Group · Fish
Hake (cooked)
Hake (merlu in French), sold as colin on French fish counters, is a white fish from the Atlantic and the Mediterranean. Its delicate, slightly fragile flesh makes it the fish for gentle preparations: steamed, braised, en papillote. It is the most-eaten fish in Spain.
In terms of nutrition facts, braised, it provides 112 kcal per 100 g, with 21.2 g of protein and 3 g of fat. It provides 42 µg of iodine, 22 µg of selenium and 3.2 µg of vitamin D per 100 g, the latter covering 64% of the reference intake, which is notable for a lean fish.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 112 kcal |
| Kilojoules | 472 kJ |
| Protein | 21,2 g |
| Fat | 3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- DHA0,28 g112 %
- Vitamin D3,2 µg64 %
- Vitamin B121,6 µg64 %
- EPA0,11 g44 %
- Selenium22 µg40 %
- Iodine42 µg28 %
- Phosphorus190 mg27 %
- Vitamin B32,65 mg17 %
See the other 12 nutrients
- Vitamin B60,23 mg16 %
- Total omega-30,39 g16 %
- Potassium290 mg15 %
- Vitamin B926,4 µg13 %
- Magnesium29,2 mg8 %
- Vitamin B20,09 mg6 %
- Zinc0,55 mg6 %
- Calcium41,8 mg5 %
- Vitamin B10,05 mg5 %
- Vitamin B50,24 mg4 %
- Iron0,3 mg2 %
- Vitamin A7,5 µg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Colin and hake are the same fish. The trade name « colin » refers to hake in France, but sometimes also to pollock: the exact species should be on the label. It is the most common confusion on the fish counter.
Its flesh is fragile: forget the hot pan. It falls apart at the slightest excess. Steamed for seven minutes, en papillote for twelve minutes at 180°C, or poached off the heat: these three methods preserve the texture and add no fat.
3.2 µg of vitamin D is a lot for a white fish. In winter, when skin synthesis is nil at our latitudes, food becomes the only source. Two portions of fish a week genuinely contribute.
The iodine is also worth pointing out. 42 µg per 100 g: seafood is by far the leading dietary source, along with dairy products. Iodine deficiency affects the thyroid, and it is more common than you might think in people who eat neither fish nor dairy.
It takes anything acidic. Lemon, tomato, white wine, dill: its neutrality is an asset. A raw tomato, basil and olive oil sauce makes it a complete dish without weighing it down.
Sources
Average nutritional values per 100 g, provided for guidance only (may vary by brand, cut and preparation).