European Hake Fillet
Hake (merluza) is the friend of the healthy, budget-conscious home kitchen: very light flesh, quick to cook and a flavour loved by children and adults alike. Its glycemic index does not apply because it contains no carbohydrate, and it is ideal for anyone looking for healthy seafood on a balanced budget.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Serve it as a poached fillet with tomato sauce and fresh herbs, or flaked into healthy oven-baked fish balls with parsley and garlic.
Best preparation methods
Avoid fried hake fingers in ready-made breadcrumbs altogether; simply bake or steam it with a pinch of paprika and lemon juice.
Important Nutritional Note
One of the easiest fish of all to digest; strongly recommended after surgery and for people with heartburn and reflux.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 78 kcal | 117 kcal |
| Protein | 17 g | 25.5 g |
| Carbohydrate | 0 g | 0 g |
| Available carbohydrate | 0 g | 0 g |
| Fat | 0.8 g | 1.2 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 21.8 g of protein per 100 kcal, ranking 4 of 49 in Meat, fish & eggs (highest first).
Related foods from the same family:
Frequently asked questions
Is hake suitable for a strict calorie-controlled diet?
It is the first choice: a 150 g portion has only about 117 kcal with 25 g of protein and hardly any fat.
Does hake cause any rise in blood sugar?
No. It is completely free of carbohydrate and does not move blood sugar at all when cooked without starchy additions.
How can I serve hake appetisingly without frying it?
An oven tray with sliced sweet peppers, onion, lemon juice and a pinch of cumin gives a wonderful flavour while keeping it light.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.