Heart-Healthy Tuna Onigiri
Elevate your snacking game with this nutritious and delicious Heart-Healthy Tuna Onigiri recipe! Perfectly crafted with wholesome brown rice and a creamy, protein-packed filling made from low-sodium canned tuna, non-fat Greek yogurt, and a zesty touch of lemon juice, these rice balls are wrapped in savory nori for an authentic Japanese flair. A sprinkle of optional sesame seeds adds a delightful crunch and burst of flavor. This recipe prioritizes heart-smart ingredients, replacing traditional mayonnaise with yogurt, and employs reduced-sodium soy sauce for a healthier twist. Ready in just one hour and perfect for meal prep or an on-the-go lunch, these onigiri strike the ideal balance between taste and nutrition. Treat your taste buds to this low-fat, omega-3-rich snack that pairs wholesome simplicity with bold flavors!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups Brown rice
- 2.5 cups Water
- 1 can Canned tuna packed in water (low sodium)
- 2 tablespoons Non-fat plain Greek yogurt
- 1 teaspoon Reduced sodium soy sauce
- 1 teaspoon Lemon juice
- 1 tablespoon Chopped green onion
- 2 sheets Nori (seaweed sheets)
- 1 teaspoon Sesame seeds (optional, for garnish)
Instructions
1. Rinse the brown rice under cold water until the water runs clear. Place the rinsed rice in a medium saucepan with 2.5 cups of water.
2. Bring the water to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 40 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it rest (covered) for 10 minutes.
3. While the rice is cooking, prepare the tuna filling. Drain the canned tuna and place it in a mixing bowl. Add the non-fat plain Greek yogurt, reduced-sodium soy sauce, lemon juice, and chopped green onion. Mix until well combined.
4. Cut the nori sheets into narrow strips (approximately 1 inch wide) to wrap around the onigiri later. Set aside.
5. Once the rice has cooled enough to handle, wet your hands lightly with water to prevent sticking. Scoop about 1/4 cup of rice into your palm and flatten it slightly.
6. Place a teaspoon of the tuna filling in the center of the rice. Add another small amount of rice on top, encasing the filling. Shape the rice into a triangle or ball, pressing gently but firmly to ensure it holds together.
7. Wrap a strip of nori around the bottom or middle of each onigiri. If desired, sprinkle sesame seeds lightly over the top for added flavor and texture.
8. Repeat with the remaining rice and tuna filling until all the ingredients are used. Serve immediately or store in an airtight container in the refrigerator for up to one day.
Nutrition Facts
Calories |
593 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.0 g | 8% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 31 mg | 10% | |
| Sodium | 304 mg | 13% | |
| Total Carbohydrate | 96.6 g | 35% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 3.1 g | ||
| Protein | 37.1 g | 74% | |
| Vitamin D | 1.7 mcg | 8% | |
| Calcium | 171 mg | 13% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 521 mg | 11% | |
*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.
