Heart-Healthy Salmon Onigiri
Delight in the wholesome flavors of Heart-Healthy Salmon Onigiri, a nutrient-packed twist on the traditional Japanese snack. Featuring fluffy brown rice, baked salmon infused with zesty lemon juice and low-sodium soy sauce, and a hint of aromatic sesame seeds and green onions, this recipe is a fusion of taste and wellness. The use of brown rice makes it fiber-rich, while the salmon adds heart-healthy omega-3s to every bite. Wrapped in nori sheets for the perfect handheld treat, these onigiri are as fun to make as they are delicious to eat. Ready in under an hour and ideal for meal prepping, these portable rice balls are great for a nourishing lunch, snack, or addition to a bento box. If you’re looking for tasty and healthy Japanese-inspired recipes that prioritize wholesome ingredients, this dish is sure to impress!
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Recipe Information
Ingredients
- 2 cups Brown rice
- 4 cups Water
- 1 pound Salmon filet
- 2 tablespoons Low-sodium soy sauce
- 2 tablespoons Rice vinegar
- 1 tablespoon Sesame seeds
- 2 tablespoons Chopped green onions
- 3 Nori sheets
- 0.5 teaspoon Salt
- 1 teaspoon Olive oil
- 1 teaspoon Lemon juice
Instructions
Rinse the brown rice under cold water until the water runs clear.
Combine 2 cups of brown rice and 4 cups of water in a medium saucepan. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30 minutes or until the rice is tender and the water is absorbed.
While the rice is cooking, preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
Place the salmon fillet on the prepared baking sheet. Drizzle with 1 teaspoon of olive oil, and 1 teaspoon of lemon juice, and sprinkle lightly with salt.
Bake the salmon in the oven for 12-15 minutes, or until it easily flakes with a fork. Remove from the oven and let it cool slightly.
In a small bowl, mix 2 tablespoons of low-sodium soy sauce and 2 tablespoons of rice vinegar. Flake the cooled salmon with a fork and mix it with the soy sauce mixture, 1 tablespoon of sesame seeds, and 2 tablespoons of chopped green onions.
Once the rice is done, remove it from the heat and let it sit, covered, for about 10 minutes. Gently fluff with a fork.
Prepare a small bowl of water with a little salt for wetting your hands. This will prevent the rice from sticking to your hands.
Cut the nori sheets into strips to wrap around the onigiri.
To shape the onigiri, wet your hands with the salted water, take about 1/3 cup of rice and flatten it slightly in your palm.
Place about 1 tablespoon of the salmon filling in the center of the rice. Gently shape the rice around the filling, forming a triangle or ball shape that encases the filling completely.
Wrap a strip of nori around each onigiri, using a little water to help seal the ends if needed.
Repeat with the remaining rice and salmon filling until all the ingredients are used.
Serve immediately or wrap individually in plastic wrap and store in the refrigerator for up to two days. Enjoy your heart-healthy salmon onigiri!
Nutrition Facts
Calories |
1483 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.3 g | 76% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 321 mg | 107% | |
| Sodium | 2565 mg | 112% | |
| Total Carbohydrate | 98.6 g | 36% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 1.8 g | ||
| Protein | 134.5 g | 269% | |
| Vitamin D | 42.0 mcg | 210% | |
| Calcium | 179 mg | 14% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 2485 mg | 53% | |
*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.
