Caught locally
Hake
Also called Stokvis, Cape hake, Merluccius capensis
South Africa's everyday white fish. Soft, mild and kid-approved.
Taste
Very mild and clean
Texture
Soft, fine white flakes
Oiliness
Where it's caught
Deep-water trawl grounds off the West and South Coast. Approximate fishing grounds.
What's in it
USDA whiting analogue, not measured Cape hake.
Calories
90 kcal
377 kJ
Protein
18 g
Fat
1 g
Carbs
0 g
Omega-30 g
Saturated fat0 g
Cholesterol67 mg
All fats, oils and amino acids
Fats & fatty acids
Total fat1 g
Saturated0 g
Monounsaturated0 g
Polyunsaturated0 g
Cholesterol67 mg
Omega-3, reported sum0 g
EPA0 g
DHA0 g
ALANot reported
Omega-6, reported sumNot reported
Omega-9 (oleic)Not reported
Omega-6:3 ratio: Not reported
Essential amino acids
Leucine, BCAA1 g
Isoleucine, BCAA1 g
Valine, BCAA1 g
Lysine2 g
Methionine1 g
Phenylalanine1 g
Threonine1 g
Tryptophan0 g
Histidine1 g
Vitamins and minerals (% of daily need)
Vitamins
B122 µg (92%)
D1 µg (28%)
B60 mg (11%)
Niacin (B3)1 mg (8%)
Riboflavin (B2)0 mg (3%)
Thiamine (B1)0 mg (5%)
A30 µg (4%)
E0 mg (3%)
Minerals
Sodium72 mg
Potassium249 mg (12%)
Selenium32 µg (58%)
Phosphorus222 mg (32%)
Magnesium21 mg (6%)
IodineNot reported
Zinc1 mg (9%)
Iron0 mg (2%)
Calcium48 mg (6%)
%NRV: EU adult nutrient reference values. “Not reported” means the source has no verified value, not zero. Portions refer to edible weight in the selected state.
Source: USDA FoodData Central, Fish, whiting, mixed species, raw, FDC 173713Cook it tonight
Ways to buy
2. Order on WhatsApp, we'll confirm it's in stock
Tick what you want, choose a collection time, send it in one tap.
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