{"title":"Hake","description":"\u003ch2\u003eWhat it is\u003c\/h2\u003e\n\u003cp\u003eHake 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 \u003ca href=\"\/products\/hake\"\u003efillets, loins and steaks\u003c\/a\u003e, skin on or off. Priced by weight, filleted, skinned and pin-boned by hand at no charge.\u003c\/p\u003e\n\u003ch2\u003eWhy choose it\u003c\/h2\u003e\n\u003cp\u003eHake 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.\u003c\/p\u003e\n\u003ch2\u003eHow it tastes\u003c\/h2\u003e\n\u003cp\u003eMild 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.\u003c\/p\u003e\n\u003ch2\u003eHow to cook it\u003c\/h2\u003e\n\u003cp\u003ePan-fry a loin skin-side first for a \u003ca href=\"\/blogs\/journal\/pan-fry-fish-crisp-skin\"\u003ecrisp skin\u003c\/a\u003e, 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.\u003c\/p\u003e\n\u003ch2\u003eWhat goes with it\u003c\/h2\u003e\n\u003cp\u003eClams, peas and a salsa verde or Spanish green sauce. \u003ca href=\"\/blogs\/journal\/hake-with-chorizo\"\u003eChorizo, white beans and paprika\u003c\/a\u003e. Lemon, parsley and garlic, or a tomato and pepper base.\u003c\/p\u003e\n\u003ch2\u003eHow long it takes\u003c\/h2\u003e\n\u003cp\u003eA 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.\u003c\/p\u003e\n\u003ch2\u003eNutrition\u003c\/h2\u003e\n\u003cp\u003eHake 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.\u003c\/p\u003e\n\u003ch2\u003eSustainability\u003c\/h2\u003e\n\u003cp\u003eAsk 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.\u003c\/p\u003e\n\u003ch2\u003eWhere to buy it\u003c\/h2\u003e\n\u003cp\u003eAt the counter at 18 Barnes High Street, cut to order, or delivered across south west London and shipped across the UK.\u003c\/p\u003e\n\u003cp\u003e---\u003c\/p\u003e\n\u003ch2\u003eCommon questions\u003c\/h2\u003e\n\u003ch3\u003eWhat is the difference between hake and cod?\u003c\/h3\u003e\n\u003cp\u003eHake 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.\u003c\/p\u003e\n\u003ch3\u003eWhich cut of hake is firmest for the pan?\u003c\/h3\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003ch3\u003eWhy does my hake fall apart in the pan?\u003c\/h3\u003e\n\u003cp\u003eHake 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.\u003c\/p\u003e\n\u003ch3\u003eCan I freeze hake?\u003c\/h3\u003e\n\u003cp\u003eYes. Wrap it tightly, freeze it quickly and defrost in the fridge overnight. Pat it dry before cooking because the flake holds water.\u003c\/p\u003e\n\u003ch3\u003eHow do I know hake is fresh?\u003c\/h3\u003e\n\u003cp\u003eFresh 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.\u003c\/p\u003e\n\u003ch3\u003eIs hake high in protein?\u003c\/h3\u003e\n\u003cp\u003eYes. A typical hake fillet carries around 17 to 20 grams of protein and little fat, which makes it a lean high-protein choice.\u003c\/p\u003e","products":[{"product_id":"hake","title":"Hake","description":"\u003cp\u003eHake is a white sea fish with a soft, loose flake and a mild, clean flavour. It is the fish Spain and the Basque country cook more than any other. The flesh is more tender than cod or haddock and breaks into fine moist flakes, so it wants gentle handling and a single turn in the pan.\u003c\/p\u003e\u003cp\u003eAt the Barnes counter we cut it into fillet portions, skin on for the pan or skinned for baking in sauce, pin-boned by hand. The thick loin end holds together most firmly.\u003c\/p\u003e\u003cp\u003ePan-fry it skin-side first for three to four minutes a side, roast at 190C or bake it in a sauce with clams, peas and parsley in the Basque manner.\u003c\/p\u003e","brand":"From The Sea","offers":[{"title":"Fillet Portion","offer_id":58313212166408,"sku":"FTS-HAKE-1","price":10.0,"currency_code":"GBP","in_stock":true},{"title":"Skinned","offer_id":58313212199176,"sku":"FTS-HAKE-2","price":10.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1037\/2372\/9160\/files\/hake-whole_869b4e96-75b2-4bdc-8763-82f7bc015c6d.jpg?v=1785174626"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1037\/2372\/9160\/collections\/hake-whole.jpg?v=1785185994","url":"https:\/\/fromthesea.co.uk\/collections\/hake.oembed","provider":"From The Sea","version":"1.0","type":"link"}