Heart-Healthy Mackerel Nigiri
Elevate your sushi night with our Heart-Healthy Mackerel Nigiri, a wholesome take on a Japanese classic that’s as nutritious as it is delicious. Crafted with nutty brown sushi rice, marinated fresh mackerel, and a touch of zesty lemon juice, this recipe combines clean, bold flavors with health-conscious ingredients. A drizzle of low-sodium soy sauce enhances the mackerel’s savory notes, while a sprinkle of sesame seeds and scallions adds texture and freshness. Perfectly portioned for four, this elegant dish boasts vibrant colors and nourishing benefits, making it an ideal choice for those looking to enjoy sushi with a heart-smart twist. Serve it alongside pickled ginger and optional wasabi for an authentic experience!
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Recipe Information
Ingredients
- 1 cup Brown sushi rice
- 1.5 cups Water
- 2 tablespoons Rice vinegar
- 1 teaspoon Honey
- 0.5 teaspoon Salt
- 8 pieces Fresh mackerel fillets
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Wasabi paste
- 1 tablespoon Pickled ginger
- 0.5 sheet Nori sheets
- 1 tablespoon Fresh lemon juice
- 1 tablespoon Sesame seeds
- 2 tablespoons Scallions, thinly sliced
Instructions
Rinse the brown sushi rice under cold water until the water runs clear. Drain well.
In a medium saucepan, combine the rice and water. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let simmer for 25 minutes until the rice is tender and water is absorbed.
Transfer the cooked rice to a large bowl and let it cool slightly. Stir in the rice vinegar, honey, and salt. Mix gently with a wooden spoon to coat the rice evenly. Allow it to cool to room temperature.
While the rice is cooling, prepare the mackerel by slicing each fillet into small, bite-sized pieces. Place the mackerel pieces in a bowl, add lemon juice, and refrigerate for 10 minutes.
After marinating, remove the mackerel from the lemon juice and pat dry with a paper towel. Lightly brush each piece with low-sodium soy sauce.
Prepare your workstation by laying out your ingredients: cooled sushi rice, mackerel slices, nori sheets (cut into thin strips), wasabi paste, pickled ginger, sesame seeds, and scallions.
Wet your hands with a little water to prevent sticking. Take approximately 2 tablespoons of rice and shape it into an oval ball by gently pressing it with your palms.
Place a small dab of wasabi paste on top of the rice. Then, lay one piece of mackerel on top and gently press it to adhere.
Wrap a thin strip of nori around the middle of the nigiri to secure it, if desired.
Repeat the process with the remaining rice and mackerel pieces.
Optionally, sprinkle sesame seeds and scallions on top of the nigiri before serving.
Serve the heart-healthy mackerel nigiri with pickled ginger on the side and enjoy with additional low-sodium soy sauce for dipping.
Nutrition Facts
Calories |
1983 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.7 g | 152% | |
| Saturated Fat | 27.7 g | 138% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 560 mg | 187% | |
| Sodium | 3256 mg | 142% | |
| Total Carbohydrate | 61.4 g | 22% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 7.6 g | ||
| Protein | 159.8 g | 320% | |
| Vitamin D | 128.6 mcg | 643% | |
| Calcium | 168 mg | 13% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 2804 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
