Mediterranean Diet White Fish Nigiri
Experience a fusion of Japanese tradition and Mediterranean flavors with this delightful Mediterranean Diet White Fish Nigiri recipe. Perfect for sushi lovers seeking a fresh twist, this dish combines tender slices of sushi-grade white fish like seabass, halibut, or cod with perfectly seasoned sushi rice infused with zesty lemon, fragrant parsley, and briny capers. The rice, lightly flavored with olive oil and a touch of minced garlic, beautifully complements the delicate fish, creating a balance of delicate, bright, and earthy flavors. Easy to prepare in under an hour, this healthy, Mediterranean-inspired nigiri is ideal for light lunches, elegant appetizers, or unique dinner party fare. Garnish with optional nori strips for added structure and a burst of umami, and serve this sushi with a refreshing side salad or a drizzle of extra olive oil for a gourmet experience.
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Recipe Information
Ingredients
- 250 grams sushi-grade white fish (seabass, halibut, or cod)
- 200 grams sushi rice
- 300 milliliters water
- 2 tablespoons rice vinegar
- 1 teaspoon olive oil
- 0.5 teaspoon sea salt
- 1 teaspoon lemon zest
- 1 teaspoon fresh parsley, finely chopped
- 1 teaspoon capers, finely chopped
- 0.5 teaspoons garlic, finely minced
- 4 small pieces optional: nori strips (for garnish)
Instructions
Rinse the sushi rice thoroughly under cold water until the water runs clear to remove excess starch.
In a medium pot, combine the sushi rice and water. Bring to a boil, reduce to a low simmer, cover, and cook for 15 minutes. Remove from heat and let sit, covered, for an additional 10 minutes.
While the rice is cooking, prepare the white fish by slicing it into thin, bite-sized slices (approximately 6 cm x 3 cm) using a very sharp knife. Ensure each slice is uniform and smooth.
In a small bowl, combine the rice vinegar, olive oil, sea salt, lemon zest, parsley, capers, and minced garlic. Mix well to create your Mediterranean-inspired seasoning.
Once the rice is done, transfer it to a large, flat bowl. While it’s still warm, gently fold in the vinegar mixture to season it evenly. Allow the rice to cool to slightly warmer than room temperature.
Shape the seasoned rice into small, oblong mounds (roughly the size of your thumb) using slightly damp hands to prevent sticking.
Place a thin slice of white fish over each rice mound, pressing lightly to help it adhere.
Optional: Garnish with a small strip of nori if desired for added structure and flavor.
Plate the nigiri on a serving platter and sprinkle lightly with any leftover parsley or capers for decoration. Serve immediately and enjoy!
Nutrition Facts
Calories |
734 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.3 g | 27% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 125 mg | 42% | |
| Sodium | 1519 mg | 66% | |
| Total Carbohydrate | 69.6 g | 25% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 0.1 g | ||
| Protein | 60.0 g | 120% | |
| Vitamin D | 12.5 mcg | 62% | |
| Calcium | 127 mg | 10% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1054 mg | 22% | |
*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.
