Hakes range in size from the 6-pound capensis to 1- to 2-pound Pacific whiting. Texture varies from soft to moderately firm among the species, though, overall, hakes have softer flesh and less flake than cod, haddock and pollock. The best species, like Cape capensis and Antarctic queen, have a texture similar to sole. Hake is mild-tasting, even a bit sweet.Raw flesh is lean and white to off-white (South American hake may be somewhat tan), with a coarse, watery appearance; cooked, it ranges from pure white to off-white. Capensis offers the firmest meat of the lot, followed by Atlantic and Argentine hake.
 
Origin: United Kingdom
Nutrition Facts:
Calories: 90
Fat Calories: 12
Total Fat: 1.3 g
Saturated Fat: 0.2 g
Cholesterol: 67 mg
Sodium: 72 mg
Protein: 18.3 g
Omega 3: 0.2 g
 
Cooking Tips: 
Hake can be substituted for many dishes calling for pollock or cod. The less expensive species, like Pacific whiting, Argentine hake and silver hake, are excellent fried in a light, crispy batter. Since it is bland-tasting, Pacific hake welcomes a broad range of seasonings. It is often used for fish sticks and cakes. Atlantic whiting, which is firmer in texture, is popular as corned hake in New England. The key with all hakes is to treat them gently in the kitchen.