Heart-Healthy Tuna Mayo Onigiri
Savor the traditional taste of onigiri with a heart-healthy twist in this delightful recipe for Tuna Mayo Onigiri. Perfect for a quick lunch, snack, or meal prep, these Japanese rice balls use creamy non-fat Greek yogurt in place of traditional mayo, keeping your dish light and nutritious. Flavored with tender canned tuna, low-sodium soy sauce, and a hint of green onion, the filling is irresistibly savory. Wrapped in seasoned sushi rice, brightened with rice vinegar, and encased in roasted seaweed, each onigiri is a handheld pack of flavor. Optional toasted sesame seeds add an extra layer of nutty crunch. Easy to make in just 15 minutes with no cooking required, this recipe is perfect for busy days or health-conscious food lovers seeking high-protein, low-fat options. Best served fresh or stored for later enjoyment, these guilt-free onigiri make the perfect addition to your healthy eating repertoire.
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Recipe Information
Ingredients
- 300 grams Cooked sushi rice
- 120 grams Canned tuna in water, drained
- 2 tablespoons Plain non-fat Greek yogurt
- 1 teaspoon Low-sodium soy sauce
- 1 tablespoon Green onion, finely chopped
- 1 teaspoon Rice vinegar
- 0.25 teaspoon Salt
- 3 sheets Roasted seaweed (nori), cut into strips
- 1 tablespoon Sesame seeds (optional)
Instructions
1. In a small bowl, mix the drained canned tuna with the Greek yogurt, low-sodium soy sauce, and chopped green onion. Stir until well combined and creamy.
2. If desired, toast the sesame seeds in a dry pan over low heat for 2-3 minutes until fragrant. Set aside.
3. In another large bowl, season the warm cooked sushi rice with rice vinegar and salt. Gently mix to evenly distribute the seasoning.
4. Prepare a small bowl of water to keep your hands damp, which will prevent the rice from sticking to your hands.
5. Scoop about 1/3 of the seasoned rice (approximately 100 grams) into your damp hands and shape it into a flat disc.
6. Place about a tablespoon of the tuna mixture into the center of the rice disc. Carefully fold the edges of the rice around the tuna filling, forming a triangular or round shape. Make sure the filling is fully enclosed by the rice.
7. Wrap a strip of roasted seaweed around the base of the onigiri for easy handling. Repeat with the remaining rice and tuna mixture to make two more onigiri.
8. Optional: Sprinkle the onigiri with toasted sesame seeds for additional flavor and texture.
9. Serve immediately or wrap tightly in plastic wrap and store in the refrigerator for up to 24 hours.
Nutrition Facts
Calories |
630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.5 g | 8% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 43 mg | 14% | |
| Sodium | 1212 mg | 53% | |
| Total Carbohydrate | 92.4 g | 34% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 1.6 g | ||
| Protein | 46.4 g | 93% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 198 mg | 15% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 659 mg | 14% | |
*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.
