Sweet and Sour Salmon Filets with Kelp Noodle Stir Fry

One of the best decisions I’ve made in recent years was to earn a certification in nutrition and wellness. And while I can’t say the economy of my household allows me to change careers, it’s certainly improved my life and expanded my creativity in the kitchen.

Years past, I wouldn’t have taken a second look at the packages of kelp noodles sitting on the store shelves, much less have any idea what they were or how to use them.

Kelp Noodles

I discovered kelp noodles  at a raw cooking class I attended with my daughter-in-law at Bastyr University. I was intrigued by the brown seaweed noodles the chef had us work with. They had a slightly rubbery texture, and were almost flavorless by themselves. Yet when we served them with a marinara sauce they became an amazing dish of spaghetti.

Sweet and Sour Salmon with Kelp Noodle Salad

Sweet and Sour Salmon with Kelp Noodle Salad

So why am I going into such detail about a non-descriptive food? For us weight watching folks they contain almost no calories or fat, but still have a noodle-like texture.

I chose to stir fry my kelp noodles with a combination of colorful vegetables and top them with a filet of salmon smothered in a garlicky sweet and sour sauce. I was happy with the fact that I could have a pile of noodles in this stir fry recipe, without a pile of calories – a winning combination if you ask me.

Sweet and Sour Salmon with Kelp Noodle Stir Fry

Sweet and Sour Salmon with Kelp Noodle Stir Fry

Admittedly, you won’t find these at your local grocery store, so they require an extra trip to a whole foods market, or you can find them on Amazon. I found them PCC Natural Market, but don’t think you’ll have to pay a pretty penny – the price hit to my pocketbook was less than three dollars.

The next time you want to be creative in the kitchen, give this stir fry with kelp noodles a try. If the thought of eating kelp is just too much for you, swap them out for your noodle of choice, or leave them out. It’s all good.


Sweet and Sour Salmon Filets with Kelp Noodle Stir Fry
Prep time
Cook time
Total time
  • 1 pound wild Alaskan Salmon filets
  • 4 tablespoons sesame seeds
  • 1 ½ cups low sodium chicken broth, or vegetable or fish broth
  • ½ cup ketchup, I buy low sugar ketchup
  • 4 teaspoons low sodium soy sauce
  • 1 teaspoon sesame oil
  • 2 tablespoons rice vinegar
  • 2 tablespoons honey
  • 2 cloves garlic, minced
  • 1 ½ tablespoons cornstarch
  • ½ tablespoon coconut oil
  • 1 small onion, thinly sliced
  • ½ large red bell (capsicum) peppers, thinly sliced
  • ½ large green pepper , thinly sliced
  • 1 cup sliced mushrooms
  • 1 cup carrot , sliced
  • 1 cup broccoli, florets
  • ½ cup basil, chopped
  • 12 ounces kelp noodles, rinsed and drained
  1. Preheat the oven to 350 degrees, and line a cookie sheet with foil sprayed with cooking spray.
  2. Combine broth, ketchup, soy sauce, sesame oil, vinegar, honey, garlic and cornstarch in a small sauce pan. Bring the sauce to a boil over medium heat, stirring constantly until it thickens. Approximately 5 - 6 minutes.
  3. Spoon ½ the sauce mixture over salmon filets, sprinkle with sesame seeds and bake in the oven for 15 - 20 minutes until salmon is no longer opaque at the thickest part. Don't overcook or salmon will be dry.
  4. Heat a large non-stick skillet over medium high and add oil. Add onion, peppers and carrots and cook for 5 minutes to soften. Add broccoli and mushrooms and continue to cook another 5 - 10 minutes until vegetables are crisp-tender. Add remaining sauce and kelp noodles and heat through.
  5. Serve with salmon.
Calories: 475
Weight Watchers PointsPlus 12
Total Fat: 21.61g
Cholesterol: 62mg
Sodium: 820mg
Total Carbs: 34.87g
Dietary Fiber: 5.33g
Sugars: 20.99g
Protein: 30.09g
Nutrition Information
Serving size: 4

If you’re looking for more healthy and low calorie Weight Watchers recipes, check out my Recipe page. You’ll find hundreds of family pleasing recipes. 

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Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to  me that I provide you with accurate information.

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Thank you for sharing!



  1. says

    What an interesting recipe! I’ve seen kelp noodles in Asian markets, but had no idea what to do with them (and wasn’t inclined to experiment). But now I know! Wonderful flavor combo. Excellent job – thanks.

  2. says

    Oh boy, I am loving this. I haven’t seen these noodles but I am certainly going to look for them. This dish looks fantastic and that sauce, yum.

  3. says

    I’ve started looking into kelp as a supplement and I’m excited to see these noodles. Will check them out on Amazon. Beautiful pictures also.

    • says

      You’ll have to let me know how you like them. Thank you for the comment on the pictures. I’ve been really working on my food photography. :)

  4. says

    I bought some of these on Amazon a couple of years ago and couldn’t figure out what to do with them. This dish looks colorful and full of flavor–I may have to order the noodles again to try it.

  5. says

    It is such a good substitute to have on hand. I know personally I often have intense noodle cravings, and these could satisfy!

    • says

      When you take them out of the package they’re this tangle of rubbery noodles and you think you can’t possibly make anything edible from them, but they truly are fantastic.

  6. says

    Oh! I love these noddles…I usually buy them at the local Korean market…
    I like the way you prepared them with vegetables…looks delicious!
    Hope you are having a great week Kristi :)

  7. says

    I’ve never had kelp noodles before, but I have noticed them on the shelves. Maybe next time I see them, I’ll have to pick up some =) This dish sounds wonderful!

  8. says

    Terrific post, thanks for introducing a new ingredient to me. I love hanging out at the Asian specialty food store, but have to confess to great ignorance in every aisle.

    Thanks so much for sharing
    Dave at eRecipeCards.com

    • says

      Cooking classes always introduce me to something new. So much fun! I received the oil and vinegar. I’m looking forward to dreaming up something new to use them with. Thank you and enjoy your weekend!

  9. says

    I’m going to try finding the kelp noodles at the Asian market near me. I picked up my favorite sweet potato noodles there yesterday and they look exactly the same as your picture. Do you know from which ethnicity of food, the kelp noodles originate? (The market near me is HUGE and it helps if I go in knowing whether to check Korean, Japanese, Chinese, Thai foods….)

    • says

      Hi Mary – I only know that I find it in the Asian section of my natural foods market, or you can buy them online. I love this review from The Healthy Cooking Coach if you’re looking for further information on the product. I’ve never seen sweet potato noodles – I’m assisting a class at PCC on Thursday, so I’m going to look for them. I’m surprised they have the same translucent look to them. Do they taste like sweet potatoes?

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