Hake is a type of streamlined fish with some fierce and distinctive pointed teeth and also silvery belly. The population of hake is found in the Atlantic Ocean and Pacific Ocean in deep water. They are mostly imported from European countries.
Hake has a firm, flaky white flesh and comes with delicate flavour. There are numerous ways to cook hake steaks, such as pan-frying, braising, poaching or even steam and roast.
Hake with Artichokes and Peas
- olive oil
- 8 small shallots
- a few sprigs of fresh thyme
- 4 violet artichokes
- 3 rashers of higher-welfare bacon
- sherry vinegar
- 200 ml organic chicken stock
- 1 handful of frozen peas
- 4 x 125 - 150 g hake fillets, skin on
- extra virgin olive oil
- 1 lemon
Step by Step
- Heat a splash of olive oil in a saucepan until it is hot.
- Prepare a whole shallot and a few fresh thymes, cook it gently and cover for 10 minutes.
- Prepare 4 violet artichokes, remove the outer leaves, cut out the heart and cut each into 6 pieces. Meanwhile, slice 3 bacon into 2cm strips.
- Add a splash of sherry vinegar into the pan and cook it for 15 minutes until the artichokes are softened.
- Put one handful of peas into the pan and cook for another 6 to 8 minutes until the peas are softened as well. Splash a bit of water if the bottom of the pan looked dry.
- Set it aside and prepare your hake.
- Heat a little olive oil over a non-stick pan, and add the seasoned hake onto the pan with the skin-side facing down.
- Cook the hake over a medium-high heat for about 3 minutes, or the skin is crisp, then turn it and cook for another 1 to 3 minutes until the fish is just cooked through.
- Put the hake onto a plate with the prepared vegetables, and add a lemon wedge if you like and the dish is served.
Nutritional Facts (based on 100g serving)
Hake is a type of lean fish which is popular for its low contribution of fats. Hence, it contains less calories and a very friendly food when you are counting your calories intake.
It is packed with a lot of essential amino acids, which are all proteins, and aids in tissue repair and our body growth.
Hake’s lean meat contains a lot of polyunsaturated fatty acids, which is the healthier version of fat compared to saturated fat. This helps to reduce risk of heart attack, as well as stroke, obesity and hypertension.
Hake consists of moderate sources of omega-3 fatty acid (namely EPA, DPA and DHA). These fatty acids are essential in the development of nervous system especially in infants and children
Imported from Australia
Hake flesh is moist and white with few bones and a delicate texture. Hake fillets are ideal for portioning as they are of a relatively consistent thickness and texture.
Average Length: 70-100cm
Average Weight: 2-9kg (up to 14kg) Availability: year-round (peak May - Sep) TACC (tonne): 13,211
Average Quantity / 100g
Energy 336kJ Protein 16.4g Fat
- Total 1.6g
- Saturated 0.4g Carbohydrate 0.2g
- Sugars 0.2g Sodium 65mg