Mozuku Su (Mozuku pickled in sweet vinegar)

Mozuku su（もずく酢）

What kind of dish is Mozuku su??

Mozuku Su is a refreshing Japanese appetizer made of “Mozuku” seaweed marinated in a delicate sweet vinegar sauce.

It is a staple starter at Japanese restaurants and has long been a part of Shojin Ryori (traditional Buddhist vegetarian cuisine), making it an excellent choice for vegetarians and vegans alike.

However, fresh mozuku(Nama Mozuku) isn’t always available at the supermarket. Because of this, many Japanese households enjoy the pre-packaged versions that come in individual plastic cups seasoned with vinegar.

Sometimes these can be a bit too salty or sour. By adding vegetables like okra or cucumber, or protein like crab sticks (kanikama) or chikuwa, you can turn them into a mild, nutritionally balanced, and impressive side dish.

Toasted sesame seeds and grated ginger are also recommended toppings as they add a lovely aroma.

Why Fresh Mozuku is Special

If you are lucky enough to find fresh mozuku (labeled “生食用” = Namashokuyou, meaning it can be eaten raw), I highly recommend it. Fresh mozuku has a superior, crunchy texture and is free from the food additives often found in pre-made cups.

It is a type of seaweed known for its unique, slightly sticky texture—similar to kelp—which comes from its rich content of water-soluble dietary fiber.

This refreshing dish is perfect for reviving a fading appetite during the hot summer months.

If you have any leftover mozuku, you can use it as an ingredient in soup or freeze it. It will keep for about a month.

What kind of foof is mozuku??

Mozuku is a thread-like seaweed. Most of the mozuku consumed in Japan is farmed in the beautiful waters of Okinawa. While it grows by attaching itself to other seaweeds in the wild, it is now sustainably cultivated using ropes.

The Ultimate Health Food: Seaweed is incredibly low in calories and carbohydrates, making it a “guilt-free” ingredient for those watching their weight. Its signature sliminess comes from a fiber called Fucoidan. This soluble fiber is known to help improve digestion, suppress blood sugar spikes after meals, and lower blood cholesterol levels.

A Note on Iodine Intake

Iodine is an essential mineral found abundantly in the sea, especially in seaweeds like kelp (kombu), hijiki, and wakame.

Balance is Key: Because Japan is an island nation, Japanese people naturally consume high amounts of iodine. Conversely, those in landlocked countries may be prone to deficiency.

Health Effects: Most iodine is stored in the thyroid gland. While excessive intake usually doesn’t affect healthy individuals, in rare cases, it can impact thyroid hormone production, which regulates growth and reproduction.

For Expectant Mothers: Proper iodine levels are crucial during pregnancy. A deficiency can lead to serious developmental issues for the baby.

Recommended Amount: The recommended daily intake for adults in Japan is 130μg (with an upper limit of 3,000μg). Mozuku contains about 140μg of iodine per 100g.

Using 50g of mozuku per person is the perfect amount to enjoy the health benefits safely. As with all things, moderation is the key to a healthy diet!

**“Love seaweed? Don’t miss out on Hijiki!”** Just like mozuku, Hijiki is a beloved Japanese staple and a true nutritional powerhouse. It’s packed with essential minerals and adds a wonderful texture to any meal. Check out our delicious recipe for **Boiled Hijiki** right here!　👉　Hijiki Nimono (Hijiki Seaweed salad)

📋NUTRITION FACTS : Mozuku Su (Mozuku pickled in sweet vinegar)

Calories: 117 kcal
Protein: 6.2 g
Total Fat: 0.4 g
Total Carbohydrates: 17.5 g
Sodium: 3.5 g (calculated assuming all dressing is consumed)

INGREDIENTS (Serves 2) : Mozuku Su (Mozuku pickled in sweet vinegar)

mozuku seaweed — **For the best experience, we recommend Okinawan Mozuku. It is thicker, stickier, and has a better texture than varieties found elsewhere.**

Mozuku: 100g
Okra: 60g (45g edible portion)
Kanikama (Crab Sticks): 30g
☆ Grain Vinegar: 45g
☆ Mirin: 18g
☆ Light Soy Sauce: 18g

(Note: This pickled sauce has a strong flavor; you can easily increase the amount of mozuku or vegetables by 1.5x if you prefer a milder taste.)

**For more information on crab sticks, please see this article.　👉　Fried dumplings with crab thick sauce**

🦀How to make Mozuku Su (Mozuku pickled in sweet vinegar)

In the video, frozen okra is used.　Time-saving tip: Use pre-sliced frozen okra to make this dish in under 5 minutes!

Prep the Seaweed: Wash the fresh mozuku in cold water to remove excess surface slime, then drain.
Prep the Okra: Sprinkle 1 teaspoon of salt (not in the recipe) over the okra and roll them on a cutting board using your palm. This “salt-rubbing” removes the fine surface hairs.
Boil & Cool: Boil the okra for 2 minutes. Immediately transfer them to ice water to preserve their vibrant green color.
Chop: Trim off the tough tops and chop the okra into small pieces.
Tear : Tear the crab sticks into pieces
The Secret Sauce: Combine the grain vinegar, mirin, and light soy sauce. Microwave for 30 seconds, then let it cool. This brief heating mellows the sharp acidity of the vinegar.
Combine: Mix all the ingredients together in a bowl. Serve chilled and enjoy!