Hake is a mild, white fish that is a great source of lean protein and omega-3 fatty acids. It's considered a lower-mercury fish option, making it a good regular choice during pregnancy when cooked thoroughly.
Why it's good in pregnancy
Hake provides DHA and omega-3 fats that support your baby's brain and eye development, along with lean protein for tissue growth. Zinc and B vitamins further support your immune system and energy needs during pregnancy.
Key nutrients
DHASupports your baby's brain and eye development.
ProteinProvides building blocks for your baby's growing tissues.
Omega-3Supports brain and nervous system development.
ZincSupports immune function and healthy cell growth.
B VitaminsHelp convert food into energy for you and your baby.
Serving ideas
Baked hake with lemon and herbs
Pan-seared hake cooked through
Hake in a fully cooked fish stew
Grilled hake with vegetables
Hake fillets in a light sauce
Hake fish cakes, fully cooked
Safety
Cook thoroughly; low-mercury choice.
Choose fresh hake that looks moist and smells clean, or select frozen fillets from a reliable source. Cook hake thoroughly until it flakes easily and is opaque throughout, avoiding any raw or undercooked preparations. Store fresh fish in the refrigerator and use within a day or two, or keep frozen until ready to cook. As a lower-mercury fish, hake can be enjoyed regularly as part of a varied diet.
Common questions
Is hake a safe fish to eat during pregnancy?Yes, hake is considered a lower-mercury fish and is safe when cooked thoroughly.
How often can I eat hake during pregnancy?It can be enjoyed a few times a week as part of a varied seafood intake, alongside other low-mercury options.
How do I know hake is fully cooked?The flesh should be opaque and flake easily with a fork throughout the fillet.
Did you know?
Hake is a popular fish in Mediterranean and Atlantic coastal cuisines.
Its mild flavor makes it a versatile option for those who find stronger-tasting fish less appealing.
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