Hake vs Cod: A Comparison of Taste, Texture, and Nutrition

by Oleg Nikitenko January 23, 2025

Hake vs Cod: Which One Is Right for You?

When deciding between hake and cod, understanding their differences in taste, texture, nutrition, and versatility can help you choose the best fish for your recipe. Both are popular whitefish known for their mild flavors and health benefits, but they each bring unique qualities to the table.

This comprehensive guide provides detailed answers to frequently asked questions and highlights why hake and cod are excellent choices for seafood lovers.

Taste and Texture: Hake vs Cod

Hake:

Taste: Hake offers a mild, slightly sweet flavor that is subtle and clean – making it ideal for light and healthy dishes where the fish’s natural flavor is the star.
Texture: Delicate, flaky, and tender – its soft texture is perfect for steaming, baking, and grilling. Hake cooks quickly and can become mushy if overcooked.

Cod:

Taste: Cod has a mild but slightly more savory, briny flavor than hake – it holds up well in hearty dishes and recipes requiring frying or heavy seasoning.
Texture: Firm, dense, and meaty – ideal for frying in batter, making it the classic choice for fish and chips. Cod holds its shape well during longer cooking times.

✔ Chef’s Note: If you want a fish that melts in your mouth with minimal seasoning, choose hake. Cod is the better choice for robust, filling dishes where the fish needs to hold its shape.

Nutrition: Is Hake Healthier Than Cod?

Both hake and cod are nutritious, but their profiles differ slightly. Per 3oz (85g) serving:

Hake Nutrition:

Calories: Approximately 74 kcal – lower in calories than cod, making it a great choice for weight management.
Protein: Approximately 16g – a high-quality source of lean, complete protein.
Fat: Approximately 0.7g – very low in fat, particularly saturated fat.
Omega-3 Fatty Acids: Approximately 200–400mg EPA+DHA – promotes heart and brain health.
Vitamins and Minerals: Rich in B12 (~80% DV), selenium (~40% DV), and phosphorus for overall health.

Cod Nutrition:

Calories: Approximately 89 kcal – slightly higher than hake, providing more energy per serving.
Protein: Approximately 19g – slightly higher protein content than hake, supporting muscle growth and repair.
Fat: Approximately 0.7g – similarly low in fat to hake.
Omega-3 Fatty Acids: Approximately 200–300mg EPA+DHA – similar to hake, providing essential fatty acids for heart health.
Vitamins and Minerals: Rich in B12 (~90% DV), selenium (~50% DV), and phosphorus.

✔ Health Tip: Hake is the better choice if you’re watching calories or aiming for a very lean protein source. Cod provides slightly more protein per serving and holds up better in filling, hearty meals.

Best Uses for Each Fish

Hake:

Grilled: Perfect for a smoky, light flavor paired with citrus or herbs – cook over medium heat for 3–4 minutes per side.
Baked: Ideal for a quick, healthy dinner – bake at 375°F for 10–12 minutes with olive oil, garlic, and parsley for a Mediterranean twist.
Stews: Hake’s delicate texture works beautifully in light broths and tomato-based stews – add in the last 5 minutes to prevent overcooking.

Cod:

Fried: Cod’s firm texture makes it the go-to choice for fish and chips – the dense flesh holds up to batter and high-heat frying without falling apart.
Baked: Cod holds its shape well, making it great for casseroles and cheesy fish pies – bake at 400°F for 12–15 minutes.
Soups & Chowders: Cod adds substance and body to hearty chowders and soups – it won’t disintegrate during longer simmering times.

Hake vs Cod: Substitutions

Can You Substitute Cod for Hake?

Yes, cod can substitute for hake in most recipes, though the texture and flavor will vary:

In Grilled Dishes: Hake is softer and more delicate – reduce cooking time by 1–2 minutes when substituting cod to prevent drying out.
In Stews: Both fish work well, but cod adds more density and holds its shape longer in the broth.
For Frying: Cod’s firm texture makes it a significantly better choice for deep frying – hake’s delicate flesh can fall apart in hot oil.

Affordability: Is Hake a Cheap Fish?

Yes, hake is generally considered an affordable fish. Its abundance, particularly in Atlantic and Pacific waters, helps keep prices low. Cod is slightly more expensive due to higher demand and limited availability in some regions – Atlantic cod populations have faced significant overfishing pressure, which has reduced supply and increased prices. Pacific cod is more sustainably managed and generally more affordable than Atlantic cod.

✔ Pro Tip: For budget-friendly seafood meals, opt for hake fillets or explore other affordable options like pollock or haddock.

Bones: Does Hake Have Lots of Bones?

No, hake has relatively few bones, and most commercially sold hake fillets are deboned, making it easy to prepare and eat. Whole hake may require some effort to debone, but the bones are soft and easily removed. Cod similarly has few bones in fillet form – both are excellent choices for families with children.

Mercury Levels: Is Hake High in Mercury?

Hake is considered a low-mercury fish – the FDA classifies it as a “best choice” for regular consumption, making it a safer seafood choice for pregnant women, children, and those who need to monitor their mercury intake. Cod is similarly low in mercury and also classified as a “best choice” by the FDA. Both are safe to eat 2–3 times per week.

Common Cooking Issues: Why Is My Hake Mushy?

Hake can become mushy if improperly cooked or thawed:

Improper Thawing: Always thaw frozen hake in the refrigerator overnight. Avoid quick-thawing methods like microwaving or warm water, as they compromise texture by partially cooking the outer layers.
Overcooking: Hake’s delicate texture means it cooks very quickly – aim for 10–12 minutes maximum at 375°F, or until the flesh just turns opaque and flakes easily. Remove from heat immediately.
Excess Moisture: Pat hake fillets completely dry before cooking – excess surface moisture creates steam that can make the flesh mushy rather than searing it properly.

Flavor Profile: Does Hake Have a Fishy Taste?

No, hake is known for its mild, slightly sweet flavor – it’s less “fishy” than other species such as mackerel or sardines, making it a great option for those who prefer subtle seafood flavors or are new to eating fish.

How to Remove Fishy Taste from Hake:

Milk Soak: Soak hake fillets in milk or buttermilk for 15–20 minutes before cooking – the casein proteins in milk bind to the trimethylamine compounds responsible for fishy odor, neutralizing them effectively.
Use Citrus: Marinate hake with lemon or lime juice for 15–30 minutes to brighten its flavor and eliminate any unwanted fishiness – the acid also firms up the flesh slightly, improving texture.

What Is Hake Called in the USA?

In the United States, hake is commonly referred to as Pacific Hake or Pacific Whiting (Merluccius productus). These terms are interchangeable and describe the same species, sustainably harvested along the Pacific Coast from California to Alaska. Pacific Hake is one of the most abundant fish in the Pacific Ocean and is managed under a joint US-Canada treaty that sets annual catch limits based on stock assessments.

Pacific Hake (Whiting)

Hake vs Cod: Which Is Better?

The choice between hake and cod depends on your recipe and preferences:

Choose Hake If:
- You prefer a light, delicate fish with a mild, slightly sweet flavor.
- You’re looking for a low-calorie, lean protein source (74 kcal vs 89 kcal per 3oz).
- You enjoy grilled, baked, or stewed dishes where the fish is the centerpiece.
- You’re on a budget – hake is generally more affordable than cod.
Choose Cod If:
- You want a firm, meaty texture that holds up to frying, baking, and long simmering.
- You’re preparing fried fish, fish and chips, or hearty chowders.
- You need a slightly higher protein content per serving (19g vs 16g per 3oz).
- You prefer a slightly more savory, briny flavor profile.

Final Thoughts

Both hake and cod are excellent seafood options with unique qualities. Hake stands out for its delicate texture, mild flavor, and affordability – ideal for light, healthy cooking. Cod offers a firm, meaty alternative perfect for hearty dishes and frying. No matter which fish you choose, you can enjoy the benefits of a nutritious, versatile, and sustainable seafood option.

For more seafood options, explore:

🎥 Watch our hake and cod comparison on the Global Seafoods YouTube Channel .