Mediterranean Diet Salmon Onigiri
Elevate your lunch or snack game with Mediterranean Diet Salmon Onigiri, a delightful fusion of Japanese culinary artistry and Mediterranean flavors. This unique recipe combines the comforting textures of short-grain sushi rice with a zesty salmon filling, featuring hints of lemon, capers, fresh dill, and finely chopped red onion—all seasoned to perfection and wrapped in strips of nori for a satisfying bite. Perfectly balanced with the principles of the Mediterranean diet, this dish is both nutritious and full of bold, refreshing flavors. Whether you're enjoying it fresh or packing it for a convenient meal on the go, these onigiri make a deliciously wholesome and creative way to incorporate healthy fish and vibrant Mediterranean ingredients into your routine.
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Recipe Information
Ingredients
- 2 cups Short grain sushi rice
- 2.5 cups Water
- 3 tablespoons Rice vinegar
- 1 tablespoon Sugar
- 1 teaspoon Salt
- 200 grams Salmon fillet
- 1 tablespoon Extra virgin olive oil
- 1 tablespoon Lemon juice
- 0.25 cup Red onion, finely chopped
- 2 tablespoons Capers, rinsed and chopped
- 1 tablespoon Fresh dill, chopped
- 4 Nori sheets, cut into strips
Instructions
Rinse the sushi rice under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming too sticky.
In a medium-sized pot, combine the rinsed rice and water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the rice is tender and the water is absorbed.
While the rice cooks, prepare the vinegar mixture by combining rice vinegar, sugar, and salt in a small bowl. Stir until the sugar and salt dissolve.
When the rice is cooked, transfer it to a large bowl and stir in the vinegar mixture. Use a rice paddle or spatula to gently fold the vinegar into the rice while fanning it to cool. Set aside to cool to room temperature.
Season the salmon fillet with salt and pepper. Heat olive oil in a skillet over medium heat. Add the salmon, skin side down, and cook for about 4-5 minutes on each side or until fully cooked. Allow it to cool slightly before flaking into small pieces.
In a small bowl, combine the flaked salmon, lemon juice, red onion, capers, and dill. Mix gently to combine.
With wet hands, to prevent sticking, take a handful of the cooled rice and spread it into a flat, even layer in your palm. Add a spoonful of the salmon mixture in the center.
Shape the rice around the salmon, molding it into a triangle or ball, ensuring the filling is sealed within the rice.
Wrap each onigiri with a strip of nori. Repeat the process with the remaining ingredients.
Serve immediately or store in the fridge, tightly wrapped in plastic wrap, for up to a day.
Nutrition Facts
Calories |
1314 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.5 g | 67% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 10.4 g | ||
| Cholesterol | 138 mg | 46% | |
| Sodium | 3563 mg | 155% | |
| Total Carbohydrate | 140.3 g | 51% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 15.7 g | ||
| Protein | 66.4 g | 133% | |
| Vitamin D | 27.4 mcg | 137% | |
| Calcium | 183 mg | 14% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1357 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.
