Hake contains a lot of protein and little fat, so it’s easy and tasty to lose weight! And it is also very easy to prepare! Find out the calorie content of hake and include dishes from it in your diet menu!

Hake (hake) is a common sea fish from the cod order with a carcass length of 30-40 cm and white meat, low-fat and very tender. Since the calorie content of hake is only 86 kcal per 100 grams, it is widely used in dietary and regular nutrition as a very valuable source of easily digestible protein with many beneficial properties. It lends itself perfectly to any heat treatment, but it has a very loose, loose structure and, when fresh, quickly loses its quality. Therefore, hake is not processed on an industrial scale: it is only frozen (raw or semi-finished), but not salted, not pickled, and practically not preserved, like most other commercial fish. But there are a lot of recipes and methods for preparing hake at home, depending on which it can significantly change its taste, aroma and initial calorie content.

Fresh

Merluza is one of the products most in demand in any, including children's, dietary and medical nutrition. This is facilitated by the low calorie content of hake, amounting to only 86 kcal/100 g, as well as tasty lean meat with a minimum amount of bones. In addition, despite its relation to the very expensive cod family, this fish has an affordable price for the general consumer.

Due to its easy digestibility, the presence of many valuable components in the composition and various beneficial effects on the body, hake dishes are healthy for everyone. When consumed regularly, their beneficial effects are manifested by the following results:

• the body is provided with high-quality protein, which contains important essential amino acids, as well as vitamins and microelements;
• metabolism is stabilized, blood clotting processes are normalized and cholesterol levels in it are reduced;
• the functioning of the cardiovascular system is significantly improved, and its diseases are prevented;
• has a positive effect on the state of the nervous system;
• vision and nutrition of the optic nerve improves;
• the functions of the thyroid gland are improved;
• the quality and life expectancy increases.

The results of recent research by experts at the University of Pittsburgh confirmed that the components of fish oil have a positive effect on the parts of the brain responsible for emotions. Therefore, the more of them comes from food, the better a person’s mood.

Eating fish dishes is especially beneficial during weight loss. Due to its minimal calorie content even for fish, hake is ideal for inclusion in low-calorie diets. And the high content of easily digestible protein with a small amount of fatty acids ensures rapid saturation with subsequent long-term preservation of the feeling of satiety. At the same time, a large number of options, recipes and methods for preparing hake allows you to significantly diversify the menu and reduce the likelihood of failure. Taking into account the positive effect on the emotional and mental state, this effect is significantly enhanced and, in addition, prevents the occurrence of depression against the background of a low calorie diet.

In addition to the listed advantages, introducing hake dishes into the diet allows you to get rid of free radicals and prevent premature aging, as well as remove toxins and normalize sugar levels. This product is suitable for absolutely everyone, regardless of age and health status. The only contraindication is the presence of individual intolerance or allergy to fish and seafood.

Unfortunately, fresh hake can only be found close to the immediate catch. For all its positive taste and beneficial properties, this fish quickly loses its original characteristics. This process can only be temporarily stopped by quick freezing. In this case, the hake is delivered to the consumer in almost its original form.

Fresh frozen

Most often, frozen carcasses are sold with the head on or gutted, as well as filleted. In general, two types of freezing are used for fish: glazed and dry. Glazing is more suitable for hake, which protects the meat as much as possible from various external influences.

Glazing involves covering fish carcasses with ice and is considered one of the best ways to keep them fresh. According to standards, such a crust should have a thickness of 2-4 mm and not lag behind the surface of the product. If the ice lags behind, it means that the freezing-thawing cycle was repeated more than once, which could significantly deteriorate the quality of hake meat, making it dry, crumbly, with an unpleasant odor and a higher calorie content.

Important! Hake that has been subjected to repeated freezing can be not only tasteless and high in calories, but also dangerous to health. If bacteria get on defrosted fish, they will not die when re-frozen and can even multiply, which will make it unfit for consumption.

The second sign of a bad product is a yellow tint to the surface of the skin, which indicates that fat oxidation has begun. This happens even when the fish is stored correctly, but for a very long time. In addition, the “victims” of several frosts usually have a dented shape. Once frozen and thawed immediately before cooking, hake retains the maximum taste and aroma of fresh fish, almost all its beneficial properties and its original calorie content - 86 kcal/100 g.

Fillet

Fillet is more popular among consumers than a whole carcass, since it is much more convenient to cook and eat. This product is completely ready to use, does not require cutting, does not produce waste and contains no bones at all. On store shelves, fillets are found fresh frozen and in the form of semi-finished products.

Frozen

The calorie content of filleted hake is slightly reduced compared to the whole hake - up to 84 kcal/100 g. This is due to the fact that the fattest parts on the belly are removed during cutting. Although the difference is very insignificant, taking into account the fact that in general hake is one of the leanest (low-fat) sea fish.

As with carcasses, it is essential that fillets are frozen once and stored under appropriate conditions. With proper freezing and storage, the original taste, consumer characteristics and calorie content of hake are completely preserved. After repeated defrosting, the taste and benefits of the product deteriorate significantly, and due to the evaporation of moisture, the energy value per 100 grams increases slightly.

Dietary fish fillet with minimal fat content and low calorie content is ideal not only for those who want to lose weight, but also for children, the elderly and weakened people, especially those with stomach diseases or during recovery diets. It is recommended to consume fillet dishes as a preventive measure for cardiovascular, neurological and oncological diseases.

Semi-finished products

Another way to preserve fillets - in the form of semi-finished products - is not a low-calorie dietary product and does not have all the beneficial properties of a freshly frozen product. Its only advantage is the speed of preparation. This fillet comes in breaded portions and requires even less effort when cooking. According to the manufacturer's recommendation, they can be fried in different ways:

• in a deep fryer at 170ºС for 4-5 minutes;
• in the oven at 200ºС - 14 minutes (preferably without oil);
• in a heated frying pan - up to 6 minutes on both sides.

When finished, a crispy crust forms on the fish meat, and inside the pieces are very juicy and aromatic. They are a complete independent dish and can be combined with any side dish. But the calorie content of hake when prepared from a semi-finished product increases to 173.5–209 kcal/100 g, depending on the manufacturer. At the same time, proteins are inferior in quantity to carbohydrates (and mostly harmful simple ones), which are completely absent in fresh and frozen fillets. This is explained by the fact that the breading contains breadcrumbs, vegetable oil, wheat flour and modified starch, that is, pure carbohydrates. This hake is no longer a dietary source of easily digestible protein with minimal calorie content, but can be used as an option for quick and convenient preparation of lunch or dinner.

Dishes

From a culinary point of view, hake meat is very attractive because it is white, tender, low-boned and easily separated from the bones. In addition, such fish has low fat content, minimal calorie content and a lot of useful properties, which makes the prepared dishes an ideal dietary component of any diet. It is boiled, fried, steamed and baked in the oven. The result is excellent cold appetizers, soups and main courses.

Since this fish is very lean, it is recommended to cook it in sauces made from sour cream, cream, butter, and when fried, serve it with marinade. It should be borne in mind that when such nutritious components are added, the calorie content of hake increases several times. If this moment is important, in particular during the period of losing weight on a low-calorie diet, then it is better to refuse such supplements. Even lean hake will be quite tasty and, most importantly, will retain its original energy value.

Boiled

To maximize the preservation of beneficial properties and obtain a truly dietary dish with minimal calorie content, it is recommended to boil hake - in water or steamed. Before boiling, the fish or fillet is first cut into pieces, salted to taste, sprinkled with lemon juice and left in the refrigerator for 30–40 minutes. Then place the fish pieces on a steamer rack or in a saucepan, sprinkle with grated carrots and cook for 15–20 minutes.

In both options, the calorie content of boiled hake is 95 kcal/100 g. In this case, the increase in the number of calories is ensured solely by increasing the amount of proteins, which makes the boiled product as useful as possible for losing weight or maintaining weight.

Fried

Fried hake is considered less useful in dietary terms, the calorie content of which is 105 kcal/100 g when fried in flour and 110 kcal/100 g when cooked in batter. In addition, the amount of protein in it decreases to 14.3 g, but the fat content increases to 3.9 g and even 2.5 g of simple carbohydrates appear. Of course, if you consume such a dish with a normal healthy balanced diet, then there will be no harm from the indicated numbers. But when following a diet or with constant monitoring of calorie intake, they can affect the final result.

Before frying, cleaned and dressed fish or fillets are cut into pieces. Salt, pepper, add other seasonings to taste. Heat vegetable oil in a frying pan. Roll each piece in flour or dip in batter and place in a frying pan. Fry over low heat on all sides until golden brown.

Fried hake is considered the most delicious dish made from this fish. It is prepared simply and quickly, goes well with any side dish, vegetables, sour cream or cream sauces with herbs. But when choosing this or that additive, you should keep in mind that many of them can further increase the calorie content of hake.

Baked

The average energy value between boiled and fried is baked hake, whose calorie content is 98.8 kcal per 100 grams. Preparing such a dish is also not difficult and takes little time. At the same time, it turns out to be just as healthy, healthy and dietary as after boiling, but has a richer taste with a crispy crust, reminiscent of fried fish.

The carcass is cut into pieces, placed on a baking sheet, greased with olive oil, salt, pepper and other spices are added if desired. Bake in the oven at 180ºC for 40-50 minutes.

Stewed

For stewing, use 1 kg of fillet or whole carcasses cut into pieces. They are pre-fried without salt and spices in 4 tbsp. l. vegetable oil until half cooked. Then add grated carrots and onion cut into half rings, fry for another 5 minutes, stirring gently. Separately dilute 2 tbsp. l. tomato paste in 150 ml of water, add salt on the tip of a knife. Pour this mixture over the fish-vegetable mixture, mix carefully, and simmer for 10 minutes. Served with greens.

The calorie content of hake stewed according to this recipe is 103.2 kcal/100 g, which contains 11 g of protein, 5.8 g of fat and 2.2 g of carbohydrates. The dish is very nutritious, but can be considered dietary due to its high protein and vegetable fiber content.

The nutritional value

Merluza is a sea fish that is considered much healthier than river fish. It is rich in many substances vital for humans, ensuring the normal functioning of the entire body, including the brain.

Proteins fats carbohydrates

Hake meat is highly valued as a rich source of high-quality protein, which, given the complete absence of carbohydrates, low fat content and low calorie content, makes it a sought-after component of dietary nutrition. 100 grams of product contains:

• proteins - 16.6 g;
• fats - 2.2 g, of which saturated fatty acids - 0.6 g;
• carbohydrates – 0 g.

On the other hand, fish oil has health benefits, so its presence adds value to the product. Despite the fact that hake is a lean variety of sea fish, it contains a sufficient amount of useful polyunsaturated Omega-3 acid, especially in caviar. Therefore, when used for therapeutic and prophylactic purposes, it is recommended to purchase not fillets, but whole fish with caviar.

Omega-3 has a number of beneficial effects:

• protects against diabetes;
• prevents disorders of the cardiovascular system;
• reduces the severity of hypertension;
• improves reproductive function;
• normalizes the activity of the thyroid gland;
• has a beneficial effect on the central nervous system;
• gives stability to the nervous system.

Another valuable substance present in fish is methionine. This is an essential sulfur-containing amino acid, which has no fewer beneficial effects for the body:

• is an important participant in protein synthesis;
• promotes the breakdown of lipids, preventing the deposition of fats in the liver;
• has antioxidant properties, protects against toxins and free radicals, prevents cell destruction;
• increases the body's ability to cleanse itself;
• eliminates swelling caused by excess fluid in tissues.

As the basis of proteins and hormones, methionine is involved in many vital processes, including energy metabolism and the transport of fatty acids into mitochondria. Thanks to these properties of methionine, taking into account the high protein content and low calorie content, hake can be called an ideal product for weight loss.

Macro- and microelements

Merluza, like any sea fish, is a rich source of important minerals, macro- and microelements. The main components of the chemical composition provide the following beneficial effects:

• iodine - strengthens the immune system, increases strength and energy, has a beneficial effect on the activity of the brain and thyroid gland, improves the condition of teeth, skin, nails, hair;
• phosphorus - supports mental and muscle activity, growth and development of bone and dental tissue, maintains metabolism and acid-base balance;
• sodium - activates pancreatic enzymes, normalizes water-salt metabolism and acid-base balance, activates the production of gastric juice, dilates blood vessels, improves the functions of the nervous and muscular systems;
• magnesium - lowers blood pressure, regulates heart rate, normalizes sugar levels, improves respiratory function, prevents muscle and joint pain;
• manganese - promotes the rapid absorption of vitamins, improves the functioning of the central nervous system, regulates carbohydrate and fat metabolism;
• potassium - reduces blood pressure and the risk of stroke, prevents muscle loss, prevents the formation of kidney stones, regulates water balance and controls the electrical activity of the heart and other muscles;
• iron - participates in the formation of blood cells, promotes the transfer of oxygen to cells and the formation of hemoglobin, neutralizes toxins;
• cobalt is involved in hematopoiesis, participates in the synthesis of amino acids and the breakdown of macronutrients, activates metabolic processes, stimulates the development of red blood cells.

All of these elements are present in an easily accessible form and are fully absorbed, providing the most effective effect on the body.

Vitamins

The vitamin composition of hake is not as rich as the mineral composition, but it contains the most important vitamins for humans:

• C - a powerful antioxidant with a pronounced anti-allergenic and anti-inflammatory effect, provides immune protection and mental stabilization, participates in the synthesis of many substances, regulates blood clotting, and activates hematopoietic processes;
• A − regulates the balance of minerals, promotes active synthesis of proteins and fats, improves vision;
• E - normalizes the functioning of the reproductive system, has a beneficial effect on the cardiovascular, endocrine and nervous systems, increases oxygen consumption by tissues;
• B1 – stabilizes blood circulation;
• B2 – increases the ability of cells to absorb oxygen;
• B6 – accelerates metabolism and fat burning;
• B9 – normalizes liver function, strengthens immune defense;
• PP - activates the conversion of carbohydrates into glucose.

The complex of vitamins, minerals and other useful elements contained in hake helps to heal and cleanse the body, improves metabolic processes and ensures the prevention of many serious diseases, including cancer. The low calorie content of hake, a large amount of easily digestible protein, and the presence of some unique and a whole complex of vital substances make this fish a valuable component of any food, including dietary nutrition.

Hake (aka hake) is recognized by nutritionists as the best cod fish. Its habitat is the Atlantic and Pacific oceans. The maximum size of this representative of cod reaches one and a half meters, weight can be more than 10 kilograms.

Culinary properties of hake

This fish has excellent taste and nutritional properties. The cooking method can regulate its calorie content. Hake is good fried, baked, or stewed. The flesh of this fish has almost no bones, making it excellent for minced cutlets and filling for pies.

Merluza is tasty, has tender white meat, not dry at all, and does not have any specific smell or taste. The fish must be frozen, after which it does not lose its properties.

Is this fish good for everyone?

Hake dishes are recommended for everyone, including children, the elderly and those who suffer from various diseases. An exception may be people who are allergic to fish, but their percentage is negligible. For those who are worried about calories, hake is recommended with light side dishes of green vegetables and salads.

In European restaurants, dishes made from this fish are in great demand. A skilled cook knows more than a dozen recipes for preparing hake with various sauces and herbs in the form of fish soup and grilled roast.

How to cook hake deliciously

In principle, hake is good cooked in any way. The choice of recipe depends on personal preferences. When purchasing, it is better to have the hake decapitated and gutted. A carcass that has already been prepared will require a minimum of time. You will need to peel off the small scales from it, wash it and cut it into portions.

Important! Never refreeze fish. During secondary defrosting, it will lose its juice and the meat will become tough, dry and tasteless. This type of fish is called frozen.

How to cook delicious hake in your own kitchen? Lovers of green vegetables can cook fish with broccoli in sour cream sauce.

Wash a hake carcass weighing 700 g, peel it from scales, cut it into portions. Lightly sprinkle each of them with ground pepper and rub with salt. Fry the fish until cooked and place on a paper towel to remove excess fat.

While the fish is frying, throw the broccoli into boiling water and cook for 3 minutes, then lightly fry it in olive oil with a chopped garlic clove.

To prepare the sauce, chop the greens, squeeze the garlic through a press and mix with 100 g of sour cream, heat slightly in the microwave.

Place broccoli on a plate, place fish on top and pour sauce over it.

Calorie content of fried hake

Fans of this fish will be interested in how many calories are in it. So, you don’t have to worry too much about this. It is not much higher than the calorie content of boiled. 100 g of fried hake contains 105 kcal, and boiled hake contains 95 kcal. For comparison, we can cite data that the calorie content of pork can reach up to 489 kcal, depending on the part of the carcass, and lamb - up to 320 kcal.

It’s another matter if you fry it with breadcrumbs, flour or batter. Due to this “boning”, the total calorie content can greatly increase. It is best to fry the fish simply with salt and pepper, and remove excess oil with a paper napkin, placing the hake on it directly from the frying pan.

Grilled hake

For people with gastrointestinal diseases or high cholesterol levels, any fried foods are prohibited. But not everyone likes boiled fish. Modern kitchen appliances make it possible to cook hake, for example, on the grill. This can be not only an outdoor charcoal grill, but also an electric one, which can be used in your kitchen all year round. This device allows you to reduce calorie content to a minimum. At the same time, hake is not inferior in taste to fried hake.

All modern grill models are equipped with a timer and do not require participation in cooking. You just need to pre-marinate the fish, place it on the grill, sprinkle with spices as desired and turn on the appliance. If the grill is double-sided, then the pieces do not even need to be turned over, since the heating occurs both from below and from above.

The grill panels are non-stick, so no oil is required. And nothing will stick like that. The fish cooks quickly and therefore remains juicy. The cooking process itself will bring pleasure, and the aroma of the cooking fish will drive you crazy.

You can diversify the taste of fish with various marinades. You can use dry white wine for this purpose. If you cook fish in a lemon-ginger marinade, its taste will be especially bright. To do this, take two tablespoons of soy sauce, olive oil and lemon juice, mix and add a small piece of ginger, grating it. Mix everything.

Pour the marinade over the carcass and marinate in the refrigerator for about an hour. Grill the whole thing.

Hake: health effects

The health benefits of hake are not questioned by doctors. This fish is very rich in a number of vitamins and microelements that everyone needs. Behind the banal wishes of doctors to eat more vitamins lies the enormous influence of these little helpers on all metabolic processes in our body. With a lack of these substances, a person will look and see worse, will not be able to resist infections, and will feel constantly tired.

The presence of vitamins A, C, E, PP and a number of group B in this fish contributes to the accelerated removal of toxins and plays a role in the prevention of cancer. Hake is good for the skin and mucous membranes, has a positive effect on the functioning of the thyroid gland, nervous system and digestive tract.

Antioxidants, which hake fillet is rich in, prevent aging. Nutritionists advise eating this fish regularly, then the body will be provided with the omega-3 fatty acid it needs for normal functioning. Having a reduced calorie content, hake can take an important place in dietary nutrition.

Therefore, you should not forget about eating hake, then you will be able to enjoy delicious dishes and benefit your body.

Hake is a genus of fish from the cod family, which is very popular in the preparation of dietary dishes. This fish is perfectly absorbed by the body, enriching it with essential vitamins and microelements. Unfortunately, fresh hake quickly loses its beneficial properties, taste and aroma, so in stores you can most often find frozen fillets, from which it is easy to prepare many tasty and healthy dishes.

This fish is a rich source of protein, micro and macroelements: potassium, sodium, sulfur, iron, iodine, zinc, copper, chromium, molybdenum, nickel, manganese, calcium, fluorine, cobalt and many others. etc. In addition, hake contains vitamins such as E, C, PP, A, B1, B2, B6, B9, which help regulate metabolism, remove waste and toxins, and also prevent the development of cancer. Fish contains healthy saturated fats and acids, which have a beneficial effect on the body.

Fried hake: calories

100 g of fried fish contains 105 kcal, 14.3 g of protein, 3.9 g of fat and 2.5 g of carbohydrates. By eating 100 g of fried hake per day, you will enrich your body with a large amount of vitamins and microelements.

Calorie content of boiled hake slightly less than fried. 100 g of product contains 95 kcal, 18.5 g of protein and 2.3 g of fat. Thus, we can conclude that boiled hake has less calories and is more healthy than fried hake.

How to cook hake: recipes

From hake fillet you can prepare a lot of healthy and tasty dishes. You can bake it in the oven, cook soup, make pies, steam it, or simply fry it in a frying pan.

Compound:

1. Hake - 6 fillets
2. Onions - 2 pcs.
3. Garlic - 4 teeth.
4. Parsley - 1 bunch.
5. Vegetable oil - 50 ml
6. White wine - 70 ml
7. Water - 70 ml
8. Salt and pepper - to taste.

Preparation

• Thaw the fillets at room temperature. This way the fish will not lose its juice and will not be dry after cooking. Rinse under running water and dry.
• Peel and chop the onions and garlic. Wash the parsley and chop it finely.
• Cut the fillet into portions. Rub each piece generously with salt and pepper. If desired, you can add some fish seasonings.
• Place onion, parsley and garlic in a deep dish. Season with salt and pepper. Place portioned pieces on top of the vegetables at a short distance from each other. Pour vegetable oil over the fish.
• Mix water and wine in a separate bowl. Pour the prepared sauce over the hake fillets. Place the baking sheet with fish in an oven preheated to 210 degrees for 40 minutes. Turn over after 15 minutes. When the dish is ready, turn off the oven and let the fish simmer in the oven for a while.
• It is best served with mashed potatoes or boiled rice.

Compound:

1. Hake - 6 fillets
2. Carrots - 2 pcs.
3. Onions - 2 pcs.
4. Eggs - 2 pcs.
5. Sour cream - 4 tbsp. l.
6. Olive oil - 2 tbsp. l.
7. Ground pepper - 0.5 tsp.
8. Dried dill - 1 tsp.
9. Ground ginger - 0.5 tsp.

Preparation:

• Thaw the fillets at room temperature. Rinse under running water and dry. In a separate bowl, mix sour cream, eggs, salt, dill, pepper and ginger.
• Dip the fish into the prepared sauce and leave for 20 minutes to soak.
• Peel the carrots and onions. Grate the carrots on a coarse grater and cut the onion into large rings. Salt the vegetables.
• Preheat the oven to 180 degrees, grease a baking sheet with olive oil. First add the onion rings, then the carrots. Place the fish on top of the vegetables and pour the remaining sour cream sauce over it.
• Bake in the oven for 30 - 40 minutes. If desired, you can sprinkle with fresh herbs or grated cheese.

Compound:

1. Hake - 0.5 kg
2. Potatoes - 5 pcs.
3. Carrots - 1 pc.
4. Onions - 1 pc.
5. Butter - 2 tbsp. l.
6. Boiled egg - 2 pcs.
7. Bay leaf, herbs, salt and pepper - to taste

Preparation:

• Wash and clean the fish. Place it in a large saucepan and cover with cold water. Place on the stove and cook the fish broth over medium heat until fully cooked (approximately 30 - 40 minutes). When ready, strain it through a sieve.
• Pour the broth into a clean saucepan. Do not put the fish back.
• Peel the potatoes and cut them into medium-sized cubes. Rinse the potatoes with water. Place it in the pan with the broth and cook for 10 minutes. While the potatoes are cooking, heat the butter in a frying pan, peel and grate the carrots, finely chop the onion. Fry the vegetables until golden brown over low heat. Add vegetables to the broth, salt and pepper.
• When the fish soup is ready, cut the hake into pieces and add it to the pan. The finished dish is served hot, chopped boiled egg and chopped herbs are added. If necessary, the soup is seasoned with sour cream or mayonnaise.

Compound:

1. Hake - 4 fillets
2. Garlic - 3 teeth.
3. Sour cream - 10 tbsp. l.
4. Mayonnaise - 4 tbsp. l.
5. Mustard - 2 tsp.
6. Salt, pepper - to taste
7. Dill
8. Vegetable oil

Preparation:

• Season the fish fillets with salt and pepper. Place foil on a baking sheet, grease it with vegetable oil and place the fish.
• Prepare the sauce in a separate bowl. To do this, mix sour cream, mustard, mayonnaise, salt, pepper, finely chopped dill and pressed garlic in a blender.
• Pour the prepared sauce over the fish and place in the refrigerator for 1 hour to soak. Meanwhile, grate the bread until crumbs form.
• After an hour, remove the fillet from the refrigerator, sprinkle with bread crumbs and pour over the remaining sauce.
• Place the baking sheet in an oven preheated to 200 degrees for 20 minutes. When the dish is ready, serve it hot, sprinkled with fresh herbs.

Hake is a tasty and healthy fish, which is also easy to prepare. Due to its low calorie content, it can be used to prepare dietary dishes. The product contains many vitamins and microelements that the body needs for normal functioning.

Hake is a sea fish. It is considered the most nutritious dietary product of all cod species; its fillet and caviar contain a complex of vitamins, protein, and fats.

Calorie content of fresh hake

100 grams of fresh hake contains 86 kcal. Depending on the cooking method, the calorie content increases, for example, broth contains 95 calories, and fillet fried in vegetable oil is 204 kcal.

Useful properties of hake

The product is saturated with useful substances, and while being nutritious, has low calorie content. Protein fibers are completely absorbed by the stomach, accelerating tissue regeneration. The complex of vitamins and microelements contained in fish helps normalize metabolism and cope with gastrointestinal diseases.

The value is due to the fact that this type of fish is included in the treatment menu for stomach disorders, hormonal imbalances, obesity, during the recovery period from infectious diseases, and serious injuries.

The product contains a high content of folic and ascorbic acid, so it is recommended to include it in the menu of children and the elderly, because the listed components accelerate metabolic processes in brain tissue.

A product saturated with fatty acids prevents the development of the following diseases:

• Diabetes.
• Oncological diseases.
• Heart diseases.
• Atherosclerosis.

The product also contains saturated fatty acids, potassium, phosphorus, magnesium, calcium, sulfur, chlorine. And the presence of vitamins A, E, C, PP, B1, B2, B6, B9, iron, iodine, manganese makes fillet an indispensable product for a complete dietary diet.

The fillet of this representative of the cod family is extremely healthy; people of all ages can eat it. The only exception is an allergy to fish or seafood.

How to choose hake

• A good fish should have a normal size-to-weight ratio of the carcass. The carcass is small, but the scale shows a whole kilogram? You are deceived, and the fish inside is “stuffed” with ice.
• When purchasing a frozen carcass, make sure that this is the first freeze, and not the second or third. The more frost, the less useful components are preserved.
• A frozen carcass should be covered with a thin crust of ice; if it is not there, then after cooking the dish will be tasteless.

What to cook from hake?

Fried hake is the healthiest, but other ways of preparing it are also good. The only disadvantage of the product is its specific aroma, which you can mask with herbs, garlic or seasoning. Prolonged heat treatment kills the beneficial properties, so the variety is prepared in no more than 15 minutes.

You can prepare any first or second course from fish:

• Minced meat for pancakes, cutlets or fish dumplings.
• Broth, soup.
• Fried, baked or steamed fillet.

Serve the first courses with plenty of aromatic herbs. An excellent addition to fried or baked hake would be potatoes, beans, stewed or fresh vegetables, which will speed up the absorption of protein.