Breaded Hake with Shony Seaweed

Hake in Shony seaweed breadcrumb mix Shony Seaweed Flakes 30g Pouch - add to basket

A very easy dinner recipe and a healthy alternative to battered fish.

Serves 2
Medium difficulty

Using Shony in the breadcrumb mixture of these fish goujons deepens the taste of the fish. The sunflower seeds provide a nutritious crunch, too. 


  • 1 tbsp Shony
  • 4 hake fillets
  • 50g flour
  • 50g sunflower seeds
  • 2 slices sourdough bread
  • 1 large egg
  • 1 bunch fresh parsley
  • 3 sprigs of thyme


  1. Pre-heat oven to 180C.
  2. In a food processor whizz up the sunflower seeds. Add the bread slices, thyme leaves and parsley to make a crumb mix. Stir in the Shony seaweed and season with pepper.
  3. Crack the egg into a large shallow bowl and beat well. Spread the flour and the seaweed crumb mix on two separate plates, and place the bowl of egg between them, with the flour on the left and the crumbs on the right. Set a wire rack over a baking sheet.
  4. 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.
  5. Place fillets in a buttered frying pan over a medium heat and fry for 1 minute each side until coloured.
  6. Put in an oven dish and cook for 5 minutes, or until cooked through.
  7. Serve with a salad and Furikake sweet potato fries.

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