Ocean Medicine Series: Featuring I&J’s Cape Hake
Tired of packing in dozens of those morning supplements? Eat your way to health. Try adding some Cape Hake to your diet instead for pure nutrition and a plethora of health benefits—especially when it’s top-notch quality like I&J’s wild-caught, sustainable Hake!
Hake is a mild-flavored, tender white fish belonging to the Merlucciidae family, closely related to cod and haddock. Hake is a fantastic, lean source of protein that is often undervalued in North America but is a staple in European, particularly Spanish, cuisine.
It’s no secret that most fish, like cod, haddock, and pollock, are amazing for our overall health and longevity. But it’s important to recognize that while there are some universal fishy health similarities, some species support specific parts of our bodies and brain function, while other whitefish are health powerhouses for different reasons.
Don’t worry—we’re going to map Hake out for you so you have a direct roadmap to support optimal health with your dishes, as well as exceptional flavor. Starting out, we have our fan favorite… I&J Cape Hake!
What Hake Fish is good for (health-wise)
1. High-quality protein (muscle + recovery)
● Cape hake is packed with complete protein, meaning it has all essential amino acids necessary for maintaining body tissues.
● Good for muscle repair, staying full longer, and overall metabolism.
● Virtually zero carbohydrates (ideal for low-carb/keto diets) Cape hake (and hake fish in general) contains 0g of carbohydrates per 100g serving in its natural, unbreaded form.
2. Low fat, heart-friendly
● It’s a lean white fish, so it’s naturally low in fat and calories.
● Still contains small amounts of omega-3s, which support heart health.
3. Brain + nervous system support
● Contains vitamin B12, which helps with:
– Nerve function
– Red blood cell production
– Energy levels
4. Good for bones
● Provides phosphorus and some vitamin D, both important for bone strength.
5. Supports thyroid function
● Like many ocean fish, it contains iodine, which helps regulate metabolism via the thyroid.
Hake Recipes & Cooking Methods
One of the best things about I&J Cape Hake is how versatile it is in the kitchen. Thanks to its mild flavor and delicate texture, it pairs beautifully with a wide range of ingredients and cooking styles without being overpowered. Whether you prefer something comforting or light and elegant, Hake delivers every time. It shines in fish stews, where it absorbs flavors while staying tender. Try it baked with lemon juice, garlic, butter, and potatoes for a simple, satisfying meal. For a touch of elegance, pan-fry it until you get a beautiful light brown crusted exterior, then finish with a bright sauce. It’s also fantastic grilled, holding up well on the grill while staying flaky and moist inside. No matter which method you choose, quality Hake makes every dish better.
The Final Line on Hake
There you have it… let food be your medicine—especially sustainable Hake. More specifically, let I&J’s top-notch white Hake heal your body from the inside out while igniting your taste buds with irresistible flavor.
Quality seafood counts, and we go to the deep waters to find it. Southstream Seafoods only works with top-notch fisheries. Elevate your menu with our MSC-certified, nutritious, frozen-at-sea options that will leave your customers feeling energized and hungry for more. Visit our ‘Product Lines’ page for more information on pricing and fillet sizes.
Ready to upgrade your seafood program this season?
Contact Southstream Seafoods and learn why operators across the country rely on us for trusted quality, consistent supply, and products that keep guests coming back.
