Mediterranean Diet Unagi Nigiri
Elevate your sushi game with this Mediterranean Diet Unagi Nigiri recipe, a healthy twist on a classic Japanese favorite. Featuring nutrient-rich short-grain brown rice infused with the tangy sweetness of rice vinegar and honey, this recipe pairs perfectly with succulent, grilled mackerel fillets seasoned with extra virgin olive oil and a hint of lemon. Wrapped in nori and garnished with sesame seeds and fresh parsley, each piece delivers a harmonious blend of umami and Mediterranean flavors. Ready in just 40 minutes, these bite-sized delights are ideal for sushi enthusiasts seeking a heart-healthy, low-sodium alternative. Perfect for entertaining or enjoying a light, wholesome meal, this recipe is a must-try fusion of culinary cultures!
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Recipe Information
Ingredients
- 1 cup Short-grain brown rice
- 1.25 cups Water
- 2 tablespoons Rice vinegar
- 1 teaspoon Honey
- 0.25 teaspoons Salt
- 8 slices Fresh mackerel fillet
- 1 teaspoon Extra virgin olive oil
- 1 tablespoon Reduced-sodium soy sauce
- 1 teaspoon Lemon juice
- 1 large sheet Nori sheet
- 1 teaspoon Sesame seeds
- 1 teaspoon Fresh parsley
Instructions
Rinse the short-grain brown rice thoroughly under cold water until the water runs clear. Combine the rice and water in a saucepan, then bring to a boil.
Reduce the heat to low, cover, and simmer for about 15 minutes or until all the water is absorbed. Remove the saucepan from the heat and let it sit for 10 minutes, keeping the lid on.
In a small bowl, mix rice vinegar, honey, and salt until dissolved. Gently fold the mixture into the cooked rice, being careful not to mash the rice. Let the rice cool to room temperature.
While the rice cools, prepare the mackerel. Brush the mackerel slices lightly with olive oil and place them in a hot skillet or grill pan over medium heat. Cook for 2-3 minutes on each side until cooked through and slightly charred. Set aside.
Cut the nori sheet into thin strips (about ½ inch wide) to use as belts to secure the nigiri.
With damp hands to prevent sticking, form small oval shapes of rice, approximately 1 tablespoon each, and gently press to compact them.
Place a slice of grilled mackerel on top of each rice oval, securing it in place with a strip of nori wrapped around the center.
Drizzle a small amount of reduced-sodium soy sauce and lemon juice over the top of each nigiri.
Sprinkle sesame seeds and a small amount of fresh parsley for garnish before serving.
Nutrition Facts
Calories |
1802 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.9 g | 138% | |
| Saturated Fat | 25.0 g | 125% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 504 mg | 168% | |
| Sodium | 1686 mg | 73% | |
| Total Carbohydrate | 56.6 g | 21% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 6.5 g | ||
| Protein | 145.6 g | 291% | |
| Vitamin D | 115.7 mcg | 579% | |
| Calcium | 137 mg | 11% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 2535 mg | 54% | |
*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.
