High Protein Tempura Spicy Tuna Roll
Elevate your sushi game with this High Protein Tempura Spicy Tuna Roll recipe—a mouthwatering fusion of bold flavors and crispy textures that's perfect for sushi lovers and fitness enthusiasts alike! Packed with high-quality sushi-grade tuna and fortified with whey protein powder in a light tempura batter, this dish is both satisfying and protein-rich. Each roll features an irresistible spicy tuna filling, creamy avocado slices, and fresh cucumber wrapped in seasoned nori and rice, then coated in golden tempura for a delightful crunch. With just 45 minutes of total preparation, this indulgent yet nutritious sushi offers restaurant-quality results right in your kitchen. Serve with pickled ginger, soy sauce, and wasabi for a vibrant and exciting meal that’s sure to impress your taste buds and your guests.
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Recipe Information
Ingredients
- 200 grams Sushi-grade tuna
- 2 tablespoons Sriracha
- 2 tablespoons Mayonnaise
- 1 teaspoon Soy sauce
- 300 grams Cooked sushi rice
- 2 sheets Nori sheets
- 2 large Egg whites
- 50 grams Whey protein powder (unflavored)
- 50 grams All-purpose flour
- 100 ml Cold sparkling water
- 500 ml Vegetable oil
- 1 small Cucumber
- 0.5 whole Avocado
- 1 tablespoon Sesame seeds
- 20 grams Pickled ginger
- 10 grams Wasabi
Instructions
1. Prepare the spicy tuna filling: Dice the sushi-grade tuna into small cubes. In a mixing bowl, combine the tuna, sriracha, mayonnaise, and soy sauce. Mix well and set aside in the refrigerator.
2. Julienne the cucumber into thin strips and slice the avocado into thin pieces. Set aside.
3. Lay a sheet of nori shiny side down on a bamboo sushi mat. Spread an even layer of cooked sushi rice (approximately 150 grams per roll) over the nori, leaving 2 cm at the top edge clean for sealing.
4. Sprinkle sesame seeds over the rice and carefully flip the nori so the rice is facing down.
5. Spread a small amount of the spicy tuna mixture down the center of the nori. Add a few strips of cucumber and slices of avocado on top of the tuna.
6. Using the bamboo mat, roll the sushi tightly from the bottom, applying gentle pressure to shape the roll. Seal the edge with a little water if needed. Repeat for the second roll.
7. In a mixing bowl, prepare the tempura batter by whisking together egg whites, whey protein powder, all-purpose flour, and cold sparkling water until smooth.
8. Heat the vegetable oil in a deep pan to 180°C (350°F). Test the oil by dropping a bit of batter into it; it should sizzle and float to the surface.
9. Dip each sushi roll into the tempura batter, ensuring it is fully coated. Carefully lower the roll into the hot oil and fry for about 2-3 minutes or until the tempura coating is golden and crispy.
10. Remove the rolls from the oil and place them on a wire rack or paper towels to drain any excess oil.
11. Transfer the tempura sushi rolls to a cutting board. Use a sharp knife to slice each roll into bite-sized pieces, wiping the knife with a damp cloth between cuts for clean edges.
12. Serve the tempura spicy tuna rolls with pickled ginger, wasabi, and soy sauce on the side. Enjoy your high-protein sushi feast!
Nutrition Facts
Calories |
5282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 485.2 g | 622% | |
| Saturated Fat | 69.6 g | 348% | |
| Polyunsaturated Fat | 287.8 g | ||
| Cholesterol | 125 mg | 42% | |
| Sodium | 1637 mg | 71% | |
| Total Carbohydrate | 160.9 g | 59% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 11.7 g | ||
| Protein | 114.9 g | 230% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 376 mg | 29% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2265 mg | 48% | |
*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.
