How to Use Dried Seaweed

Updated November 21, 2016

Japanese nori is the name ascribed to a variety of dried seaweed species used in Japanese cooking. The nori sheets we see in contemporary grocery stores are created in a process similar to papermaking. Dried seaweed can be used in a variety of Asian recipes and can even be eaten by itself as a snack. Korea, China and Japan are currently the largest producers of nori and dried seaweed products. Nori is composed of 1/3 protein, 1/3 dietary fibre, trace amounts of fat, and is high in water content and vitamins.

Mix dried seaweed in with Asian style soups and noodle dishes. If you mix it in with a noodle dish, you need to rehydrate the seaweed first by submerging it in warm broth or water. Allow it to sit until soft and then mix the seaweed directly in with the noodles or sauce you are using. Dried seaweed can be added to nearly any soup recipe with great results. It will rehydrate directly in the soup, so pre-soaking is not necessary. Vegetarian-, fish- and chicken-based soups blend well with the flavour of the seaweed.

Eat dried seaweed on its own without added flavourings, or toast it in the oven with salt, pepper and a bit of olive oil to create seaweed chips. You can also toss the seaweed with nearly any sauce (shoyu, soy sauce, teriyaki etc.) and toast it in the oven. Preheat your oven to 177 degrees Celsius and keep a close watch to ensure that it doesn't burn.

Crumble or shred dried seaweed over salads for added protein and a nutrient boost. You can also finely chop dried seaweed and mix it in with mayonnaise, horseradish (wasabi) and a bit of ginger for a sandwich spread. It can also be mixed with tuna salad or tuna noodle casserole. The flavours of tuna and seaweed blend very well together.

Wrap dried nori sheets around handmade sushi or use it in place of bread for a sandwich wrap. The nori can be softened by moistening it with a wet paper towel or by brushing condiments on its surface.


Experiment with the flavour of dried seaweed and don't be afraid to add it to different recipes. The mild, slightly fishy flavour of the seaweed will compliment a great number of dishes. Try it toasted on a vegetarian or vegan pizza.

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