Heart-Healthy Nigiri Tuna
Elevate your sushi game with this "Heart-Healthy Nigiri Tuna" recipe that combines gourmet flavors with a nutritious twist. Made with sushi-grade tuna, tender short-grain brown rice, creamy avocado, and a hint of zesty wasabi, this dish is a clean and elegant take on traditional nigiri. The use of brown rice adds a fiber-rich and wholesome base, while low-sodium soy sauce keeps the sodium levels in check, making it a perfect choice for health-conscious food lovers. With its 30-minute prep time and simple assembly, this recipe proves you don’t need to be a sushi chef to create restaurant-quality results at home. Serve these stunning nigiri pieces with pickled ginger for the perfect balance of freshness and umami—it's a guilt-free indulgence your guests won’t stop raving about.
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Recipe Information
Ingredients
- 8 slices Sushi-grade tuna
- 1 cup Short-grain brown rice
- 2 tablespoons Rice vinegar
- 1 half Avocado
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Wasabi paste
- 1 sheet Nori sheets
- 1 tablespoon Pickled ginger
- 2 cups Water
Instructions
Rinse the brown rice under cold water until the water runs clear. This removes excess starch and prevents a gummy texture.
In a medium saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 20 minutes, or until the rice has absorbed all the water.
Once cooked, remove the rice from heat and let it rest covered for 10 minutes. After resting, fluff the rice with a fork and gently fold in the rice vinegar.
Slice the sushi-grade tuna into 8 thin, evenly-sized pieces. Ensure slices are smooth and uniform for better presentation and taste.
Peel and pit the avocado. Using a sharp knife, slice the avocado half into thin slices.
Cut the nori sheet into 1-inch wide strips. This will help secure the nigiri together later.
Wet your hands with cold water to prevent the rice from sticking, then take a small amount of rice (about 1 tablespoon) and shape it into an oblong mound with rounded corners.
Place a slice of tuna on top of the rice mound. Add a small amount of wasabi between the fish and rice if desired for added flavor.
Top the tuna slice with a thin slice of avocado. Optionally, wrap a strip of nori around the center of the nigiri to hold the layers together.
Repeat the assembly process with the remaining ingredients.
Arrange the nigiri on a serving plate. Serve with low-sodium soy sauce for dipping, along with a side of pickled ginger.
Nutrition Facts
Calories |
647 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.6 g | 19% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 94 mg | 31% | |
| Sodium | 1479 mg | 64% | |
| Total Carbohydrate | 59.6 g | 22% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 1.7 g | ||
| Protein | 69.9 g | 140% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 72 mg | 6% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1645 mg | 35% | |
*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.
