Heart-Healthy Spicy Tuna Sushi
Delight in the perfect balance of bold flavors and nourishing ingredients with this Heart-Healthy Spicy Tuna Sushi recipe. Switching out traditional white sushi rice for fiber-rich brown sushi rice, this dish offers a wholesome twist on a Japanese classic. Sushi-grade tuna is blended with creamy non-fat Greek yogurt, a touch of sriracha, and low-sodium soy sauce for a guilt-free yet irresistibly spicy filling. Fresh cucumber, buttery avocado, and nutrient-packed nori complement the flavors while adding vitamins and texture. Quick to prepare in just under an hour, this recipe makes four servings of delicious homemade sushi. Perfect for a light lunch, dinner, or snack, this heart-healthy sushi is low in sodium, full of clean protein, and sure to satisfy your cravings. Serve with some extra sriracha or soy sauce for dipping, and top with sesame seeds for an added crunch!
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Recipe Information
Ingredients
- 1 cup Brown sushi rice
- 1.5 cups Water
- 2 tablespoons Rice vinegar
- 1.5 teaspoons Sugar
- 0.5 teaspoon Salt
- 6 ounces Sushi-grade tuna
- 2 tablespoons Non-fat plain Greek yogurt
- 1 teaspoon Sriracha
- 1 teaspoon Low-sodium soy sauce
- 0.5 whole Avocado
- 0.5 whole Cucumber
- 4 sheets Nori (seaweed sheets)
- 1 teaspoon Sesame seeds (optional)
Instructions
Rinse the brown sushi rice under cold water until the water runs clear. Combine the rinsed rice with 1.5 cups of water in a pot and bring it to a boil.
Reduce the heat to low, cover the pot, and simmer for 30 minutes or until the rice is tender and water is absorbed. Remove the pot from heat and let the rice sit covered for 10 minutes.
In a small bowl, mix the rice vinegar, sugar, and salt. Gently fold this mixture into the cooked rice while it is still warm. Allow the rice to cool completely to room temperature.
Dice the sushi-grade tuna into small cubes and place it in a bowl. Add Greek yogurt, sriracha, and low-sodium soy sauce. Mix until well combined and set aside.
Cut the avocado and cucumber into thin strips, approximately the length of the nori sheets. Set aside.
Lay a sheet of nori, shiny side down, on a bamboo sushi mat. Wet your hands to prevent sticking and spread 1/4 of the cooled rice evenly over the nori, leaving about an inch of space at the top edge.
Place a small amount of the spicy tuna mixture, avocado slices, and cucumber strips horizontally across the center of the rice-covered nori sheet.
Using the bamboo mat, tightly roll the sushi away from you, applying gentle pressure along the way to shape it into a firm roll. Seal the edge of the nori with a small amount of water.
Repeat this process with the remaining ingredients to create four rolls.
Use a sharp knife to slice each roll into 6-8 bite-sized pieces. Wipe the knife with a damp towel between cuts to ensure clean slices.
Optional: Sprinkle sesame seeds on top for added flavor and crunch.
Serve immediately with low-sodium soy sauce or additional sriracha for dipping. Enjoy your heart-healthy spicy tuna sushi!
Nutrition Facts
Calories |
632 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.5 g | 20% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 68 mg | 22% | |
| Sodium | 1650 mg | 72% | |
| Total Carbohydrate | 70.3 g | 26% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 11.6 g | ||
| Protein | 54.3 g | 109% | |
| Vitamin D | 2.9 mcg | 14% | |
| Calcium | 165 mg | 13% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1594 mg | 34% | |
*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.
