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Sautéed Marrow Seeds Recipe

  • Author: Michelle Minnaar
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Diet: Vegetarian


You’ve used up the rest of the marrow and don’t know what do do with the seeds? Turn them into this versatile side dish and make Sautéed Marrow Seeds.


  • 1 marrow
  • 28g (2 tbsp) butter
  • salt and pepper, to taste


  1. Slice the marrow in half and scoop out all the seeds. Proceed to use the marrow as you see fit. See the list of marrow recipes above for inspiration. 
  2. Chop the seed pulp roughly into bite-sized chunks.
  3. Melt the butter in a large frying pan over a medium heat. 
  4. Once the butter starts sizzling, add the marrow seeds and stir around for a few minutes.
  5. You can now turn up the heat, because the vegetable will release some water which needs cooking off, which should take 5-10 minutes.
  6. Once the water has evaporated you need to actively stir the seeds as they start to brown and caramelise. Bits will start to stick to the pan, so carry on cooking until the mixture is lightly browned and cooked through. 
  7. Serve as a side dish to any European-type dinner. Enjoy!


  • This recipe will only work for when your marrow is on the younger side and the seeds are soft and squishy. If the marrow is more mature with hardened skin, chances are that the seeds will be fully formed and hard as well. In this case, you can roast the seeds, using this recipe.
  • Everything tastes good with butter! If you’re vegan, use oil of your choice.
  • My favourite part is when you bite into a seed and it pops.
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Side Dish
  • Method: Pan fry
  • Cuisine: British

Keywords: marrow seed recipe, marrow recipe, fried marrow seeds, can you eat marrow seeds