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Hoki Fillet / 蓝尖尾无须鳕鱼片(长尾鳕)
Hoki Fillet / 蓝尖尾无须鳕鱼片(长尾鳕)
Hoki Fillet / 蓝尖尾无须鳕鱼片(长尾鳕)
Hoki Fillet / 蓝尖尾无须鳕鱼片(长尾鳕)
Hoki Fillet / 蓝尖尾无须鳕鱼片(长尾鳕)
Hoki Fillet / 蓝尖尾无须鳕鱼片(长尾鳕)

Hoki Fillet / 蓝尖尾无须鳕鱼片(长尾鳕)

RM8.40
  • 300g

Hoki is also known as blue grenadier, New Zealand whiptail or blue hake, which is often found in New Zealand and around southern Australia, as well as off the Pa0nd silvery on the sides and belly, which harvested year-round from depths from 600 to 2500 feets water. 

Hoki fillet is delicate, white, succulent and tastes slightly sweet and produces a medium flake once cooked. Compared to other white fish, hoki is more flavourful as it has higher fat content but relatively mild taste.

 

Battered Hoki Fillet, Mash & Sauté Veg

source: unileverfoodsolutions.com.au

 

Ingredients

  • hoki fillet
  • 750ml water
  • 335ml milk
  • 165g potato flakes
  • 50g butter
  • 20ml oil
  • 300g kale
  • 300g zucchini

 

Step by Step

  1. Boil around 750ml of water with a pinch of salt, then remove from heat.
  2. Add 335ml of milk and 165g of potato flakes into it and whisk until combined. 
  3. Rest for two minutes, then whisk again until satisfactory consistency. 
  4. In a pan, heat about 50g of butter and 20ml oil, and saute the vegetables (300g of kale and 300g of zucchini) until softened. Season the vegetables with a pinch of salt and pepper. 
  5. Deep-fry 140g of Hoki fillets until they are thoroughly cooked and golden brown. 
  6. Put the fried Hoki fillet together with sauteed vegetables on a plate, decorate with a wedge of lemon and side with tartare sauce. 

 

Nutritional Facts

(based on 100g serving)

Calories

87 cal

Protein

19 g

Fat

1 g

Carbohydrate

0 g

 

Health Benefits

  • High Quality Protein Source
  • Hoki fish is packed with a lot of essential amino acids, which are all proteins.  Protein is an essential building block for tissue repair and also growth, and it is important especially for kids. 

  • Good for Heart Health
  • Hoki contains a lot of omega-3 fatty acids, which is a healthy food option. This helps to reduce risk of heart attack, other cardiovascular diseases, as well as preventing breast, colon and prostate cancer.

  • Improve cognitive function
  • For fish rich in omega-3 fatty acids, hoki is also good for improving cognitive function, especially for developing the brain. Omega-3 fatty acid, DHA, EPA can affect synaptic function and cognitive abilities and it is a good food for the brain. 

  • Good for weight loss program
  • Hoki is relatively low in calories in the same portion of other fish consumed. Despite that, it has low fat and high protein content, which you can easily feel full while having less calorie and fat intake. 

     

    Imported from New Zealand

    Hoki flesh is white, moist, delicate and boneless. Above all it is delicious! In New Zealand and many other countries, you will find your McDonald’s Filet-o-Fish is made with Talley’s sustainable Hoki.

    Average Length: 60-100cm (up to 130cm) Average Weight: 500g-3.5kg

    Availability: year-round (peak Jun - Sep) TACC (tonne): 160,010

    Nutritional Information:

    Average Quantity / 100g

    Energy 302kJ Protein 15.2g Fat

    - Total 1.2g

    - Saturated 0.2g Carbohydrate 0.3g

    - Sugars 0.3g Sodium 53mg 

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