Heart-Healthy Tuna and Cucumber Sushi Roll
Add a nourishing twist to your sushi night with this Heart-Healthy Tuna and Cucumber Sushi Roll recipe, designed for clean eating and wholesome flavor. Featuring nutrient-packed brown sushi rice seasoned with rice vinegar and low-sodium soy sauce, these rolls offer the perfect combination of taste and health benefits. The creamy tuna filling, mixed with non-fat Greek yogurt and optional wasabi paste, pairs beautifully with crisp julienned cucumber for a refreshing crunch. Wrapped in nori sheets and finished with a sprinkle of sesame seeds, these sushi rolls are easy to prepare at home and are perfect for a guilt-free appetizer or light lunch. Ready in under an hour, this recipe is ideal for those seeking heart-friendly meals without compromising on flavor.
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Recipe Information
Ingredients
- 1 cup Brown sushi rice
- 1.5 cups Water
- 2 tablespoons Rice vinegar
- 1 teaspoon Low-sodium soy sauce
- 1 whole Cucumber
- 1 can Canned tuna packed in water
- 1 tablespoon Plain non-fat Greek yogurt
- 0.5 teaspoon Wasabi paste (optional)
- 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 rice and water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes or until the water is absorbed. Let rice cool for 10 minutes.
While the rice is cooling, mix the rice vinegar and low-sodium soy sauce in a small bowl. Gently fold the mixture into the cooled rice to season it.
Prepare the cucumber by peeling it, removing the seeds, and cutting it into thin, julienned strips.
In a mixing bowl, combine the drained canned tuna, Greek yogurt, and optional wasabi paste to create a creamy filling.
Lay one nori sheet on a bamboo sushi mat or a piece of plastic wrap, shiny side down.
Using damp fingers, spread approximately 1/4 of the seasoned brown rice evenly over the nori sheet, leaving a 1-inch border at the top edge.
Place a few cucumber strips and a spoonful of the tuna mixture horizontally across the center of the rice.
Use the bamboo mat or plastic wrap to tightly roll the sushi, starting from the bottom edge. Press firmly as you roll to keep the ingredients in place.
Repeat the process with the remaining nori sheets, rice, tuna mixture, and cucumber.
Use a sharp knife to slice each roll into 6-8 pieces, wiping the knife clean with a damp towel between cuts for a neat presentation.
Sprinkle sesame seeds over the sliced sushi rolls, if desired, and serve with additional low-sodium soy sauce on the side.
Nutrition Facts
Calories |
484 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.3 g | 7% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 683 mg | 30% | |
| Total Carbohydrate | 61.6 g | 22% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 6.1 g | ||
| Protein | 47.6 g | 95% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 176 mg | 14% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1104 mg | 23% | |
*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.
