Hake

What it is

Hake is a white sea fish with a soft, loose flake and a mild, clean flavour, popular across Spain and the Basque country. We cut it to order at the counter as fillets, loins and steaks, skin on or off. Priced by weight, filleted, skinned and pin-boned by hand at no charge.

Why choose it

Hake is the fish Spanish cooks reach for and the one to choose when you want a softer, more tender white fish than cod. It carries a sauce beautifully, sits well with clams, peas and a green sauce, and its loin gives you a clean thick piece for the pan or the oven.

How it tastes

Mild and clean with a soft, delicate flake that is looser and more tender than cod or haddock. The flesh is white and moist and breaks into fine flakes, so it needs a gentle hand in the pan. The loin, the thick middle cut, holds together most firmly and is the piece to roast or pan-fry.

How to cook it

Pan-fry a loin skin-side first for a crisp skin, roast at 190C, bake it in a sauce, or cook it a la plancha on a hot flat pan. It suits braising with clams and white wine. Because the flake is soft, turn it once and handle it gently.

What goes with it

Clams, peas and a salsa verde or Spanish green sauce. Chorizo, white beans and paprika. Lemon, parsley and garlic, or a tomato and pepper base.

How long it takes

A loin roasts in 10 to 12 minutes, pan-fries in 3 to 4 minutes a side, and bakes in a sauce in 12 to 15 minutes. The soft flake tells you it is done when it separates cleanly. Times vary with thickness.

Nutrition

Hake is high in protein and lean, with little fat. A typical fillet carries around 17 to 20 grams of protein. It is a good source of B vitamins and a light, easily digested white fish, low in omega 3 compared with oily fish.

Sustainability

Ask at the counter for the day's sourcing. We can advise on responsibly sourced hake and suggest an alternative like cod or pollock if you want one.

Where to buy it

At the counter at 18 Barnes High Street, cut to order, or delivered across south west London and shipped across the UK.

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Common questions

What is the difference between hake and cod?

Hake has a softer, looser and more tender flake than cod, and a milder flavour. Cod holds a batter better and stays in bigger firm flakes. Hake suits sauces, clams and Spanish dishes where a tender fish is wanted.

Which cut of hake is firmest for the pan?

The loin, the thick middle cut, holds together most firmly and is the piece to pan-fry or roast. Ask at the counter for a loin from the thick end.

Why does my hake fall apart in the pan?

Hake has a naturally soft flake, so it needs a gentle hand. Pat it dry, get the pan hot, turn it only once and lift it with a wide spatula. A thicker loin holds together better than a thin tail.

Can I freeze hake?

Yes. Wrap it tightly, freeze it quickly and defrost in the fridge overnight. Pat it dry before cooking because the flake holds water.

How do I know hake is fresh?

Fresh hake smells clean and of the sea, the flesh is firm and moist and there is no strong smell. We cut it to order at the counter so you can see it.

Is hake high in protein?

Yes. A typical hake fillet carries around 17 to 20 grams of protein and little fat, which makes it a lean high-protein choice.