These Sea Veggie Tacos with Avocado, Cilantro, Peanuts, & Asian Sesame Dipping Sauce are a delicious way to experiment with eating seaweed and other nutrient-rich sea vegetables!

It’s Recipe ReDux time again, and this month’s theme, “Sea What You’ve Been Missing,” is an ode to the “more obscure” treasures from the sea, such as little fishies {aka sardines, anchovies, and smelts} and super nutritious sea veggies such as nori, wakame, and kombu.

As this is a ReDux recipe, my Sea Veggie Tacos fully fulfill two important requirements…

  1. They contain a very respectable dose of nutritious ingredients (sea veggies, napa cabbage, carrots, avocado).
  2. They are absolutely, positively delicious!

Crisp and crunchy Napa Cabbage ready to be stuffed with sea veggies. Yum!

Dried Wakame

Isn’t this dried Wakame (a sea veggie) gorgeous?!

Sea Veggie Taco Nutrition

  • Wakame is a nutritious sea veggie with a delicate flavor.Β  I used the Ohsawa brand.Β  To get 1 cup of rehydrated wakame, use approximately 25 grams dried.Β 
  • Napa cabbage, like all cabbages, is a cruciferous veggie that may protect against cancer, particularly breast, colon, and prostate cancer.Β  It is pale green in color, has a delicious mild flavor, and adds a nice dose of crunch to your favorite recipes.

How to make these yummy Sea Veggie Tacos

  • Make the Asian Sesame Dipping Sauce
  • Wash & prep cabbage leaves (or use any favorite leafy greens) to use as taco shells
  • Put out all your fillings in small servings dishes
  • Have a Sea Veggie Taco party, and let everyone make their own!
Sea Veggie Tacos

Sea Veggie Tacos with Asian Sesame Dipping Sauce

These Sea Veggie Tacos with Avocado, Cilantro, & Peanuts, are a delicious way to experiment with eating seaweed and other nutrient rich sea vegetables!
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 servings


  • 3 tablespoons fresh lime juice
  • 3 tablespoons low sodium soy sauce or gluten-free Tamari
  • 2 tablespoons water
  • 3 tablespoons sugar
  • 1 tablespoon sesame oil
  • 1 teaspoon crushed red pepper flakes {or to taste}
  • 1 head Napa Cabbage, core chopped off, and separated in to individual leaves
  • 1 cup cooked brown rice
  • 1 cup {re-hydrated} wakame or other sea veggie
  • 1 cup shredded carrots
  • 1 cup chopped avocado
  • 3/4 cup chopped cilantro
  • 1/2 cup chopped peanuts


  • For the Dipping Sauce: Combine lime juice, soy/gluten-free tamari,water, sugar, and crushed red peper flakes. Stir well to combine and set aside.
  • For the Taco Fillings: Place “toppings” {rice, sea veggies, shredded carrots, chopped avocado, chopped cilantro, and chopped peanuts} in individual serving bowls.
  • To assemble tacos: Place 1 leaf of napa cabbage on a plate. Top with ~ 1 teaspoon each rice, sea veggies, carrots, avocado, cilantro, and peanuts. Spoon ~ 1 tablespoon dipping sauce on top. Enjoy taco style!


Calories: 340kcal | Carbohydrates: 38g | Protein: 10g | Fat: 19g | Saturated Fat: 2g | Sodium: 460mg | Potassium: 1015mg | Fiber: 8g | Sugar: 14g | Vitamin A: 6115IU | Vitamin C: 66.4mg | Calcium: 213mg | Iron: 2.2mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Appetizer, Dinner, Lunch
Cuisine Asian, Gluten Free, Vegan, Vegetarian
Keyword sea vegetable recipes, sea vegetables
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Asian Seame Dipping Sauce

Sea Veggie Taco

Do you eat sea veggies? What about “little fishies”?  What’s the craziest taco combination you’ve ever eaten???

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Recipe Rating


  1. These look great! I’ve been wanting to find more recipes to include sea veggies and fermented foods. Have you ever tried natto? I’ve heard it tastes awful, but super good for you. I do like sardines too.

  2. Melanie @ Nutritious Eatsmm says:

    Oooh delicious! And so healthy! My vegan friends would love this recipe

  3. Sylvie @ Gourmande in the Kitchen says:

    I’ve been getting into sea veggies lately as well, they are such a great natural source of iodine.

  4. Amber @ Chocolate Broccoli says:

    Delicious! I’m always looking for more ways to wrap things in lettuce πŸ™‚

  5. Lauren Slayton says:

    Impressed with the sea veggie (and fishy) assignment. There are some seaweeds I love and i use bonito flakes to make dashi but for the most part this is still a category of food I am trying to like. Can’t wait to check out the other ideas. Pretty pictures as usual.

    1. The Spicy RD says:

      Thanks Lauren! yes, so many great sea veggie and little fishy posts to check out this month. The one I really want to try is the Nori popcorn-sounds fun! I’ve never tried bonito before-will add it to my next shopping list!

  6. teri@managedmacros says:

    You make everything look like I want to gobble it up, right now!!! It looks so light and refreshing and intriguing and what a great twist on the standard ‘taco.’ I bet the tamari sauce is killer. Thanks for the lesson in sea veggies…you have posted using this (Wakame) before, correct??

    1. The Spicy RD says:

      Thanks Teri πŸ™‚ Yes, I have posted about sea veggies before and have a recipe for sea veggie soup on my blog. For that one I used a different type of sea veggie. It’s amazing, once you start eating sea veggies, to find out how much variety is in our oceans!

  7. Emma Stirling says:

    Thanks for the wakame lesson. I think we call Napa cabbage wombok? Is it Chinese cabbage?

    1. The Spicy RD says:

      My pleasure! Yes, Napa cabbage is also Chinese cabbage. Love the name “wombok”!

  8. Nelly Rodriguez says:

    I need to get my hands on sea veggies, since you always praise them so much! Oh and that dipping sauce looks too die for!

    1. The Spicy RD says:

      I’ve got a jar of dipping sauce in my fridge right now…Come on over! πŸ™‚

  9. Deanna Segrave-Daly says:

    I knew you wouldn’t disappoint with this ReDux challenge! Wow, do these look amazing and will definitely help me expand my sea veggie horizons, which I like, I just never cook with them vs. order out Japanese food. Still warming to most little fishies too but all the ReDux posts are very inspiring to help me branch out!

    1. EA-The spicy rd says:

      hee, hee! Glad I didn’t disappoint :-). I agree-So much great sea veggie and little fishy inspiration from all the ReDux posts!

  10. Kristen (swanky dietitian) says:

    Wow, this looks incredible!
    When getting this challenge, I remember thinking I hadn’t tried any of these foods. I can’t wait to make this.

    1. EA-The spicy rd says:

      You definitely have to try some sea veggies Kristen! And, I love how pretty your anchovy bruschetta are πŸ™‚

  11. Gina (The Candid RD) says:

    Sounds delicious!!! I’m doing a vegetarian demo today at work, with cabbage, and did you know that one medium head of cabbage has 8 grams of protein?! Crazy, right??

    1. EA-The spicy rd says:

      Wow! I had no idea there was that much protein in a head of cabbage! Hope the demo went well! I love cabbage πŸ™‚

  12. Oh this is totally, amazingly genius!! Would love to make this one day!:)

    1. EA-The Spicy RD says:

      ThanksJeJe! If you make them, let me know how the turn out πŸ™‚

  13. gabriella vetere, RD says:

    This looks yummy and your blog is beautiful! I love it!

    1. EA-The Spicy RD says:

      Thanks so much Gabriella-So glad you stopped by!!

  14. The Spicy RD says:

    LOL! I’ve got some left in the fridge…Come on over!

  15. GRAINCRAZY says:

    Great idea! Love Mexican food! Great way to incorporate the sea veggies into it. Thanks!

    1. The Spicy RD says:

      Thanks Cherie! Love you kelp “noodles” too πŸ™‚

  16. Danielle Omar - Food Confidence RD says:

    This looks so delicious, can’t wait to try! I love lettuce wrap tacos…allows me to eat much bigger portions! πŸ˜‰

    1. The Spicy RD says:

      Thanks Danielle! Absolutely, with lettuce/cabbage wraps, you can eat more filling πŸ™‚ I ate 4 for lunch today and was full until dinner!

  17. Marisa Voorhees, The Food-Sensitive Foodie says:

    EA – these look swimmingly delicious! I love the food theme for the month, too. And fortunately, there are so many other sea options besides sardines! πŸ˜‰ Your sea veggie tacos will be showing up in my lunch box very soon! Thanks for sharing! xoxo

    1. The Spicy RD says:

      Thanks so much Marisa! i was just thinking of you and our fun foodie challenges. Hope you enjoy the tacos as much as I did πŸ™‚