Hoki (Blue Grenadier)

Food · Protein · Food, Typed Supps

A very low-calorie white fish that quietly delivers one of the better selenium doses around.

Stage by stage

Intake (Chewing & digestion begins): Chewing begins breaking down the delicate protein structure of the fillet.
Stomach (Protein digestion starts): Stomach enzymes begin breaking down the fish protein.
Small intestine (Selenium & protein absorbed): Selenium and amino acids from the protein are absorbed here.
Bloodstream & tissues (Built into antioxidant enzymes): Selenium is built into antioxidant enzymes; amino acids repair and build tissue.

Timing

Any meal; its low fat content pairs well with a fattier side without making the meal too rich.

Time to effect

Weeks: Selenium-dependent antioxidant enzymes typically take a few weeks of regular intake to fully replenish if previously low.

Allergens

Contains: Fish. Derived from what this food is, not from a product label.

Eating patterns

Fits: Pescatarian, Keto, Gluten-free. Depends on the product: Halal, Low-FODMAP.

Satiety

213 on the satiety index, where white bread is 100 — very high. Modelled from the Holt et al. (1995) measurements.

Environmental footprint

13.6 kg CO2e and 3691 litres of freshwater per kg, matched to "Fish (farmed)" in Poore & Nemecek (2018), Science 360.

Cost band

Mid — roughly £11 per kg, as a band midpoint rather than a price.

Key nutrients

Selenium
Lean protein
Omega-3

Nutrition per 100g

Calories: 83.7
Protein: 18g
Carbohydrate: 0g
of which sugars: 0g
Fat: 1.2g
of which saturated: 0.2g
Fibre: 0g
Sodium: 63mg

Food vs. supplement

A 100g serving supplies close to the full adult RDA for selenium, plus 18g of lean protein for under 85 calories — a combination a plain mineral tablet does not offer.

Kitchen tip

Hoki has soft, delicate flesh that flakes easily — it holds together better in a batter or crumb than pan-seared plain.

Common myth

“Hoki, being a cheap fish-finger fish, is nutritionally low-value.” In reality: Fresh hoki fillet is a genuinely lean, low-calorie source of protein, selenium and some omega-3 — it is the breading and frying in packaged fish fingers that lowers their nutritional value, not the fish itself.