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You are here Projects > Food Smart Dublin > Recipes > June

Every calendar month for the next twelve months we will publish a historical recipe that fits the season. We'll publish the original as well as the appetising reimagined version our creative chefs. This recipe was reimagined by our food industry partner @NiallSabongi and his Masterchef Muireann Mc Colgan. Niall’s skills and long-standing experience as a creative chef and visionary put him in a perfect position to create innovative and appetising dishes from historical recipes and forgotten cuisines.

Twelve recipes will be the flagship of the Food Smart Dublin project and will be published as a booklet at the end of the project. This booklet will include narratives of the organism's ecology and its importance to Irish people through time as well as its economic value, health benefits to us and where it can be found.

We identified sustainable seafood dishes for you that are easy enough to cook and can be locally sourced in order to be repeated at home with ordinary kitchen tools and basic cooking skills.

We created a google map of fishmongers and seafood shops in and around Dublin where you can get your seafood for your recipe. This list is by no means exhaustive and if you can't find your local or favourite seafood shop here or you're a fishmonger who would like to be added, please get in touch and we will update our map. If you buy your seafood for the recipe of the month at Sustainable Seafood Ireland they will give you a 10% discount. Simply email us to get your discount code.

If you feel confident in cooking our recipes, please also participate in our Questionnaire afterwards. This is essential for our research into how consumption behaviour towards more sustainable seafood can be encouraged. Thank you very much! Enjoy your seafood experience!

JUNE recipe: Pan roasted megrim sole with lemon butter!

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Click for megrim sustainability info

Click on the megrim to find out about its ecology and history.

Click here to watch a short video on how to prepare a megrim for the pan!

Note: This is an instruction to show how to prepare a megrim for the pan. Megrim skin is very fine and doesn't need to be removed. Their microscales are usually removed by your fishmonger.

Pan Roasted Megrim Sole with Lemon Butter

prep: 15mins; cook: 10mins; difficulty level: easy

Ingredients

  • 1 megrim sole, gutted, head and fins removed
  • 50 g flour for dusting
  • 20 g butter
  • juice of 1 lemon
  • 2 tablespoons of chopped fresh parsley

Method

  • Heat a large frying pan
  • Dry your fish with a tea towel or kitchen paper
  • Dust the fish in flour and shake off the excess
  • Add some of the butter to the pan
  • When butter is foaming, season the fish with some salt and begin to fry
  • When fish is golden, about 3 minutes, flip and cook on the other side
  • In a separate pan, heat the butter and lemon juice until thick and emulsified
  • Finish with the chopped fresh Parsley

To Serve

  • Place the fish on a serving dish and top with the lemon butter. Enjoy!
Don't forget to complete our Questionnaire (5-10 mins)

Take part in our monthly social media competition for best pic/post and win a €20 voucher for Sustainable Seafood Ireland. Simply upload your pic/post to twitter or instagram and tag us @foodsmartdublin.

Previous Recipes

Below you will find all the previous months' recipes. You also have the chance to complete the recipe specific questionnaire if you've missed out. There is one previous recipes so far as well as our official launch recipes codhead terrine and carrageen tea. Your feedback on the recipes is key to our research and you can cook them as long as the seafood of the respective recipe is in season. Take a look at our seasonality chart to find out what is in season when.

June recipe - Pan roasted megrim sole.

May recipe - Potted crab.

Our official launch recipes Oct 2019. Codhead terrine & Carrageen tea

We continuously carry out archival work to identify historical, local seafood recipes of the Dublin coast communities. We do this by searching through the archive of the National Library of Ireland on Kildare street in Dublin, and by visiting the National Folklore Collections at University College Dublin (UCD). To optimise our outcome we listen to sound archives from the Urban Folklore Project carried out by UCD in 1979-1980 and keep our ears and eyes open for any seafood recipes that may have been commonly used in Dublin up to the 1950s. If you have a seafood recipe from your Nana or parents or greatgreat grandparents, please get in touch with us. We would love to hear from you!

At the end of our project, we will publish these recipes in the form of a Food Smart Dublin booklet including the stories surrounding each seafood, the nutritional values as well as the organism's natural habitat and lifecycle.