What Delicious Dishes Can Be Made With Seaweed? 11 Tasty, Non-Fishy Seaweed Recipes

What to cook with seaweed is a very familiar question for those interested in healthy eating, fans of Japanese-Korean cuisine, or those wanting to change the flavor of family meals. From simple dishes like seaweed soup and rice balls to creative variations like seaweed chicken rolls and seaweed snacks… this ingredient is both easy to find and nutrient-rich. In this article, Ola Squid shares detailed seaweed dishes, specific cooking methods, and clear measurements so you can apply them at home, even if you have never cooked seaweed before.

What is delicious to cook with seaweed?

If you think seaweed is only for cooking soup, you might be missing out on many great options. In fact, what is delicious to cook with seaweed depends quite a bit on the type of seaweed, the preparation method, and your family’s taste. Dried seaweed, fresh seaweed, sheet seaweed… can all be used for savory dishes, vegetarian dishes, snacks, or main courses.

The common point of seaweed dishes is their light, easy-to-eat flavor that doesn’t feel heavy, making them very suitable for a modern lifestyle—quick to cook with neat ingredients. Below are popular, easy-to-make dishes loved by many.

Seaweed rice balls

Seaweed rice balls are a familiar dish in Japanese cuisine but suit the Vietnamese palate very well. This dish is often used as a quick breakfast, for school or work lunches, or as an afternoon snack.

Ingredients (2-3 servings):

• Non-glutinous rice: 300g
• Dried seaweed sheets (nori): 3-4 sheets
• Salt: 1/3 teaspoon
• Roasted sesame seeds: 1 tablespoon
• Optional fillings: sausage, fried egg, canned tuna, meat floss

Instructions:

• Wash the rice and cook until soft; do not let it become too dry.
• While the rice is still hot, mix gently with salt and roasted sesame seeds.
• Spread the seaweed on a cutting board, add rice, and place the filling in the middle.
• Roll tightly, pressing lightly so the rice sticks evenly.
• Cut into bite-sized pieces or leave whole.

Seaweed rice balls are best eaten on the same day. If carrying them, wrap them tightly so the seaweed doesn’t get soggy.

Vegetarian seaweed rolls

For vegetarians or those wanting to reduce meat intake, vegetarian seaweed rolls are a choice worth trying. This dish is both fragrant and has a light chewiness thanks to the seaweed.

Ingredients:

• White tofu: 2 blocks
• Dried wood ear mushrooms: 10g
• Carrot: 1/2 piece
• Dried seaweed sheets: 2-3 sheets
• Seasoning: salt, pepper, vegetarian seasoning powder
• Tapioca starch: 1 tablespoon

Instructions:

• Mash the tofu and squeeze out excess water.
• Soak wood ear mushrooms until expanded, then mince. Grate the carrot.
• Mix all ingredients with seasonings and tapioca starch.
• Spread the seaweed, apply the mixture, and roll tightly.
• Steam for 10–12 minutes until cooked, then lightly fry for a golden finish.

This dish goes very well with raw vegetables and vegetarian dipping sauce.

Seaweed wrapped quail eggs

Seaweed wrapped quail eggs are a compact dish, often appearing at parties or served as a snack for children.

Ingredients:

• Quail eggs: 10 eggs
• Dried seaweed sheets: 2 sheets
• Crispy frying flour: 100g
• Water: 120ml
• Seasoning: salt, pepper

Instructions:

• Boil quail eggs until cooked, peel.
• Cut seaweed into pieces large enough to wrap the egg.
• Wrap the egg with seaweed, dip into the crispy flour batter.
• Deep fry until golden and crispy.
• Remove and drain oil.

This dish is best eaten hot, dipped in chili sauce or mayonnaise.

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Seaweed chicken rolls

Seaweed chicken rolls are a unique, easy-to-make dish that combines the tender sweetness of chicken with the characteristic aroma of seaweed, suitable for family meals or as a snack or party appetizer.

Ingredients

• 300 to 400 grams of chicken breast or boneless chicken thigh
• Dried seaweed, large sheet type
• 1 chicken egg
• Panko breadcrumbs or crispy frying flour
• Minced onion and garlic
• Salt, pepper, seasoning powder
• Cooking oil

Instructions

• Wash the chicken, mince or grind finely, then marinate with onion, garlic, salt, pepper, and seasoning powder for about 15 minutes to absorb flavor.
• Quickly soak seaweed in water to soften then drain. Spread the seaweed leaf on a flat surface, place the chicken mixture on top, flatten thinly, and roll tightly.
• Roll the chicken roll through the beaten egg, then coat evenly with panko breadcrumbs.
• Heat the oil, place the seaweed chicken rolls in and deep fry over medium heat until golden brown, then remove and drain oil.
• Cut the seaweed chicken rolls into bite-sized circles, best served hot. This dish can be dipped in chili sauce, mayonnaise, or sweet and sour sauce.

Mushroom seaweed floss

Mushroom seaweed floss is a light vegetarian dish, rich in fiber and minerals with a savory taste, suitable for eating with hot rice, white porridge, or as a healthy snack.

Ingredients

• Oyster mushrooms: 300 grams
• Dried seaweed: 20 grams
• Leek or red onion: 1 tablespoon minced
• Cooking oil: 2 tablespoons
• Vegetarian fish sauce or soy sauce: 2 to 3 tablespoons
• Sugar: 1 teaspoon
  
• Ground pepper: half a teaspoon
• Roasted sesame seeds: 1 tablespoon (optional)

Instructions

• Wash mushrooms, tear into small fibers, and squeeze gently to drain.
• Soak seaweed in water for 5 minutes to soften, wash again, drain, and chop finely.
• Sauté the leek with oil over medium heat until fragrant.
• Add mushrooms and stir-fry until the fibers are loose and water is evaporated.
• Add seaweed and stir well.
• Season with vegetarian fish sauce or soy sauce, sugar, and pepper to taste.
• Lower the heat, stir continuously until the mixture is dry and fluffy like floss.
• Add roasted sesame seeds, stir, and turn off the heat.

Seaweed snack

Seaweed snack is the most popular form of seaweed dishes today, perfect for snacking.

Ingredients

• Dried seaweed sheets: 20 grams
• Sesame oil: 1 tablespoon
• Cooking oil: 1 tablespoon
• Salt: 1/4 teaspoon
• Sugar: 1/4 teaspoon
• Roasted white sesame seeds: 1 tablespoon
• Cheese powder or chili powder (optional)

Instructions

• Preheat the oven to 150 degrees C for 10 minutes or heat a non-stick pan.
• Mix sesame oil, cooking oil, salt, and sugar well.
• Brush a thin layer of the oil mixture onto each seaweed leaf.
• Sprinkle roasted sesame and optional seasoning on the surface.
• Cut the seaweed into bite-sized pieces.

Bake or Pan-fry

• Bake in the oven for 5 to 7 minutes until the seaweed is dry and crispy.
• Or pan-fry without oil, flipping quickly until the seaweed is evenly crispy.

• Let it cool completely before using so the snack stays crispy longer.
• Store in an airtight jar, use within 2 to 3 days.

Seaweed snack can be seasoned to taste, suitable as a healthy homemade snack. If you love the crispy texture of these snacks, you might also enjoy our dried squid snack range at Ola Squid.

Seaweed soup with minced meat

Seaweed soup with minced meat is a light, easy-to-cook, nutrient-rich soup suitable for daily family meals.

Ingredients

• Dried seaweed: 20 grams
• Minced pork: 150 grams
• Red onion: 1 bulb minced
• Cooking oil: 1 tablespoon
• Filtered water: 1 liter
• Salt: half a teaspoon
• Seasoning powder: 1 teaspoon
• Ground pepper: 1/4 teaspoon
• Green onions or cilantro as needed

Instructions

• Soak seaweed in cold water for 5 to 10 minutes to expand and soften, wash multiple times, drain.
• Marinate minced meat with half a teaspoon of seasoning powder and pepper for 10 minutes.
• Sauté the red onion with cooking oil until fragrant.
• Add minced meat and stir until firm.
• Pour water into the pot and bring to a boil.
• Add seaweed, stir gently.
• Season with salt and seasoning powder to taste.
• Cook for another 3 to 5 minutes then turn off the heat.
• Sprinkle green onion or cilantro before serving.

Finish and Notes

• Do not cook seaweed too long to avoid it becoming mushy.
• Serve the soup hot; it is very easy to eat with white rice.
• You can add sliced ginger if you like a mild warm taste.

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Seaweed soup with eggs

Seaweed soup with eggs is a simple dish, easy to cook with a light taste, suitable for daily meals and those who prefer a light stomach.

Ingredients

• Dried seaweed: 15 to 20 grams
• Chicken eggs: 2 eggs
• Red onion: 1 bulb minced
• Cooking oil: 1 teaspoon
• Filtered water: 1 liter
• Salt: half a teaspoon
• Seasoning powder: 1 teaspoon
• Ground pepper: 1/4 teaspoon
• Green onions as needed

Instructions

• Soak seaweed in cold water for 5 to 10 minutes to expand, wash multiple times, drain.
• Crack eggs into a bowl, whisk gently.
• Sauté red onion with oil.
• Pour water into the pot, bring to a boil.
• Add seaweed to the pot, stir gently.
• Season with salt and seasoning powder to taste.
• Slowly pour the eggs in, stirring gently to create beautiful egg ribbons.
• Cook for 2 to 3 minutes then turn off the heat.
• Sprinkle green onions and pepper before serving.

Finish and Notes

• Do not cook seaweed too long to avoid it being mushy and having a strong smell.
• The soup should be eaten hot to keep its full flavor.
• You can add sliced ginger if you like a mild warm taste.

Seaweed soup with eggs is a refreshing, easy-to-eat soup suitable for the whole family.

Seaweed soup with pork bones

Seaweed soup with pork bones is a naturally sweet, clear, easy-to-eat soup suitable for daily family meals.

Ingredients

• Dried seaweed: 20 grams
• Pork bones: 400 grams
• Red onion: 1 bulb
• Ginger: 1 small slice
• Cooking oil: 1 teaspoon
• Filtered water: 1.5 liters
• Salt: half a teaspoon
• Seasoning powder: 1 teaspoon
• Ground pepper: 1/4 teaspoon
• Green onions or cilantro as needed

Instructions

• Wash pork bones, blanch in boiling water for 2 to 3 minutes, then wash again to keep the soup clear.
• Place bones in the pot, add water and ginger, simmer over low heat for 30 to 40 minutes to extract the sweetness.
• Soak seaweed in cold water for 5 to 10 minutes, wash many times, drain.
• Lightly sauté red onion with cooking oil until fragrant.
• Add seaweed to the bone broth pot, stir gently.
• Season with salt and seasoning powder to taste.
• Cook for another 3 to 5 minutes then turn off the heat.
• Sprinkle green onion and pepper before serving.

Finish and Notes

• Do not cook seaweed too long to avoid it becoming mushy and losing its aroma.
• The soup tastes better when served hot.
• You can add a few slices of mushroom or soft tofu to increase nutrition.

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Miso seaweed soup

Miso seaweed soup is a traditional Japanese soup, light in flavor and nutrient-rich, very suitable for a light meal or as a side dish for main courses.

Ingredients

• Dried seaweed: 10 to 15 grams
• Silken tofu: 150 grams
• White or red miso: 1 to 1.5 tablespoons
• Leek or green onion: 1 stalk
• Filtered water: 1 liter
• Sesame oil: half a teaspoon (optional)

Instructions

• Soak seaweed in cold water for 5 minutes to expand, wash gently, drain.
• Cut silken tofu into small bite-sized squares.
• Heat water until very hot, do not let it boil vigorously.
• Add seaweed and tofu to the pot, cook for about 2 to 3 minutes.
• Mix miso with a little hot water in a separate bowl until fully dissolved.
• Pour the dissolved miso into the pot, stir gently.
• Cook for another 1 to 2 minutes then turn off the heat.
• Add sesame oil and chopped leek or green onion.

Finish and Notes

• Do not let the soup boil vigorously after adding miso to avoid losing flavor and nutrients.
• Adjust the amount of miso according to your saltiness preference.
• You can add enoki mushrooms or shimeji mushrooms to make the soup richer.

Miso seaweed soup has a mild, easy-to-eat flavor, suitable for breakfast or days when you need a light meal.

Fried seaweed tempura

Fried seaweed tempura is a crunchy snack, easy to make with a light savory taste, perfect with chili sauce or mayonnaise.

Ingredients

• Dried seaweed sheets: 20 grams
• Crispy frying flour: 100 grams
• Chicken egg: 1 egg
• Cold water: 120 to 150 ml
• Salt: 1/4 teaspoon
• Cooking oil: enough for frying

Instructions

• Cut seaweed into bite-sized pieces, wipe lightly to dry.
• Mix crispy frying flour with egg, salt, and cold water; stir until the batter is smooth.
• Heat oil over medium heat.
• Dip each seaweed piece into the batter to coat evenly.
• Place into the oil pan, deep fry until golden and crispy.
• Remove and drain oil.

Finish and Notes

• Serve hot to maintain crispiness.
• Do not fry over too high heat to avoid burning the batter before the seaweed gets crispy.
• You can add chili powder or cheese powder to the batter for a flavor change.

Fried seaweed tempura is suitable as a snack or a side dish in family meals. Just like this crispy seaweed, our flattened dried squid provides a satisfying chew and crunch that you’ll definitely love.

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Types of seaweed

Seaweed is a familiar food in Asian cuisine, rich in minerals and fiber. Depending on the type, seaweed will have different flavors, textures, and uses. Below are the popular types of seaweed, presented with descriptions and bullet points for easy tracking.

• Wakame seaweed: Wakame is a soft, thin, dark green seaweed. When soaked in water, it expands significantly and has a slight crunch, a light taste, and is very easy to eat.
  • Used for seaweed soup, miso soup.
  • Suitable for salads and mixed dishes.
  • Common in Japanese and Korean cuisine.
• Nori seaweed: Nori is seaweed that has been dried and pressed into thin sheets, with a characteristic aroma. This is the most widely used type of seaweed today.
  • Used for sushi rolls, kimbap.
  • Used for seaweed snacks, fried seaweed tempura.
  • Convenient and easy to store.

• Kombu seaweed: Kombu has large, thick, dark leaves and a natural sweet taste. This type of seaweed is usually not eaten directly but used to create sweetness for dishes.
  • Used to cook broth, dashi.
  • Helps the soup stay naturally sweet without needing many seasonings.
  • Suitable for stews and liquid dishes.
• Hijiki seaweed: Hijiki has small thread-like forms, black or dark brown, often used in vegetarian dishes.
  • Used for stir-frying or mixing.
  • Rich in fiber and minerals.
  • Less common but very nutritious.

• Cartilage seaweed: Cartilage seaweed has small branch forms; when soaked in water, it becomes crunchy, creating a unique mouthfeel.
  • Often used for salads, seaweed salad.
  • Mixed with seafood or meat.
  • Suitable for appetizers.
• Natural dried seaweed: This is a group of sun-dried seaweeds, unseasoned, which can be of many different varieties.
  • Used for soup, stir-fry, making seaweed floss.
  • Reasonable price.
  • Easy to store, flexible in use.

Each type of seaweed has its own characteristics and is suitable for different dishes. Understanding each type will help in selecting the correct ingredients, thereby enhancing the flavor and nutritional value of the dish.

Is eating seaweed good?

Seaweed is a familiar food in many Asian meals and is increasingly popular in Vietnam. When used correctly and in reasonable amounts, seaweed brings many clear benefits to health.

Seaweed contains many natural minerals and compounds beneficial to the body. Adding seaweed to your diet helps balance nutrition and supports many important functions.

• Rich in iodine to help support thyroid activity.
• Provides calcium, magnesium, and iron good for bones and blood.
• High fiber content supports digestion and reduces constipation.
• Low in calories, suitable for those on a diet or weight control.
• Contains antioxidants that help protect cells.

Is eating seaweed suitable for everyone? 

Although good for health, seaweed should not be used in excess or used incorrectly. Some groups need to be cautious when eating seaweed.

• People with thyroid issues should consume in moderation.
• Young children should only eat thoroughly prepared seaweed.
• Avoid eating too much dried seaweed in a short period.
• Limit types of seaweed seasoned with too much salt or seasoning.

How should seaweed be eaten to be beneficial? 

To maximize benefits, seaweed needs to be used correctly in daily meals.

• Eating 2 to 3 times per week is appropriate.
• Prioritize natural seaweed, lightly seasoned.
• Combine seaweed with meat, fish, eggs, and tofu to balance nutrition.
• Soak and wash correctly before cooking to remove the fishy smell.

Eating seaweed is good for health if used in moderation and choosing suitable products. With high nutritional value, easy preparation, and flexibility in many dishes, seaweed is a food that should be in the family menu.

Seaweed is not just for cooking soup but can also be processed into many delicious, easy-to-make dishes suitable for daily meals. Once you know what is delicious to cook with seaweed and how to use it correctly, you can completely integrate this ingredient into your menu flexibly while still ensuring flavor and nutrition. If you are looking for more seafood cooking ideas or convenient products, you can visit the Ola Squid Blog to refer to many useful recipes and culinary knowledge. For premium snacks to accompany your meals, explore our dried squid shop for high-quality products.