Mediterranean Diet Tuna Nigiri
Elevate your sushi game with a Mediterranean twist in this delightful Mediterranean Diet Tuna Nigiri recipe! Combining fresh sushi-grade tuna with the wholesome goodness of short-grain brown rice, this dish is infused with vibrant flavors like zesty lemon, aromatic dill, and a drizzle of extra virgin olive oil. The addition of cucumber ribbons and briny capers creates a refreshing and sophisticated garnish that complements the rich, silky tuna. Perfect for a healthy yet indulgent appetizer or light meal, this recipe embraces the principles of the Mediterranean diet while maintaining the artistry of traditional nigiri. Ready in under an hour, it’s a stunning fusion of global flavors that’s ideal for cozy dinners or entertaining guests.
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Recipe Information
Ingredients
- 200 grams fresh sushi-grade tuna
- 1 cup short-grain brown rice
- 1.5 cups water
- 1 tablespoon extra virgin olive oil
- 1 teaspoon lemon zest
- 1 teaspoon fresh dill
- 0.5 teaspoon sea salt
- 1 tablespoon white wine vinegar
- 1 small cucumber
- 1 tablespoon capers
Instructions
Rinse the short-grain brown rice under cold water until the water runs clear to remove excess starch.
In a medium saucepan, combine the brown rice and 1.5 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 30 minutes or until the rice is tender and all the water has been absorbed.
Transfer the cooked rice to a large bowl. While still warm, gently fluff the rice and mix in the extra virgin olive oil, lemon zest, fresh dill, sea salt, and white wine vinegar. Let the rice cool to room temperature.
Using a sharp knife, cut the sushi-grade tuna into thin slices approximately 2 inches long and 1 inch wide.
Peel the cucumber and slice it into thin ribbons using a mandoline or vegetable peeler.
To assemble each nigiri, scoop a small handful of the seasoned rice (around 1-2 tablespoons), and compress it firmly into an oval-shaped mound with your hands.
Place a slice of tuna over the rice mound and top with a cucumber ribbon. Secure the ribbon in place by tucking a few small capers on top for added flavor and garnish.
Repeat the process until all the rice and tuna slices are used.
Serve the Mediterranean Diet Tuna Nigiri immediately, garnished with extra dill or a sprinkle of lemon zest if desired.
Nutrition Facts
Calories |
652 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.7 g | 33% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 76 mg | 25% | |
| Sodium | 1467 mg | 64% | |
| Total Carbohydrate | 51.9 g | 19% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 2.2 g | ||
| Protein | 52.7 g | 105% | |
| Vitamin D | 11.4 mcg | 57% | |
| Calcium | 73 mg | 6% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1393 mg | 30% | |
*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.
