Mediterranean Diet White Fish Sushi
Bring the vibrant flavors of the Mediterranean to the artful world of sushi with this "Mediterranean Diet White Fish Sushi" recipe. Crafted with sashimi-grade white fish like sea bass or cod, this creative twist replaces traditional rice with herbed quinoa for a wholesome, protein-packed base. Fresh ingredients such as red bell pepper, cucumber, avocado, and a zesty touch of parsley and lemon create a clean, refreshing medley. Wrapped in nori and rolled to perfection, these sushi bites are finished with a sprinkle of capers or parsley and paired with a Mediterranean-inspired olive oil and lemon dipping sauce. Perfect for sushi lovers seeking a health-conscious and flavorful alternative, this recipe is ideal for entertaining or treating yourself to something special.
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Recipe Information
Ingredients
- 200 grams White fish fillet (sea bass, cod, or halibut, sashimi-grade)
- 1 cup Quinoa (cooked and cooled)
- 1 teaspoon Olive oil
- 0.5 Red bell pepper (thinly sliced)
- 0.5 Cucumber (julienned)
- 0.5 Avocado (sliced thinly)
- 4 sheets Nori (seaweed sheets)
- 2 tablespoons Fresh parsley (chopped)
- 1 teaspoon Fresh lemon juice
- 1 tablespoon Capers (optional; for garnish)
Instructions
Ensure the white fish is sashimi-grade and fresh. Slice it into thin strips, about 1x4 inches. Set aside in the refrigerator to keep chilled.
Cook the quinoa according to package instructions. Let it cool completely and mix it with olive oil, a teaspoon of lemon juice, and chopped parsley to give it a Mediterranean flavor.
Prepare the vegetables: thinly slice the red bell pepper, julienne the cucumber, and slice the avocado. Arrange in small piles for easy access.
Lay one nori sheet shiny side down on a bamboo sushi mat. Spread a thin, even layer of the Mediterranean-flavored quinoa across the bottom two-thirds of the nori sheet, leaving the top third free of quinoa.
Place a few strips of white fish, bell pepper, cucumber, and avocado horizontally on top of the quinoa, about 1 inch from the bottom edge of the nori.
Using the bamboo mat, carefully roll the nori sheet from the bottom edge, pressing gently but firmly to form a tight sushi roll. Seal the roll by moistening the edge of the nori sheet with a small amount of water.
Repeat the process with the remaining ingredients to make additional sushi rolls.
Using a very sharp knife, slice each sushi roll into 6-8 pieces. Wipe the blade with a damp towel between cuts to maintain clean edges.
Garnish the sliced sushi with a sprinkle of capers (optional) or fresh parsley and serve immediately. Pair with a small dish of olive oil and lemon juice for dipping instead of soy sauce, in keeping with the Mediterranean theme.
Nutrition Facts
Calories |
659 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.2 g | 35% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 634 mg | 28% | |
| Total Carbohydrate | 52.4 g | 19% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 4.6 g | ||
| Protein | 52.0 g | 104% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 135 mg | 10% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 1382 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.
