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Breaded hake Calories
Crispy breaded coating, tender hake fish inside
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded hake (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 16.2 g of carbs, 18.6 g of protein, 8.4 g of fat and 1.2 g of fiber. Its 1.6 µg of B12 covers 65% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Breaded hake Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
16.2g
· 6% DV
Protein
18.6g
· 37% DV
Fat
8.4g
· 11% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 35% · Fat 35%
Breaded hake nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 1.2 g | 4% |
| Protein | 18.6 g | 37% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Breaded hake?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 piece (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Breaded hake
What is breaded hake made of?
Breaded hake is hake fillet covered in a crisp coating, commonly made with breadcrumbs or batter. It is a processed seafood product because the fish has been prepared and coated; the exact coating ingredients vary by product.
Can you cook breaded hake straight from frozen?
Yes, many frozen breaded hake products can be cooked without thawing, which helps prevent the coating from turning soggy. Follow the package directions for the specific cooking time and temperature, and make sure the fish is hot all the way through.
How do you cook breaded hake in an air fryer?
Arrange breaded hake in a single layer in the air fryer basket and cook according to the package instructions. Turn the pieces partway through if the directions allow; leaving space around them helps the hot air crisp the coating evenly.
What sauce goes best with breaded hake?
Tartare sauce is a classic match for breaded hake, while lemon mayonnaise or a squeeze of fresh lemon gives it a brighter finish. Serve the sauce on the side so the crisp coating does not get soggy before eating.
Does breaded hake taste like cod?
Breaded hake can taste similar to breaded cod because both have mild, flaky white flesh. Hake is usually softer and more delicate, so the coating and cooking method can make the difference between the two harder to notice.
Can you make breaded hake fish tacos?
Yes, breaded hake works well in fish tacos. Cut the cooked pieces into manageable portions and add them just before serving with cabbage, salsa and lime; assembling at the last moment helps keep the breading crisp.
How do you stop breaded hake from going soggy?
Keep breaded hake crisp by cooking it in a single layer and avoiding a covered container while it is still steaming hot. Serve sauces separately, and place cooked pieces on a wire rack rather than stacking them.
Is breaded hake better baked or fried?
Baking breaded hake uses less added oil, while frying usually gives the coating a deeper, crunchier finish. For a crisp result without deep-frying, an oven or air fryer is a practical option; follow the product’s cooking directions.
Can you reheat cooked breaded hake?
Yes, you can reheat cooked breaded hake in an oven or air fryer until it is hot throughout. These methods help restore some crispness; microwaving is quicker but tends to soften the coating.
Is breaded hake a good way to eat fish?
Yes, breaded hake provides a serving of hake, but its coating means it is not the same as an uncoated fish fillet. Pair it with vegetables or salad for a balanced meal, and choose a cooking method that suits your preferences.
Breaded hake Vitamins & Minerals
Vitamins
B12
1.56µg · 65% DV
B3
2.52mg · 16% DV
B6
0.16mg · 9% DV
B5
0.42mg · 8% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
204mg · 29% DV
Iodine
42µg · 28% DV
Sodium
396mg · 17% DV
Potassium ⭐
324mg · 10% DV
Breaded hake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded hake
To burn the 216 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breaded hake?
Breaded hake is a fillet of hake coated in breadcrumbs and cooked until the outside is crisp. Hake is common in European cooking, and this simple preparation is served in many forms, from a quick home meal to a familiar option in fish-and-chip shops. The coating turns golden and crunchy while the fish stays tender and mild, making it easy to pair with lemon, a green salad or potatoes. For a lighter plate, serve it with vegetables rather than adding another fried side. It provides protein from the fish, with 15.5 g per 100 g, while the breadcrumb crust contributes carbohydrates. A medium piece works well as the centre of a straightforward lunch or dinner.
How Nutritious Is Breaded hake?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breaded hake Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breaded hake Contain Allergens?
Contains these allergens:
Which Diets Is Breaded hake Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded hake Fat Profile
SATURATED
1.92g
MONOUNSATURATED
2.88g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.