Zucchini Noodles with Seaweed
Los espagueti de calabacín, (zoodles), con algas, gambas y bacalao es un plato muy ligero, fácil de preparar y con muy pocas calorías. Receta saludable.
Zucchini Noodles with Seaweed: A Low-Carb, Nutrient-Rich Delight
Thanks to the genius invention of the spiralizer, zucchini noodles, or zoodles, have revolutionized low-carb cooking, offering a healthy, gluten-free alternative to traditional pasta.
But zucchini isn’t the only vegetable that can be transformed into noodle-like goodness; many veggies can become “pasta” with the right tools.
For those of us aiming to reduce carbohydrates, avoid gluten, or embrace nutrient-dense meals, zoodles are a game-changer.
In this post, I’m sharing a vibrant recipe for zucchini noodles with seaweed, featuring sea spaghetti (thongweed), cod, and prawns.
This low-carb, keto-friendly dish is bursting with oceanic flavors, minerals, and health benefits.
Let’s dive into why this recipe is a must-try and how to make it at home!
Zucchini noodles with seaweed is a low-carb, gluten-free dish bursting with oceanic flavor and essential nutrients.
The Rise of Zoodles and Low-Carb Pasta Alternatives
The spiralizer has opened up a world of possibilities for low-carb diets, transforming vegetables like zucchini, carrots, and sweet potatoes into pasta-like strands.
Zoodles, in particular, are a favorite for their light texture, low calorie count (about 20 kcal per 100g), and minimal carbs (3g per 100g compared to 25g in wheat pasta).
They’re perfect for:
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Gluten-Free Diets: A safe option for celiacs or those avoiding gluten.
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Blood Sugar Control: Low glycemic index (GI) makes them ideal for diabetics or keto followers.
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Digestive Health: High water and fiber content promote easy digestion.
Beyond zoodles, innovative flours from nuts or tubers like cassava allow for homemade, gluten-free pasta with a lower GI than wheat.
While legume-based pasta is another great option (stay tuned for a future post!), today’s focus is on zoodles paired with sea spaghetti, a nutrient-packed seaweed that adds a mild sea flavor and a wealth of health benefits.
Nutritional Power of Seaweed
Sea spaghetti (Himanthalia elongata), also known as thongweed, is a brown seaweed with long, strip-like strands and a fleshy texture. Its nutritional profile makes it a standout ingredient:
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Rich in Minerals: High in calcium, magnesium, potassium, phosphorus, iron, and iodine, supporting bone, muscle, and thyroid health.
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High Protein: Offers a plant-based protein boost, ideal for balanced meals.
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Low Fat: Contains heart-healthy omega-3 and omega-6 fatty acids.
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Vitamins: Provides A, B1, B2, and C for immune and skin health.
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Low-Calorie: Minimal carbs and calories make it keto-friendly.
Seaweed’s nutritional content varies by species and season, as noted by Felicity Cloake, but its versatility shines in dishes like this one—whether sautéed, raw, or powdered as a condiment. Combined with zucchini (fiber and hydration), cod (lean protein and omega-3s), and prawns (low-fat protein), this dish is a nutritional powerhouse.
Sea spaghetti, cod, and prawns create a protein-packed, keto-friendly meal that’s easy to prepare.
Zucchini Noodles with Seaweed Recipe
This zoodles with seaweed recipe is simple, flavorful, and ready in under 30 minutes. It’s perfect as a main dish or a side.
Ingredients (Serves 2)
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2 medium zucchinis (about 400g), spiralized into zoodles
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50g dried sea spaghetti (thongweed), soaked in water for 20 minutes
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150g desalted cod, cut into bite-sized pieces
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100g prawns, peeled
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2 garlic cloves, minced
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3 tbsp extra-virgin olive oil (EVOO)
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Sea salt flakes and black pepper, to taste
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Optional garnishes: Homemade aioli, chopped parsley, or lemon zest
This versatile recipe can be customized with garnishes or seafood for everyday or special occasions.
Instructions
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Prepare the Seaweed: Soak dried sea spaghetti in water for 20 minutes until softened. Drain and pat dry.
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Sauté the Zoodles: Heat 1 tbsp EVOO in a large skillet over medium-high heat. Add half the minced garlic and sauté for 30 seconds. Add zoodles and cook for 2-3 minutes, stirring to keep them al dente. Season with a pinch of salt and set aside.
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Cook the Cod and Prawns: In the same skillet, add 1 tbsp EVOO and the remaining garlic. Sauté cod for 2 minutes per side until just cooked (avoid overcooking to prevent dryness). Remove and set aside. Add prawns and cook for 1-2 minutes until pink. Remove and set aside.
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Sauté the Seaweed: Add the final 1 tbsp EVOO to the skillet. Sauté the sea spaghetti for 2-3 minutes until tender. Return prawns to the pan, stir briefly, and season with pepper.
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Assemble the Dish: For a casual presentation, layer zoodles on a plate, top with seaweed and prawns, and arrange cod around the edges. Sprinkle with sea salt flakes and parsley. For a neater look, start with a seaweed base, add zoodles, then top with prawns and cod. Garnish with aioli or lemon zest for extra flair.
Tips for Success
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Don’t Overcook Zoodles: Sauté briefly to avoid a watery texture.
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Batch Prep: Spiralize extra zucchini and store in the fridge for up to 3 days.
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Flavor Boost: Add chili flakes or smoked paprika for a kick.
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Make It Vegan: Swap cod and prawns for tofu or mushrooms.
Versatile Uses for Zoodles and Seaweed
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Zoodles: Serve raw in salads, toss with pesto, or pair with meat as a side.
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Sea Spaghetti: Add to poke bowls, fish soups, legume stews, or use powdered as a seasoning.
More Seaweed Varieties
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Nori: High in protein and vitamins A and B, used in sushi.
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Wakame: Low-calorie, mineral-rich, perfect for miso soup or salads.
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Kombu: Speeds up legume cooking and adds umami to broths.
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Sea Lettuce: Toasted as a condiment or boiled in stews.
Consuming seaweed is beneficial for our health, rich in minerals, vitamins and proteins, they have a lot of fiber and are low in carbohydrates and fats.
My Final Thoughts:
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Health Benefits: Seaweed is nutrient-dense, rich in minerals (iodine, calcium, potassium, magnesium), protein, fiber, and vitamins (A, B, C). It’s low in fat and calories, with slow-absorbing carbs, making it ideal for low-carb diets. However, some, like nori, are high in sodium, requiring moderation.
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Sea Spaghetti (Thongweed): A mild-flavored, strip-like seaweed from Galicia, Spain, sold dried. It can be crushed into a condiment, soaked for salads, or sautéed. It pairs well with fish and zucchini, requiring a touch of sea salt for flavor.
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Other Seaweeds:
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Nori: Used in sushi, high in protein and minerals but sodium-rich.
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Wakame: Low-calorie, used in miso soup and salads; high in iodine and fiber. Homemade wakame salads avoid added sugars in store-bought versions.
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Kombu: Enhances legume cooking, rich in minerals, used in broths.
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Sea Lettuce: Dehydrated for condiments or boiled in soups, packed with nutrients.
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Culinary Uses: Seaweed adds unique flavors and textures to dishes like salads, poke bowls, omelets, fish garnishes, or seaweed bread (popular in Scotland). It pairs well with seafood (squid, mussels, cuttlefish).
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Seaweed is versatile and beginner-friendly, with endless kitchen applications.
Seaweed will help you improve some of your recipes, they provide flavor, new textures and benefits for your health.
Zucchini noodles with seaweed is a low-carb, nutrient-dense dish that celebrates the versatility of zoodles and seaweed like sea spaghetti, nori, and wakame.
With its mineral-rich, protein-packed profile, it’s a perfect fit for keto and gluten-free diets.
From salads to poke bowls, seaweed’s endless possibilities elevate any dish.
Try this recipe and experiment with squid, mussels, or your favorite seafood!
Have you cooked with zoodles or seaweed before? Share your ideas in the comments and explore more low-carb recipes on our site.
Here’s to healthy, flavorful eating!
Craving more low-carb goodness? Discover these recipes next:
- Cod and onion cauliflower rice.
- Flourless salmon crumble.
- Arugula, avocado, and cod salad.
- Easy tuna escabeche (pickled).
Espagueti de calabacín (zoodles) con algas
Los espagueti de calabacín, (zoodles), con algas, gambas y bacalao es un plato muy ligero, fácil de preparar y con muy pocas calorías. Receta saludable.
Ingredients
- 3 calabacines
- 200 gramos bacalao desalado
- 200 gramos gamba mediana congelada
- 6 dientes de ajo
- 20 gramos espagueti de mar seco (hay que tener en cuenta que una vez hidratado aumenta 10 veces su volumen, así que hidrata sólo la cantidad que vayas a necesitar).
- 3 cda aceite de oliva virgen extra
- 1 pizca sal marina
Instructions
- Lo primero que debes hacer es hidratar las algas, sumerge en agua durante 20 minutos, después cambia el agua y déjalas en remojo 20 minutos más.
- Por otro lado espiraliza los calabacines, para ello necesitas un espiralizador, los hay de muchos tipos, el mío cuesta 8 o 9 euros y funciona muy bien, es manual y no ocupa nada de espacio en la cocina.
- Cuando la tengas los espagueti de calabacín hechos, saltea en una sartén a fuego vivo con ajos y aceite de oliva, sin dejar de mover para que no se quemen. Reserva.
- En la misma sartén saltea las algas bien escurridas, sofríe ajos y añade las gambas previamente descongeladas y el bacalao desalado, prueba y añade un poco de sal si lo crees necesario. Procura que las gambitas y el bacalao no se hagan demasiado, para que no queden secos.
- Por último monta el plato, en la entrada te propongo dos opciones, la primera, con los zoodles como base, las algas y las gambitas encima y el bacalao alrededor. La segunda con las algas como base y los zoodles encima con las gambas y el bacalao.
- Para terminar le puedes añadir unas escamas de sal y un poco de alioli, la verdad es que le va muy bien.Si no te gusta, decora con una ramita de perejil.
Nutrition Facts
Espagueti de calabacín (zoodles) con algas
Amount Per Serving
Calories 217
Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g6%
Cholesterol 147mg49%
Sodium 449mg20%
Potassium 648mg19%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 3g3%
Protein 21g42%
Vitamin A 315IU6%
Vitamin C 30.3mg37%
Calcium 121mg12%
Iron 2.1mg12%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Tried this recipe?Let us know how it was!
LOW CALORIES, LOW CARB, PRINCIPAL, SEAWEED, SIN GLUTEN, SIN HARINA, SIN LACTOSA, ZOODLES