A very easy dinner recipe and a healthy alternative to battered fish. We've put Shony seaweed in the breadcrumb mixture to give a deeper taste to the fish as well as sunflower seeds for a nutritious crunch.
4 Hake fillets
1 large egg
1 bunch fresh parsley
3 sprigs of thyme
1 tbsp Shony
50g sunflower seeds
2 slices of sourdough bread
Set oven for 180C.
In a food processor whizz up the sunflower seeds and then add the bread slices, thyme leaves and parsley to make a crumb mix. Stir in the Shony seaweed and season with pepper and a wee pinch of salt.
Crack the egg into a large shallow bowl, and beat well. Spread the flour and the seaweed crumb mix in two separate bowls or pie plates. Set a wire rack over a baking sheet.
Take a fillet and dredge in flour, lift it out, knocking off excess flour before dipping in egg wash, then coat in seaweed crumb mix. Transfer breaded fillet to cooling rack; repeat method for remaining fillets.
Place fillets in a buttered frying pan over a medium heat and fry for 1 minute each side until coloured.
Put in an oven dish and cook for 5 minutes or until cooked through.
Serve with a salad of cooked green beans, and tomatoes, Dulse, basil and finely grated lemon zest and a dash of lemon juice.
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