Baked Seaweed Salad

Baked Seaweed Salad is a delightful low-carb Korean dish that combines the umami flavor of roasted seaweed with fresh vegetables, delivering a satisfying crunch. This unique recipe brings a nutritious twist to the traditional salad, making it perfect for a light meal or side dish.

Ingredients

• Dried seaweed (wakame) - 30g
• Cucumber - 1 medium (approximately 200g)
• Carrot - 1 medium (approximately 100g)
• Green onion - 2 stalks
• Sesame oil - 1 tablespoon
• Soy sauce (low sodium) - 1 tablespoon
• Rice vinegar - 1 tablespoon
• Garlic (minced) - 1 clove
• Sesame seeds - 1 tablespoon
• Black pepper - to taste

Steps

1. Preheat the oven to 180°C (350°F).
2. Soak the dried seaweed in warm water for about 10 minutes until it expands and becomes tender, then drain and squeeze out excess water.
3. While the seaweed is soaking, julienne the cucumber and carrot, and finely chop the green onion.
4. In a mixing bowl, combine the soaked seaweed, cucumber, carrot, and green onion.
5. In a separate small bowl, whisk together the sesame oil, soy sauce, rice vinegar, minced garlic, and black pepper.
6. Pour the dressing over the seaweed and vegetable mixture and toss well to coat evenly.
7. Transfer the mixture to a baking dish and spread it out evenly.
8. Sprinkle sesame seeds on top.
9. Bake in the preheated oven for 15-20 minutes until heated through and slightly crispy on the edges.
10. Remove from the oven and let cool slightly before serving.

Nutrition

• Calories: 150
• Protein: 5 g
• Carbs: 10 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals, particularly iodine and calcium.
• Low in calories and carbohydrates, making it suitable for weight management.

Tags