Hake Fillet - MSC - Frozen

Hake Fillet - MSC - Frozen

Hake is a huge success story for the South West where it is available all year round and thanks to the hard work of the local fishermen is now MSC certified. Its flesh is soft and delicious and is incredibly succulent and is wonderful roasted in the oven. 

All the fish in our frozen section was caught at its best and flash frozen at the quayside. When it arrives at your home you can put it in the freezer to enjoy another day (even if partly defrosted) or put in your fridge and enjoy it within the next 2-3 days as you would with our fresh fish.

None currently in stock in our freezer See what's fresh in our market today
Portion Size:
Min 160g
Serves 1
Skin on:
Can I freeze it?
Latin name:
Merluccius merluccius
May contain:
Crustacean, Mollusc

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Cooking techniques

HOW TO: Using your grill is an easy and healthy way to cook either thinner fillets or portions like hake and sea bass at home. 

Preheat your grill, rub your fish with a little olive oil and salt and put skin side up on a piece of parchment paper (this is to prevent fish from sticking) onto a grill pan. 

Place it under the grill on the top shelf, about 10 to 15cm away from the heat. As a guide a fillet portion will need 8-10 minutes, a flatfish for 10-12 minutes.  You don’t need to turn flat fish as the heat of the grill will cook it through.

HOW TO OVEN ROAST A WHOLE FISH: Fish likes heat. Preheat your oven to 220˚C/200˚C Fan/425˚F/Gas Mark 7. Rub your fish with olive oil, then salt, and make a few slashes in the flesh, right down to the bone – diagonal slashes look good.  Add some rosemary or thyme to the slashes if you have some to hand or stuff the herbs into the cavity of the fish.

Put the fish on a roasting tray and place in the oven.  As a guide, (all ovens are different, you know yours better than me) a 450g whole fish will feed 1 person and take around 12-15 mins to cook.  A 1 – 1.2kg fish, serving 4, will take around 30 minutes. 

To make an instant sauce add the following to the baking tray:  chopped fresh tomatoes, a pinch of dried chilli flakes, a good splash of white wine, a few slivers of sliced garlic, and herbs such as thyme, bay, parsley or chives. Serve the cooked fish with lemon wedges.


HOW TO OVEN ROAST A CHOP/CHUNK OF FISH: Fish likes heat. Preheat your oven to 220˚C/200˚C Fan/425˚F/Gas Mark 7. Rub your fish with olive oil, season with salt and place in a roasting dish. Place in the preheated oven for 10 minutes, then remove from the oven and spoon 2tbsp of Rockfish flavoured butter over the fish. Put back in the oven for 5 minutes and then remove. Put your fish on a plate and pour over the warm butter from the roasting dish.  

HOW TO: A great way to cook fish is 'en papillote' aka in an oven bag. You can make a bag yourself very easily from a piece of greaseproof or parchment paper. Cut a piece of paper that is about 4 times larger than your fish. Fold it in half. Fold two of the open edges of the paper into the centre a few times leaving one edge open. Then all you have to do is pop your fish into the bag, fold in the final edge and make sure the corners are sealed. 

Once you've got the hang of making the bags it is a super easy way to cook fish, especially fillet portions like hake or sea bass. It’s a fool proof method as the fish steams as it bakes and means you can add any flavours and liquids you like (or use a spoonful of one of our butters).  

Preheat the oven to 220˚C/200˚C Fan/425˚F/Gas Mark 7 create your oven bag and pop your fish, and any flavourings into it. Place the bag on a roasting tray - a hake or sea bass fillet should be ready in 15 minutes, a t-bone such as brill, turbot or plaice will need 25 minutes. 

To serve either let your guests open the bag at the table, or simply cut open the bag and empty the fish and the cooking juices straight onto a plate.

HOW TO: To pan fry a piece of fish, use a non-stick pan or one that you know is non-sticky! Heat the pan and add a few tablespoons of a neutral oil (vegetable oil will do).  When the oil is hot, lay the fish in the pan. For hake, bass and salmon put it in the pan skin-side down. For cod, thick white fish, flat fish fillets and gurnard lay them flesh-side down. 

Allow the fish to sizzle and don’t be tempted to turn them, let the pan do the work, you will see the heat rise and the fish will firm up. If it’s a thin piece of fish turn it and cook for just a minute or so and it's done. If the fish is thicker, after you've turned it place in a pre-heated oven set to 200˚C/180˚C Fan/400˚F/Gas Mark 6 for about 3-4 minutes to finish the cooking.

Hake Fillet - MSC - Frozen recipes

A selection of Mitch's favourite recipes for Hake

Every day our expert team buy the freshest hake fish directly from the fleet in Brixham and from the most sustainable fisheries in the world for the online seafood market.

We prepare and portion hake fillets right at the quayside, just metres from where the boats land, and all the seafood is fully traceable right back to which boat caught it.

We pack Hake fish fillets and send via our delivery partner DPD to your door in our eco-packaging. Our boxes and insulation are made from recycled materials, and can be recycled too.

When Hake is in abundance we blast freeze the prepared fillets it at the quayside, locking in the freshness so you can enjoy your favourite even when that specie isn't landed or the boats can't go out.

About our Hake Fish Fillets

Hake is a species that is common in the waters around the Southwest of the UK. It has a delicate, sweet flavour and a juicy, flaky texture. Hake fish fillets are frequently compared to cod or haddock because of its well-known mild flavour, but it has a distinctive flavour all its own. Its solid meat is a pleasure to work with in a variety of recipes because it holds together wonderfully during cooking.

Clean Waters and Sustainable Methods

The environment has a lot to do with how good hake is, and the coastal seas in the southwest of the UK are a great place for this prized fish to live. The cold, clear water and currents that are full of nutrients may help hake grow and do well in the Atlantic Ocean. Also, the area tightly follows sustainable fishing methods, which protects the long-term survival of the hake population.

Fresh Hake Fillets Assured

Because Brixham is so close to the fishing grounds, hake can be quickly caught, landed, and sent to our restaurants and customers' houses. With this method, you can eat hake that is very fresh and has the best tastes and textures. The short supply chain means that the hake in this area is as fresh as it gets. At Rockfish, we're only 17 metres from where the fish is caught, so the chain couldn't be shorter.

Hake has a delicate yet firm meat that makes it a very versatile fish in the kitchen. Because it has a delicate taste, it works well with a wide range of foods and cooking methods. Hake is great in a lot of different kinds of food, from simple pan-searing and grilling to soups, curries, and even fish tacos. It's a choice of both creative chefs and home cooks because it can take in flavours and make different spices taste better.

Nutritional Advantages

Hake is not only tasty, but it is also full of nutrients that your body needs. There are good amounts of lean protein, fatty acids that are good for you, vitamins B12 and selenium. Because it is low in calories and fatty fat, hake is a tasty and healthy option for people who want a balanced dinner.

Hake from the Southwest of the UK is a shining example of the flourishing seafood industry and dedication to excellence in that area. As a result of its great taste, high freshness, eco-friendly production methods, and wide range of foods, it is a real gem in the Southwest UK's food scene. Hake from the southwest of the UK is a unique and delicious food that you should try, whether you are a professional chef or a home cook who likes to try new things.