DULSE Whole or Chopped SERVING SIZE: approximately ¼ oz, 7 g, or 1/3 loosely packed cup

NUTRITIONAL BENEFITS:

• Only 122 mg of sodium per serving, yet "salty" tasting
• Less than 0.5 mg fat and 0 mg cholesterol per serving
• Only 18 calories per serving
• Rich in potassium, iron, iodine and trace minerals
• Vegetable source of Vitamin B-12

FLAVOR CHARACTERISTICS:

• Uncooked: "marine", "salty", slightly tangy
• Cooked (fried, roasted): "intense", "salty", "bacony"
• Cooked (with liquid): less "salty", more seafood-like, slight fish flavor

PHYSICAL CHARACTERISTICS:

• Raw: slightly moist (15%), chewy at first, tears or cuts easily
• Rinsed: moist (80%), tender, holds red color
• Cooked (fried, roasted): brittle, crisp, turns dark reddish green
• Cooked (with liquid): very tender, dissolves in 5 minutes, loses color
• Water-holding capacity: holds 3.3 times dry weight in water
• Dry to wet volume increase in size is 69%

COMBINATIONS:

• Complimentary: most cheeses, nuts and seeds, potatoes, tomatoes, breads, pastas, most seafoods, most fruits, all salads, all sea vegetables
• Uncomplimentary: most sweet or delicate dishes, baked beans

SUBSTITUTIONS:

• Clams or fish in chowder or fishcakes, anchovies in salad and marinara sauce, bacon in BLT

PREPARATION and USAGE:

• Check whole dulse for foreign material in fronds. Pre-rinsing will dislodge these. Strain and use rinse water for full nutrition.
• Chopped dulse is pre-cleaned and cut for immediate use.


• UNCOOKED: toss in salads, add to dressings, use as garnish: holds color.
• ROASTED: spread thinly on sheet pan in 350° oven, leaves turn slightly greenish red and crisp in 2 minutes for whole, 1-5 minutes for chopped. Burns easily like nuts or toast.
• FRIED: deep-fried with batter for tempura or fritter: pan fried as "bacon" for DLTs: press into oiled medium-hot skillet till reddish green and crisp.
• SAUTÉED: in stir fries: tear up whole leaves or drop chopped dulse in at last minute to maintain red color; sauté with garlic or onions for garnish.
• BOILED: in soups, stews, chowders, sauces for sea flavor; cooks in 1 minute, dissolves in 5 minutes, loses all color.
• BAKED: in casseroles, breads, rolls to add a slight sea flavor element.

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Maine Coast Sea Vegetables
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