Heart-Healthy White Fish Sushi
Elevate your sushi game with our 'Heart-Healthy White Fish Sushi,' a nutritious and flavorful twist on traditional sushi rolls. This recipe showcases tender white fish fillets lightly marinated with low-sodium soy sauce and sesame oil, paired with wholesome brown sushi rice for a fiber-rich alternative to traditional white rice. Vibrant julienned vegetables like cucumber, carrot, and creamy avocado add crunch and freshness, while nori sheets provide a classic finishing touch. Perfectly balanced with a hint of sweetness from honey in the rice vinegar mix, these sushi rolls are easy to assemble and deliver restaurant-quality results at home. Ready in under an hour, this heart-healthy sushi recipe is ideal for light yet satisfying meals, sushi nights, or impressing guests with homemade goodness. Serve with pickled ginger, wasabi, and low-sodium soy sauce for a customizable sushi experience.
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Recipe Information
Ingredients
- 1 cup Brown sushi rice
- 1.25 cups Water
- 2 tablespoons Rice vinegar
- 1 teaspoon Honey
- 0.25 teaspoon Salt
- 6 ounces Skinless, boneless white fish fillet (e.g., cod, haddock)
- 1 tablespoon Low-sodium soy sauce
- 0.5 teaspoon Sesame oil
- 4 Nori sheets
- 0.5 cup Cucumber, julienned
- 0.5 Avocado, thinly sliced
- 0.25 cup Carrot, julienned
- 2 tablespoons Pickled ginger (optional, for serving)
- 1 teaspoon Wasabi (optional, for serving)
Instructions
Rinse the brown sushi rice thoroughly in a fine mesh strainer until the water runs clear.
In a medium saucepan, combine the rice and water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 20 minutes. Remove from heat and let it sit, covered, for 10 minutes.
In a small bowl, mix rice vinegar, honey, and salt until dissolved. Transfer the cooked rice to a wide, shallow dish and gently fold in the vinegar mixture. Let the rice cool to room temperature.
While the rice is cooling, prepare the white fish. Cut the fish fillet into thin strips about 1/2 inch wide.
In a small bowl, combine the low-sodium soy sauce and sesame oil. Lightly brush the fish strips with this mixture and set aside.
Lay a sheet of nori shiny side down on a bamboo sushi mat or a clean surface. Wet your hands with water to prevent sticking and evenly spread a thin layer of the prepared rice over the nori, leaving about 1 inch of space at the top edge.
Arrange a few slices of cucumber, avocado, carrot, and one or two strips of marinated white fish horizontally across the center of the rice.
Using the bamboo sushi mat, gently lift the edge of the nori closest to you and roll it tightly over the filling. Continue rolling until the sushi roll is sealed. Use a bit of water to seal the edge if needed.
Repeat with the remaining ingredients to make additional rolls.
Using a sharp knife, slice each roll into 6-8 pieces, wiping the blade with a damp cloth between cuts to ensure clean slices.
Serve sushi rolls with pickled ginger, wasabi, and additional low-sodium soy sauce on the side, if desired.
Nutrition Facts
Calories |
576 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 1631 mg | 71% | |
| Total Carbohydrate | 74.0 g | 27% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 11.6 g | ||
| Protein | 41.3 g | 83% | |
| Vitamin D | 8.5 mcg | 43% | |
| Calcium | 129 mg | 10% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 1372 mg | 29% | |
*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.
