Everything to Know About Hake Fish Before Buying

Hake fish ranks high in the list of top-performing sea foods in Nigeria. We eat hakes as roasted, smoked, or fried fish in a variety of meals, homemade or canteen-served.

As is our custom with conferring local names on food items, many Nigerians call the hake fish “panla.”. This applies to consumers, sellers, and distributors.

Another notable thing about the hake fish is that we often interchange it with Cod fish, given their keen similarities. Are there differences between cod and hake fishes? Where do hake fishes come from? And how nutritious is hake fish among sea foods? Let’s get in.

• Where Do Hake Fish Come From?
• Nutritional Content of Hakes
• Best Cooking Methods
• Where to Buy Hake Fish

Where Do Hake Fish Come From?

Hakes are frequently found in the Atlantic and Pacific oceans, at depth levels of 200 to 350 meters. Hakes reproduce through spawning, depositing eggs into the body of water. The eggs form larvae on the water surface before migrating to the bottom of the sea as baby fish. Hakes can live for over a decade.

Hakes, as with most other fishes, are harvested by trawling. This involves attaching a net, called a trawl, to a boat. As the boat skis over the surface of the sea, the trawl swoops in a catch of fish.

Hakes, as a species, belong to the family of fish called Merlucciidae, which also feature another similar species known as codfish. While both fish share striking external features, they differ in both texture and taste.

Cod fish has a brighter flavor, and is often paired with light dishes where the fish is a key part of the menu. Such dishes include fries, potatoes, and pasta. Hake, however, fits well with soups, stews, and meals that require longer cooking time or use peppers and tomatoes in their recipe. Hakes have been noted to be flexible with heat, while cods can be fragile under extensive cooking.

Both fish species adapt to other cooking techniques such as frying, smoking, baking, and deep-frying. Other fish species in the family of Merlucciidae include haddocks, pollocks, and burbot.

Nutritional Content of Hakes

Hakes are low-calorie fishes. A 100-gram of hake fish contains about 90 calories (the same measure of beef contains 250 calories). Hakes are a great fit for all consumers, and can seamlessly fit into weight loss diets.

A nutritional breakdown of hakes reveals that 100g of hake contains:

• 66mg of cholesterol
• 261mg of sodium
• 20g of protein
• 0.7% DV of total fats.
• 3% DV of Vitamin D
• 1% DV of Calcium
• 7% DV of Potassium
• 1.3% DV of iron.

DV = Daily Value, which is the expected value of nutrients an individual should consume, based on a 2000-calorie diet.

Source: Nutritionix

Hakes add a range of health benefits including:

• Body Buildup: Being rich in proteins, an important element for developing the cells, tissues, and organs in our bodies, hakes improve the body’s structural development.
• Good source of essential nutrients: Potassium, calcium, and magnesium, gotten from eating hake fishes, play a role in the functioning of our nerves and cells. 
• Antioxidant properties: Hakes provide phosphorus and selenium—the latter is a micronutrient with potent antioxidant and anti-inflammatory properties.

Best Cooking Methods for Hake Fish

Given their ability to retain flavor and texture under extensive exposure to heat, hakes can be prepared using different methods. These methods can also vary with taste preferences or with the meal requirements (for instance, smoked fish pairs well with efo riro).

1. Cooking (Boiling or Poaching)

Cooking hake by boiling or poaching is a gentle method that preserves its delicate texture while infusing it with the flavors of the cooking liquid. Hake’s ability to endure heat without disintegrating makes it an excellent choice for soups and stews.

• Ideal for: Traditional soups (like Nigerian pepper soup), fish stews, or light broths.
• How to Cook: Submerge the hake in a seasoned broth or water with ingredients like garlic, onions, spices, and herbs. Let it simmer gently for about 8–12 minutes.
• Why It Works: Unlike cod, which can flake easily, hake remains firm enough to maintain its structure, making it a preferred choice for soup-based dishes.

2. Smoking

Smoking hake imparts a rich, smoky flavor and a firm, flaky texture. This method also helps to preserve the fish for longer periods. Smoked hake can be enjoyed on its own or incorporated into various dishes.

• Ideal for: Smoked fish salads, pasta dishes, or as a flavorful addition to yam porridge and fried rice.
• How to Smoke: Salt or brine the hake, then place it in a smoker with wood chips for a few hours, depending on the desired smokiness.
• Why It Works: Smoking enhances the fish’s natural oils, making it richer in flavor and ideal for dishes that need a robust taste.

3. Deep-Frying

Deep-frying gives hake a crispy golden crust while keeping the interior moist and tender. This method is popular for creating indulgent and flavorful dishes.

• Ideal for: Fish and chips, served as a snack with dipping sauces, or paired with a cold bowl of garri (cassave flakes).
• How to Deep-Fry: Coat the hake in a seasoned batter or breadcrumbs mixture and fry in hot oil (about 350°F/175°C) until golden brown. Drain excess oil on paper towels.
• Why It Works: Hake’s mild flavor pairs well with the rich, crunchy coating, making it a crowd-pleaser in fried dishes.

4. Frying (Pan-Frying or Shallow-Frying)

Pan-frying is a quicker method that develops a flavorful crust while keeping the inside moist. This method works well with minimal seasoning or a light marinade.

• Ideal for: Paired with rice dishes, as a side to sautéed vegetables, or in sandwiches.
• How to Fry: Heat a small amount of oil or butter in a skillet, season the hake with salt, pepper, and spices, and fry for 3–5 minutes per side until golden brown.
• Why It Works: The direct heat caramelizes the fish’s surface, adding a subtle crunch and enhancing its natural sweetness.

Where to Buy Hake Fish in Nigeria

PricePally. When you buy your hake fishes from PricePally, you’re guaranteed 100% freshness and quality. Our purchase, packaging, and distribution processes ensure that we source hakes—and all other seafood—directly from suppliers.

At the time of writing this, 1 kg of hake fish costs only N3899. And when you buy a carton (10 kg) of hake fish, which costs N37,059, you save almost N2000 in total costs.

You can also buy from most cold room stores—frozen food business owners—in your locality. Watch for the firmness of the fish when buying; fresh fish will always be firm to the touch. Also watch for any unnatural smell, as this may indicate potential spoilage.

Want to buy from PricePally? Simply login into your dashboard, add your desired quantity of hakes, add a few more groceries of choice, and check out. Voila. You can then relax and dream up all the different meal ideas you’d try out with your hake fish.