The term "seaweed" covers a wide range of sea vegetable varieties, such as nori, dulse, kombu, wakame, hiziki, arame, thong weed, sea spaghetti and sea lettuce. Seaweed encompasses a diversity in appearance, texture and flavor of sea vegetables. It is high in nutrients such as iron, folate, calcium, magnesium, riboflavin, iodine and pantothenic acid. Seaweed can be eaten fresh, dried, pureed, ground or cooked. Though it may be most well known as a component of sushi, seaweed is actually quite popular in soups, salads, sandwiches and even chili. Heat seaweed by simmering, sauteing, steaming or frying, depending on the type of seaweed you have available.
Preparation
Step 1
Purchase seaweed at your local farmer's market, natural health food store or in the Asian food section of your local grocery store. Alternatively, contact a sea vegetable harvester directly to purchase fresh seaweed.
Step 2
Fill a clean kitchen sink with cool water and dunk the seaweed into the water.
Step 3
Swish the seaweed around in the water to loosen any dirt and drain it in a colander.
Step 4
Pat the seaweed dry with paper towels and chop, shred or tear the seaweed according to your recipe.
Simmer
Step 1
Pour water into a pot and fill it 2 in. from the top.
Step 2
Bring the water to a boil and add seaweed, such as wakame, arame, hiziki or sea spaghetti to the boiling water.
Step 3
Reduce the heat to a simmer, salt the water if desired, and simmer the seaweed for about 10 minutes.
Steam
Step 1
Fit a pot with a steam basket and pour in enough water to reach 1 inch below the basket.
Step 2
Bring the water to a boil and then immediately lower the heat to a simmer.
Step 3
Place seaweed, such as sea spaghetti, into the steam basket and cover the pot tightly.
Step 4
Steam the seaweed for about 10 minutes.
Saute
Step 1
Preheat a large skillet or wok with 1 tbsp. of olive oil over medium heat.
Step 2
Add chopped seaweed, such as arame or hiziki, and season it with salt and pepper to taste.
Step 3
Saute the seaweed for 8 to 10 minutes.
Fry
Step 1
Preheat a large skillet or wok with 2 cups of vegetable oil over high heat.
Step 2
Add shredded seaweed such as dulse, thong weed or sea lettuce to the very hot skillet or wok and remove the skillet or wok from the heat.
Step 3
Fry the seaweed for 2 to 3 minutes in the hot oil.
Step 4
Transfer the fried seaweed to a plate lined with paper towels to absorb the extra oil.
Step 5
Sprinkle the seaweed with salt and pepper to taste.
Things You'll Need
- Colander
- Paper towels
- Pot
- Steam basket
- Skillet or wok
- 1 tbsp. olive oil
- Salt and pepper
- 2 cups vegetable oil
- Plate
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