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Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

Japanese Seaweed Salad (& 4 Delicious Pairings!)

Feeling tide down with traditional salad greens? Hook onto this wakame seaweed salad!

Japanese Seaweed Salad (& 4 Delicious Pairings!)


Feeling tide down with the standard bowl of salad greens? Hook onto this wakame seaweed salad packed with flavor as deep as the sea! 

Wakame seaweed is known as an edible "sea vegetable" and comes with a host of health benefits. Like other types of seaweed, it is packed with many nutrients such as fiber, iodine, calcium, and vitamins A and B-12. Seaweed salad carbs and calories are also low for those monitoring their intake of each.

Really, this seaweed salad recipe is one you do not want to miss so let's dive right into it. (No takeout from a Japanese restaurant required!)

Seaweed Salad Recipe

Yield: 4 servings 

Nutrition per serving: 70 calories, 5g fat, 2g protein, 4g total carb, 1g fiber

Prep time: 10 minutes
Cook time: 5 minutes
Total time: 15 minutes

Ingredients:

• 1 oz wakame seaweed (dried)
• 1 1/2 Tbsp rice vinegar
• 1 Tbsp sesame oil
• 1 Tbsp soy sauce
• 1 Tbsp sugar
• 1/2 tsp ginger juice
• 1 scallion, thinly sliced
• 1 Tbsp sesame seeds

Instructions:

1. Rinse the dried seaweed, add to a large bowl, and cover with cold water. Soak for about 10 minutes and allow the seaweed to rehydrate and become tender. Drain the seaweed and gently squeeze out excess water.

2. For the seaweed salad dressing, add vinegar, oil, soy sauce, sugar, and ginger juice to a small bowl. Mix until combined. 

3. Toss seaweed with the dressing, taste, and add more seasoning if necessary. Garnish with sesame seeds and sliced scallions then serve. 

Japanese Seaweed Salad Prep & Serving Ideas

The seaweed salad is delicious as is, but is also versatile and can take countless flavors. It also pairs well with many Asian-inspired dishes. Do not miss these prep and serving suggestions!

Delicious Twists & Additions

Wakame sports a noodle-like appearance that makes it perfect for the salad. However, feel free to use other varieties like arame, hijiki, konbu, and nori seaweeds. 

Also adding other ingredients as desired, including:

• Avocado
• Carrot
• Cucumber
• Fish sauce
• Peanuts
• Red pepper flakes

All-in-all, experiment with favorite flavors from veggies, fruits, nuts, herbs, spices, sauces, and other ingredients you may have on hand.

4 Delicious Ways to Serve

Pair the seaweed salad with a variety of dishes to make a balanced meal, including these 3 tasty ideas: 

1. Miso soup, a traditional Japanese soup prepared with dashi stock, miso paste, and tofu.

2. Fish varieties, including scallops, shrimp, and tilapia. Cook as desired, including pan-fried, sautéed, and steamed.

3. Vegetable potstickers packed with the fresh and vibrant flavors of cabbage, carrots, red pepper, ginger, and cilantro.

4. Warm stir-fries are another Japanese cuisine staple, so the cool seaweed salad complements the temperature and flavors nicely.

Recapping Seaweed Salad Nutrition & Recipe Ideas

Both the seaweed salad calories and carbs might be low but nutrients soar to high levels! The edible seaweed dish is a good source of fiber, iodine, calcium, and other vitamins and minerals.

If new to eating seaweed, this home-cooked salad is a great place to start! The recipe is flexible and versatile, so experiment with the flavors you enjoy most.

Sydney Lappe's Photo
Written By Sydney Lappe, MS, RDN. Published on July 31, 2020. Updated on October 14, 2021.

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