Calorie content of fish. Fried hake Hake in the oven with sour cream sauce

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, slightly heat it 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 fillet. 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, a healthy and tasty representative of cod species. Hake meat contains many vitamins, minerals, proteins and fats. This fish is loved by many for its high taste, and also because it has few bones, and those that do exist are easily separated from the meat. You can prepare a wide variety of dishes from it, and given the low calorie content of hake, it is widely used for dietary purposes.

General information

Hake fish belongs to the hake genus, which includes 10 similar species. The hake fish lives mainly in the Atlantic and Pacific oceans. The average individual usually reaches a length of 30-40 cm and weighs about 3 kg. The hake has an elongated body, with a grayish-black back and silver-gray sides and belly. This fish usually feeds on pelagic fish, such as herring, mackerel and others, as well as invertebrate ocean inhabitants, including shrimp and squid.

Hake meat is white, very tender and lean, so it can be used as a dietary product in the diet. Many dishes are prepared from hake; it is especially convenient to use it for preparing minced fish, since it contains almost no bones. Hake is no less good for cooking whole, but since its fat content is very low, its meat may turn out a little dry. Therefore, when baking, the fish must be constantly basted with sauce or broth, and it is better to fry the hake in a batter or in a layer of breadcrumbs. The most dietary way to prepare hake is boiling in water or steaming. The taste of this fish is perfectly complemented by creamy or sour cream sauce with a lot of herbs.

When purchasing, keep in mind that hake meat quickly loses its smell and taste; for better storage it is frozen, so you should choose fish covered with a thin layer of ice crust. It is also important that the hake is frozen only once and stored under the necessary conditions. After repeated defrosting, the fish loses its taste and benefits.

Useful properties of hake

Hake meat contains many useful substances: minerals, vitamins and easily digestible proteins. It is rich in calcium, iron, iodine, zinc, fluorine, phosphorus, vitamins PP, A, C, E, and B vitamins. This fish also contains omega-3 fatty acids, which are especially abundant in its caviar. This compound is indispensable for people with or predisposed to diabetes, cardiovascular diseases and hypertension. In general, eating hake caviar is beneficial for the central nervous system, thyroid gland and human reproductive system.

The complex of vitamins contained in hake helps improve metabolism, cleanse the body of toxins and prevent cancer due to its antioxidant properties. Diversifying the diet with hake dishes will be useful for people with diseases of the skin and mucous membranes. Eating this fish regularly, at least once a week, will help protect the body from hypertension and high blood sugar levels.

Calorie content of hake fish

This sea fish does not contain carbohydrates; per 100 g of product, raw hake contains 17 g of protein and 2.2 g of fat. The calorie content of hake fish is very low, only 86 kcal per 100 g. Properties such as low calorie content of hake, high content of easily digestible protein, rich vitamin and mineral composition make this fish an excellent product for dietary nutrition.

Calorie content of boiled hake

To preserve the beneficial properties of fish as much as possible and get a truly dietary dish, it is best to boil it. The calorie content of boiled hake is 95 kcal per 100 g of product, while the protein content is 18.5 g, fat - 2.3 g.

After frying, any product, including fish, becomes less dietary. Thus, the calorie content of fried hake is 105 kcal, while the protein content decreases, compared to boiled fish, to 14.3 g, the amount of fat increases to 3.9 g, and carbohydrates appear in the amount of 2.5 g.

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.

Hake: composition and beneficial properties

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.

Hake baked in the oven with herbs and garlic

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 fillet. 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.

Hake in the oven with sour cream sauce

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.

Hake soup with boiled egg

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.

Hake baked in the oven with mustard and sour cream

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.