Heart-Healthy Shrimp Tempura Sushi
Indulge guilt-free with this nutritious and delicious Heart-Healthy Shrimp Tempura Sushi recipe, a lighter twist on the classic Japanese favorite! Made with fiber-rich brown rice, oven-baked tempura shrimp, and wholesome ingredients like cucumber and avocado, this recipe balances flavor and health perfectly. Instead of deep-frying, the shrimp are coated in a bubbly whole wheat tempura batter and baked to crispy perfection, making it a lower-fat alternative that doesn’t skimp on crunch. The rolls are delicately seasoned with homemade tangy rice vinegar and served alongside low-sodium soy sauce, vibrant pickled ginger, and just the right kick of wasabi for a delightful sushi night at home. Easy to prepare in under an hour, this wholesome sushi recipe will satisfy your cravings while supporting a heart-healthy lifestyle. Perfect for family dinners or special occasions, it’s a recipe that’s sure to impress while keeping nutrition in mind!
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Recipe Information
Ingredients
- 12 pieces medium shrimp, peeled and deveined
- 1 cup brown rice
- 2 cups water
- 3 tablespoons rice vinegar
- 1 teaspoon sugar
- 0.5 teaspoon sea salt
- 0.5 cup whole wheat flour
- 0.5 cup cold sparkling water
- 1 as needed canola oil spray
- 4 sheets nori sheets
- 1 medium cucumber, cut into long thin strips
- 1 avocado, sliced
- 0.25 cup low-sodium soy sauce
- 1 teaspoon wasabi paste
- 0.25 cup pickled ginger
Instructions
Rinse the brown rice under cold water until the water runs clear.
Combine the rice and 2 cups of water in a pot. Bring to a boil, then reduce the heat to low and cover the pot. Simmer for 30 minutes or until the water is absorbed. Let it stand off heat, covered, for 10 minutes.
Mix the rice vinegar, sugar, and sea salt in a small bowl. Gently stir this mixture into the cooked rice. Allow the rice to cool to room temperature.
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
In a bowl, mix the whole wheat flour and cold sparkling water until it forms a batter.
Pat the shrimp dry with paper towels and dip each shrimp into the batter, allowing excess to drip off.
Place the battered shrimp onto the prepared baking sheet and spray lightly with canola oil spray.
Bake the shrimp for 10-12 minutes or until they are crispy and golden brown. Turn halfway through the baking time to ensure even cooking.
Lay a sheet of nori, shiny side down, on a bamboo sushi mat covered with plastic wrap.
Spread about 1/2 cup of the seasoned brown rice across the nori, leaving a 1-inch border at the top.
Place 3 pieces of shrimp, cucumber slices, and avocado slices along the bottom edge of the rice.
Using the sushi mat, carefully roll the nori over the fillings, pressing firmly to create a tight roll.
Repeat the same process with the remaining ingredients to make additional rolls.
Using a sharp knife, slice each roll into 8 equal pieces, cleaning the knife with a damp cloth between cuts to prevent sticking.
Serve the sushi with low-sodium soy sauce, wasabi paste, and pickled ginger.
Nutrition Facts
Calories |
905 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.5 g | 35% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 234 mg | 78% | |
| Sodium | 4239 mg | 184% | |
| Total Carbohydrate | 123.7 g | 45% | |
| Dietary Fiber | 25.4 g | 91% | |
| Total Sugars | 8.1 g | ||
| Protein | 56.0 g | 112% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 216 mg | 17% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1726 mg | 37% | |
*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.
