4 Delicious Super Nutritious Seaweed Salad Recipes

Seaweed salad is a refreshing, nutrient-packed Japanese side dish that’s surprisingly easy to make at home. Whether you’re looking for a healthy wakame salad recipe or want to recreate that restaurant-style seaweed salad you love, these four simple recipes will guide you through making delicious seaweed salads in under 30 minutes.

Each recipe utilises accessible ingredients and straightforward methods, making it perfect for beginners looking to explore this superfood. From mild, sweet arame to the classic wakame you know from restaurants, there’s a seaweed salad here for every taste preference.

Ready to discover how simple it is to make your own seaweed salad? Let’s dive into these nutritious, flavourful recipes that will transform the way you think about this incredible ocean vegetable.

What is Seaweed?

Understanding the basics of edible seaweed helps you choose the right variety for your salad and appreciate this incredible superfood’s unique characteristics.

Unlike what some may think, seaweeds are not fungi but rather algae. These are a diverse group of aquatic plants that grow in saltwater bodies. Like land plants, seaweeds have chlorophyll and use photosynthesis to grow, but they lack roots, as well as leaves, flowers, and even stems. Instead, they have other unique structures that help them absorb nutrients from the water.

Seaweeds grow in all oceans and seas worldwide. Although they are most commonly associated with Asian cuisine, this somewhat overshadowed the fact that they are consumed in many other countries as well, at least in their coastal regions.

For instance, seaweeds are consumed in Western Norway, Iceland, along the Atlantic Coast of France, Northern and Southern Ireland and parts of the UK as well. They are also prevalent in Latin America and Mexico.

Types of Edible Seaweed

There are three main types of seaweeds, categorised by their colours. These colours, in turn, change according to the number of pigments the alga has, where it grows, and how it photosynthesises. There are red, brown, and green seaweeds, each with a different combination of chlorophyll types, as well as five other pigments.

Under the umbrella of these types, around 10,000 recognised seaweed species come in various sizes, shapes, and colours. This means there could be even more than that which scientists have yet to discover. Most of these thousands of species are non-toxic, which means they are edible.

What Does Seaweed Taste Like?

All seaweeds tend to have a salty or briny taste thanks to the large amount of sodium they absorb from the ocean. They are also characterised by a savoury umami taste, similar to that of meat, which is caused by their high protein and amino acid content. Another characteristic is having a metal-like taste, again, because seaweeds absorb a lot of minerals from the water.

That being said, seaweeds may also have a range of other flavours depending on their type and whether they are fresh, dried, or cooked. For instance, some fresh seaweeds are sweet. Some may taste like grass or vegetables. Others may have a nutty taste when toasted. Likewise, pickled seaweeds will have a sour-salty taste.

Health Benefits of Seaweed

Seaweed salad isn’t just delicious, it’s one of the most nutritious foods you can add to your diet, packed with vitamins, minerals and essential fatty acids.

These edible types of algae were found to be exceptionally rich in nutrients, making them considered superfoods. Seaweeds are rich in vitamins, such as A, C, E, and B12, as well as minerals like calcium, potassium, and iron. Additionally, they contain omega-3 fatty acids that support brain health.

Key Nutritional Benefits:

• Low in calories and fat: Perfect for weight management
• High in dietary fibre: Assists digestion, regulates blood sugar and helps reduce bad cholesterol
• Rich in antioxidants: Protects cells from damage
• Excellent source of iodine: Necessary to produce thyroid hormones that control metabolism and assist brain development
• Complete protein source: Contains all essential amino acids
• Supports the immune system: Thanks to vitamins and minerals

Over the centuries, humans have consumed around 700 types of seaweed. Their consumption is quite common in East and Southeast Asia. Still, it is mainly associated with Japan, as they are incorporated into many famous Japanese dishes, such as sushi, dashi, and nimono. Seaweeds are a staple in Japan, harvested from the ocean and also grown and cultivated in similar, but artificial, environments.

Is Seaweed Salad Good for Weight Loss?

Yes! Seaweed salad is exceptionally low in calories whilst being super filling due to its high fibre content. A typical serving contains only 30-50 calories, making it an ideal choice for those watching their weight.

Where to Buy Seaweed in the UK

Finding quality dried seaweed for your salad recipes is easier than you might think, with numerous online and physical store options available across the UK.

Online Retailers:

• Amazon UK: Wide variety of dried seaweed (Wakame, Nori, Dulse, Arame)
• Japan Centre: Specialist Japanese ingredients
• Oriental Mart: Asian supermarket with delivery
• Clearspring: Organic seaweed products
• Sous Chef: Gourmet cooking ingredients

Physical Stores:

• Waitrose: Asian section (Nori sheets, dried Wakame)
• Tesco: Larger stores stock dried seaweed in the world foods aisle
• Sainsbury’s: Asian ingredients section
• Asian supermarkets: Wing Yip, Loon Fung, See Woo (best selection and prices)
• Health food shops: Holland & Barrett stocks some varieties

What to Look For:

Choose dried seaweed that is dark in colour (not faded), comes in sealed packaging, and has a recent production date. Organic options are available for those who prefer them. Dried seaweed can be stored for months in a cool, dry place.

Easy Arame Seaweed Salad

This beginner-friendly arame salad uses readily available ingredients from your local supermarket, no speciality items required. Perfect for your first homemade seaweed salad!

Prep Time: 20 minutes | Difficulty: Easy | Main Seaweed Type: Brown seaweed | Flavour Profile: Sweet & mild | Servings: 4

Arame is a common type of edible seaweed widely consumed in Japan and other Asian cuisines, as it is harvested along the coast of the Asian Pacific Ocean.

Arame belongs to the brown seaweed family, as it has a dark brown, sometimes black colour. It is thin and long, resembling marine spaghetti. Speaking of taste, arame seaweed has a mild, sweet flavour, and, like other seaweed types, it is rich in vitamins and minerals, while being quite low in both calories and fat.

Nutrition Information (per serving):

• Calories: 65
• Protein: 2g
• Carbohydrates: 8g
• Fibre: 3g
• Fat: 3g

Ingredients

• 1 cup (25g) dried arame
• 2 medium-sized carrots, grated
• 2 medium-sized beetroots, grated
• 1 medium-sized ginger root, grated
• 1 green onion, chopped
• 8 cherry tomatoes, each cut in half
• 2 tablespoons toasted sesame seeds
• 2 tablespoons virgin olive oil
• 2 tablespoons fresh lime juice
• 1/2 cup fresh coriander, chopped
• Salt to taste

Recipe Method

1. In a bowl, add the arame, then cover it with cool water and let it soak for around 15 to 20 minutes until fully rehydrated.
2. Whilst the seaweed soaks, add all the vegetables to a large bowl and use a spatula to mix them well.
3. In another small bowl, whisk together the lime juice and the olive oil until combined.
4. Drain the arame well, squeezing out any excess water, then add it to the vegetables.
5. Pour the lime and olive oil dressing over the salad, add salt to taste, and mix well for a minute or so until everything is evenly distributed.
6. Let the salad chill in the refrigerator for 15 minutes to allow the flavours to meld. Remember to sprinkle the sesame seeds on top just before serving.

Storage tip: This arame seaweed salad keeps well in the fridge for up to 3 days in an airtight container.

Dulse Seaweed Salad with Wasabi Dressing

This vibrant dulse salad features a spicy wasabi dressing that perfectly complements the seaweed’s natural umami flavour, a true restaurant-quality dish you can make at home.

Prep Time: 25 minutes | Difficulty: Easy | Main Seaweed Type: Red seaweed | Flavour Profile: Umami & spicy | Servings: 4

Dulse (not dulce, the Spanish word for sweet) is a red type of seaweed with a deep red to somewhat brown colour. It grows in the North Atlantic Ocean, so it is accordingly consumed in countries such as the US, Canada, Iceland, Norway, and most Western European countries with an Atlantic Coast.

Like arame, dulse is also quite thin, yet it is flat and has a leaf-like shape with a rich umami and salty taste. It is chewy when fresh and crispy when dried, and can be used to make side dishes such as salads, stews, and various soups.

Nutrition Information (per serving):

• Calories: 95
• Protein: 3g
• Carbohydrates: 10g
• Fibre: 4g
• Fat: 5g

Ingredients

• 30g dried dulse
• 2 teaspoons grated fresh ginger
• 1 small carrot, thinly sliced
• 3 green onions, chopped
• 4 red radishes, thinly sliced
• 1 small cucumber, sliced
• 1 ripe avocado, sliced
• 2 tablespoons rice vinegar
• 2 teaspoons sugar
• 1/2 teaspoon wasabi powder
• 2 teaspoons soy sauce
• 1 tablespoon virgin olive oil
• 2 tablespoons lime juice
• 2 teaspoons toasted white sesame seeds
• 2 teaspoons toasted pumpkin seeds
• Pinch of salt

Note: Rice vinegar is a kind of vinegar made from fermented rice and is quite popular in Southeast Asia. Wasabi is a green root plant native to Japan, also known as Japanese horseradish. It gives a fresh, pungent and spicy taste. You can find wasabi powder in most supermarkets’ Asian sections.

Recipe Method

1. Rinse the dried dulse using cold water to remove any debris, then soak it in warm water for around 15 minutes until rehydrated.
2. Drain and squeeze the dulse well to remove any excess water. If your dulse pieces are large and flat, chop them into bite-sized pieces, then move to a large mixing bowl.
3. In the bowl, add all the vegetables except for the avocado, and mix them well with the seaweed using a spatula or your hands.
4. In a separate small bowl, whisk together the rice vinegar, sugar, wasabi powder, soy sauce, olive oil, lime juice and a pinch of salt to create the dressing.
5. Pour the dressing over the seaweed and vegetable mixture and toss very well so the salad is thoroughly coated and well-flavoured.
6. Let the salad chill in the refrigerator for 15 minutes, allowing the wasabi dressing to infuse.
7. Just before serving, sprinkle with sesame and pumpkin seeds and arrange the avocado slices artfully on top.

Serving suggestion: This dulse seaweed salad pairs beautifully with grilled fish or can be enjoyed as a light, healthy lunch on its own.

Wakame Seaweed Salad (Restaurant-Style)

This is the classic Japanese seaweed salad you’ve enjoyed at restaurants; now you can make it at home! Sweet, tangy and incredibly refreshing.

Prep Time: 20 minutes | Difficulty: Very Easy | Main Seaweed Type: Brown seaweed | Flavour Profile: Sweet & sour | Servings: 4

Wakame is another highly popular type of edible seaweed, and its name translates to ‘young seaweed’ in Japanese. It has a bright, sometimes dark, green colour, yet it belongs to the category of brown seaweeds. It is also nicknamed ‘sea mustard’ because it resembles cooked mustard greens so closely.

Wakame is very thin and slippery when rehydrated, and it has the shape of ribbons or noodles with a slightly sweet taste. It is often used in salads or added to miso soup. Like all other foods, wakame is loaded with minerals, vitamins, and fatty acids that support the immune system and boost overall health.

This wakame salad recipe pairs the seaweed’s natural sweetness with honey and vinegar to get a distinct sweet and sour flavour. This is one of the most nutritious, palatable and easiest seaweed salads you can make.

Nutrition Information (per serving):

• Calories: 55
• Protein: 2g
• Carbohydrates: 7g
• Fibre: 2g
• Fat: 2g

Ingredients

• 30g dried wakame seaweed
• 2 teaspoons grated fresh ginger
• 2 cloves garlic, minced
• 1 small cucumber, thinly sliced
• 3 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 1 tablespoon virgin olive oil
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon white sesame seeds, toasted
• 1/2 teaspoon black sesame seeds

Recipe Method

1. Start by soaking the dried wakame in a bowl of cool water. This type of seaweed typically rehydrates and expands within 10 to 15 minutes.
2. When soaked, drain the wakame thoroughly, then squeeze it well to remove excess water. Transfer it to a mixing bowl. The wakame will have expanded significantly in size.
3. Add the sliced cucumber to your wakame and mix them well with a spatula. Set aside whilst you prepare the dressing.
4. Bring another small bowl and add the soy sauce, rice vinegar, honey, olive oil, ginger and garlic. Whisk them well until you get a homogeneous salad dressing and the honey has fully dissolved.
5. Pour the dressing mixture over the vegetables and seaweed, then toss everything together thoroughly, ensuring that every piece is well-coated.
6. Let the wakame salad chill in the fridge for 15 minutes to allow the flavours to develop and meld together.
7. Sprinkle the red pepper flakes and both black and white sesame seeds on top just before serving for added texture and visual appeal.

Pro tip: For an authentic restaurant experience, serve this wakame seaweed salad in small individual bowls as an appetiser before your main course.

Nori Seaweed Salad (Sushi-Style)

Recognise this seaweed? It’s the same variety used to wrap sushi rolls! This nori salad showcases its sweet-salty flavour in a completely different way.

Prep Time: 25 minutes | Difficulty: Easy | Main Seaweed Type: Red seaweed | Flavour Profile: Salty & sweet | Servings: 4

Nori is a type of seaweed widely used in Japanese cuisine, often associated with the country’s most popular dish, sushi. Yes, it is this seaweed that is used to wrap the sushi fillings to make the rolls. Aside from that, nori can be dried, crumbled, or crushed and used as a dressing, similar to sesame seeds, on other dishes.

Although it appears green when fresh and a little blackish when dried, nori is actually a type of red seaweed. Unlike the ones we demonstrated so far, nori is not striped or long like noodles, but instead it has the shape of thin sheets. That is why it is often referred to as sea paper.

Nori has a combination of sweet and salty flavours, which make it perfect for a flavoursome salad when mixed with other ingredients and condiments.

Nutrition Information (per serving):

• Calories: 70
• Protein: 3g
• Carbohydrates: 8g
• Fibre: 3g
• Fat: 3g

Ingredients

• 10 sheets of sushi nori (18×20cm size, approximately 30g)
• 1 medium-sized carrot, julienned
• 1 small cucumber, julienned
• 2 tablespoons spring onions, chopped
• 1 clove garlic, minced
• 1 tablespoon tamari (or soy sauce)
• 1 teaspoon grated fresh ginger
• 1 tablespoon rice vinegar
• 2 tablespoons sesame oil
• 1 tablespoon white sesame seeds, toasted

Note: Tamari is a richer and less salty version of soy sauce. But if you cannot find it, you can replace it with regular soy sauce.

Recipe Method

1. Stack the nori sheets on top of one another and use a sharp knife or kitchen scissors to cut them into strips. Each strip should be about 1.5cm wide, though you can make them narrower if you prefer. It’s up to you.
2. For this nori seaweed salad, we’ll use a flavour-infusion method: instead of soaking the seaweed in plain water, we’ll soak it directly in the dressing sauce for a more profound taste.
3. In a bowl, add the rice vinegar, tamari and sesame oil and whisk them well until combined.
4. Add the cut nori strips to the dressing mixture and let them soak for 15 minutes until the seaweed absorbs most or all of the liquid, softens and completely rehydrates. Stir occasionally to ensure even coating.
5. Add the julienned vegetables (carrot and cucumber), spring onions, ginger and garlic to the nori and mix everything well, ensuring the dressing coats all ingredients evenly.
6. Let your salad chill in the fridge for about 10 to 15 minutes to allow the flavours to meld and intensify.
7. Sprinkle the toasted sesame seeds generously on top just before serving for that authentic finishing touch.

Serving suggestion: This nori seaweed salad makes an excellent side dish for any Asian-inspired meal or can be enjoyed alongside grilled chicken or fish.

Cooking Tips for Perfect Seaweed Salad

Master these simple techniques to ensure your homemade seaweed salad turns out perfectly every time, with ideal texture and flavour.

Soaking Seaweed Properly

• Don’t over-soak: Most dried seaweed only needs 10-20 minutes of soaking. Wakame expands up to 10 times its dried size!
• Use cool to lukewarm water: Hot water can make seaweed mushy
• Always squeeze out excess water: This prevents a watery salad and allows dressings to adhere better
• Taste test: If it’s still tough or leathery, soak for another 5 minutes

Storage and Freshness

• Refrigerate promptly: Seaweed salad keeps for up to 3 days in an airtight container
• Store dressing separately: If making ahead, keep dressing separate and toss just before serving for best texture
• Don’t freeze: Freezing changes the texture of seaweed and vegetables significantly
• Dried seaweed lasts months: Store unopened packets in a cool, dry place; once opened, seal tightly

Ingredient Substitutions

• No rice vinegar? Use apple cider vinegar or white wine vinegar
• Out of sesame oil? Olive oil works, though the flavour will differ
• No tamari? Regular soy sauce is perfectly fine
• Can’t find wasabi? Try a tiny amount of English mustard or horseradish
• Vegan option: All these recipes are naturally vegan!

Flavour Enhancements

• Toast your sesame seeds: This brings out their nutty flavour
• Add citrus zest: A little lime or lemon zest brightens the salad
• Include edamame: Adds protein and a lovely pop of green
• Try different nuts: Crushed peanuts or cashews add crunch
• Spice it up: Add fresh chilli or extra red pepper flakes

These four seaweed salad recipes, ranging from beginner-friendly arame to restaurant-style wakame, demonstrate just how easy it is to make a delicious and nutritious seaweed salad at home. With seaweed now readily available in supermarkets across the UK, there’s never been a better time to explore this incredible superfood. Start with the wakame if you’re new to cooking with seaweed, then experiment with the other varieties to discover your favourite!

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