­out skin and bones
  • 100 g stale white bread
  • 100 g of grat­ed parme­san
  • 5–6 sprigs of pars­ley
  • 60 g chopped hazel­nuts
  • 2 eggs
  • 80 g flour
  • 30 g but­ter
  • 3 art. l. veg­etable oil

Heat the oven up to 180°C. Divide the fish into 4 por­tions. Crush the bread into crumbs. Rinse the pars­ley, pat dry and fine­ly chop. Mix parme­san with bread­crumbs, pars­ley and nuts, add salt and pep­per to taste and pour onto a flat plate.

Pour flour into anoth­er flat plate. Whisk the eggs in a sep­a­rate bowl. Dip fish in flour, dip in egg and coat with bread­crumbs.

Heat veg­etable oil and but­ter in a fry­ing pan and fry the fish for 3–4 min­utes on each side. Bake the fried fish in the oven for 5–10 min­utes.

Arrange the fish on serv­ing plates. Serve hot with fresh veg­etable sal­ad and pota­to gar­nish.

The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.

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