Heart-Healthy Tuna Sushi Roll
Elevate your sushi-making skills with this nutrient-packed Heart-Healthy Tuna Sushi Roll recipe! Featuring fiber-rich brown short-grain rice instead of traditional white rice, these rolls are seasoned with tangy rice vinegar and low-sodium soy sauce for a guilt-free flavor boost. Fresh sushi-grade tuna, crisp cucumber, and creamy avocado make the perfect trio for a wholesome and satisfying bite, all wrapped snugly in nori seaweed sheets. Finished with a sprinkling of sesame seeds for a subtle crunch, these homemade sushi rolls are as nutritious as they are delicious. Quick to prepare and ideal for light lunches or elegant dinners, serve them with pickled ginger, wasabi, and soy sauce for a heart-friendly meal that doesn’t skimp on taste. Perfect for those seeking healthier sushi options, it’s a creative way to enjoy a Japanese classic at home.
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Recipe Information
Ingredients
- 1 cup Brown short-grain rice
- 1.5 cups Water
- 2 tablespoons Rice vinegar
- 1 tablespoon Low-sodium soy sauce
- 4 ounces Fresh sushi-grade tuna
- 4 sheets Nori (seaweed sheets)
- 1 medium Cucumber, julienned
- 1 medium Avocado, sliced
- 1 tablespoon Sesame seeds (optional)
- 2 tablespoons Pickled ginger (for serving)
- 0.5 teaspoon Wasabi (optional)
Instructions
Rinse the brown rice thoroughly under cold water until the water runs clear. This helps remove excess starch and ensures the rice won't be too sticky.
In a medium saucepan, combine the rinsed brown rice and water. Bring to a boil, then reduce the heat to low and cover with a tight-fitting lid. Simmer for about 20 minutes or until all the water is absorbed and the rice is tender.
Once cooked, transfer the rice to a large bowl and let it cool slightly. Gently mix in rice vinegar and low-sodium soy sauce to season the rice and make it flavorful. Cover with a damp towel and set aside to prevent the rice from drying out.
Place a sheet of nori on a bamboo sushi mat, shiny side down. With wet hands (to prevent sticking), spread a thin, even layer of the seasoned rice over the nori, leaving about 1 inch of space at the top for sealing the roll.
In the center of the rice, arrange a thin layer of cucumber, avocado, and strips of sushi-grade tuna. Avoid overfilling to ensure an even roll.
Using the bamboo mat, gently lift the edge of the nori closest to you and begin rolling it tightly over the filling. Continue rolling while applying light pressure until the entire sheet is rolled. Seal the roll by moistening the exposed edge with a little water.
Repeat this process with the remaining nori sheets, rice, and fillings to create additional rolls.
Using a sharp knife dipped in water, slice each roll into 6-8 even pieces. Be sure to clean the knife between cuts to maintain clean edges.
Optional: Sprinkle sesame seeds over the tops of the rolls for added flavor and texture.
Serve the sushi rolls with pickled ginger, a small amount of wasabi, and additional low-sodium soy sauce on the side for dipping.
Nutrition Facts
Calories |
729 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.9 g | 43% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 43 mg | 14% | |
| Sodium | 949 mg | 41% | |
| Total Carbohydrate | 70.4 g | 26% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 4.3 g | ||
| Protein | 40.1 g | 80% | |
| Vitamin D | 6.4 mcg | 32% | |
| Calcium | 201 mg | 15% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1673 mg | 36% | |
*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.
