Pacific Whiting (Hake): Flavor, Nutrition, Sustainability, and How to Cook It

by Oleg Nikitenko July 18, 2024

Pacific Whiting (Hake): Flavor, Nutrition, Sustainability, and How to Cook It

Pacific whiting (Merluccius productus), also known as Pacific hake, is one of the most abundant and commercially important fish on the US West Coast — yet it remains relatively unknown to most home cooks. It is mild, lean, affordable, and sustainable, with a delicate flavor and soft texture that makes it excellent for fish tacos, chowder, and battered preparations. It is also the primary species used to make surimi — the processed fish product used in imitation crab, fish sticks, and other seafood products.

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What Is Pacific Whiting?

Pacific whiting (Merluccius productus) is a member of the hake family (Merlucciidae), found in the cold waters of the Pacific Ocean from Alaska to Baja California. It is a migratory fish, moving north in summer and south in winter, and is found at depths of 50–600 meters. Pacific whiting is the most commercially harvested fish on the US West Coast by volume — the annual catch typically exceeds 200,000 metric tons, making it one of the largest single-species fisheries in the US.

Despite its abundance, Pacific whiting is less well-known at retail than other Pacific whitefish (cod, halibut, pollock) because the majority of the catch is processed into surimi (imitation crab) or exported to Europe and Asia, where it is sold as hake. In the US, it is increasingly available at retail as fresh or frozen fillets under the names "Pacific whiting" or "Pacific hake."

Pacific Whiting vs. Atlantic Hake

"Hake" is a common name applied to several different species in the family Merlucciidae. Pacific whiting (Merluccius productus) is the Pacific species; Atlantic hake (Merluccius bilinearis) is a different species found in the North Atlantic. Both are mild, lean whitefish with similar flavor profiles and culinary uses, but they are distinct species. In European markets, "hake" typically refers to Atlantic hake or European hake (Merluccius merluccius), which is a highly prized fish in Spain, Portugal, and France.

The Surimi Connection

Pacific whiting is the primary species used to make surimi — the processed fish paste used to produce imitation crab (kani), fish sticks, fish balls, and other seafood products. Surimi is made by mincing the fish meat, washing it to remove fat and odor compounds, and then mixing it with starch, egg white, and flavorings to create a paste that can be shaped and colored to resemble crab, shrimp, or other seafood.

The US Pacific whiting fishery produces approximately 150,000–200,000 metric tons per year, and a significant portion of this catch goes to surimi production. Japan is the world's largest consumer of surimi products; the US is a major producer. When you eat imitation crab in a California roll or a seafood salad, you are almost certainly eating Pacific whiting.

Flavor and Texture

Pacific whiting has a mild, slightly sweet, clean flavor with a soft, delicate texture. It is one of the mildest white fish available — milder than cod, halibut, or pollock — with almost no assertive seafood character. The flesh is white, fine-grained, and very soft when cooked, which makes it excellent for preparations where the fish is mixed with other ingredients (fish tacos, chowder, fish cakes) but less ideal for preparations where a firm, flaky texture is desired (grilled fish steaks, pan-seared fillets).

One characteristic of Pacific whiting is that it softens quickly after thawing — this is due to the presence of proteolytic enzymes in the flesh that break down proteins. For best texture, cook Pacific whiting from frozen or immediately after thawing; do not let thawed whiting sit in the refrigerator for more than 1 day before cooking.

Nutrition

Per 3.5-oz (100g) serving of cooked Pacific whiting:

Calories: ~90–100
Protein: ~20g
Fat: ~1g (very lean)
Omega-3 (EPA+DHA): ~300–500mg
Vitamin D: ~20% of daily value
Vitamin B12: ~25% of daily value
Selenium: ~35% of daily value
Mercury: Very low — FDA "Best Choice" category

Pacific whiting is an excellent lean protein source with a favorable omega-3 profile for a low-fat fish. Its very low mercury level makes it safe for pregnant women and young children at 2–3 servings per week.

Sustainability

The Pacific whiting fishery is one of the most sustainably managed fisheries in the US. Key sustainability credentials:

MSC certified: The US Pacific whiting fishery is certified by the Marine Stewardship Council (MSC) as a sustainable fishery
NOAA managed: The fishery is managed by NOAA under the Pacific Fishery Management Council with annual catch limits based on stock assessments
Abundant stock: Pacific whiting is one of the most abundant fish species on the US West Coast; the stock is not overfished
Seafood Watch rating: Rated "Best Choice" or "Good Alternative" by the Monterey Bay Aquarium's Seafood Watch, depending on the fishing method

Best Cooking Methods

Pacific whiting's soft texture and mild flavor make it best suited for preparations where it is mixed with other ingredients or coated in batter/breadcrumbs. It is less suited for preparations requiring a firm, intact fillet.

Fish tacos: The best use for Pacific whiting — the mild flavor and soft texture work perfectly in fish tacos with bold toppings (cabbage slaw, chipotle crema, avocado, lime). Grill or pan-fry the fillets; flake into pieces; serve in warm corn tortillas.
Battered fish (fish and chips): Pacific whiting's soft texture holds up well in a beer batter or tempura batter; the mild flavor is an excellent backdrop for the crispy coating.
Chowder: Add chunks of Pacific whiting to a creamy broth with potatoes, onions, and corn. The fish breaks down into the broth, adding body and flavor.
Baking: Season with herbs, spices, and olive oil; bake at 375°F for 15–18 minutes until opaque. Best with a breadcrumb topping or sauce to add texture.
Fish cakes: Mix flaked Pacific whiting with mashed potato, herbs, and egg; form into patties; pan-fry until golden. The soft texture of whiting is ideal for fish cakes.

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FAQs: Pacific Whiting

Is Pacific whiting the same as hake?

Pacific whiting (Merluccius productus) is a member of the hake family (Merlucciidae) and is often called "Pacific hake." However, "hake" is a common name applied to several different species — Atlantic hake (Merluccius bilinearis) and European hake (Merluccius merluccius) are different species. In the US, "Pacific whiting" and "Pacific hake" are used interchangeably for Merluccius productus. In European markets, "hake" typically refers to Atlantic or European hake, which is a highly prized fish in Spain, Portugal, and France.

Is Pacific whiting used to make imitation crab?

Yes — Pacific whiting is the primary species used to make surimi, the processed fish paste used in imitation crab (kani), fish sticks, fish balls, and other seafood products. The US Pacific whiting fishery produces 150,000–200,000 metric tons per year, and a significant portion goes to surimi production. When you eat imitation crab in a California roll or seafood salad, you are almost certainly eating Pacific whiting.

Is Pacific whiting sustainable?

Yes — the US Pacific whiting fishery is MSC certified and managed by NOAA under the Pacific Fishery Management Council with annual catch limits based on stock assessments. Pacific whiting is one of the most abundant fish species on the US West Coast and is not overfished. It is rated "Best Choice" or "Good Alternative" by the Monterey Bay Aquarium's Seafood Watch, depending on the fishing method.

Why does Pacific whiting get soft so quickly after thawing?

Pacific whiting contains proteolytic enzymes (particularly cathepsins) in its flesh that break down proteins after the fish dies. These enzymes are more active in Pacific whiting than in most other white fish, which is why the flesh softens quickly after thawing. For best texture: cook Pacific whiting from frozen or immediately after thawing; do not let thawed whiting sit in the refrigerator for more than 1 day before cooking. This enzyme activity is also why Pacific whiting is well-suited for surimi production — the mincing and washing process used in surimi manufacturing removes the enzymes along with the fat and odor compounds.

How does Pacific whiting compare to cod or pollock?

Pacific whiting is milder and softer than both cod and pollock. Cod has a firmer, flakier texture and a slightly more pronounced flavor; pollock is also mild but firmer than whiting. Pacific whiting is more affordable than cod and comparable in price to pollock. For preparations requiring a firm, intact fillet (pan-seared, grilled): cod or pollock are better choices. For preparations where the fish is mixed with other ingredients or coated in batter (fish tacos, chowder, fish and chips): Pacific whiting is an excellent and more affordable alternative.