Heart-Healthy Shrimp Tempura Sushi

Delight in the guilt-free indulgence of Heart-Healthy Shrimp Tempura Sushi—a wholesome twist on traditional sushi that doesn’t skimp on flavor or crunch. This recipe swaps white rice for nutrient-packed brown rice, infused with tangy rice vinegar for classic sushi flavor. The shrimp are baked to golden perfection in a crisp whole wheat batter instead of traditional frying, keeping it light and heart-smart. Layered with creamy avocado, crisp cucumber, and served alongside low-sodium soy sauce, wasabi, and pickled ginger, these rolls are a feast for both the eyes and the palate. Perfect for a nutritious weeknight dinner or an impressive appetizer, this sushi is an easy and healthy way to bring restaurant-quality dining to your home kitchen.

Nutriscore Rating: 72/100

Prep Time:25 mins

Cook Time:35 mins

Total Time:60 mins

Servings: 4

Ingredients

• 12 pieces medium shrimp, peeled and deveined
• 1 cup brown rice
• 2 cups water
• 3 tablespoons rice vinegar
• 1 teaspoon sugar
• 0.5 teaspoon sea salt
• 0.5 cup whole wheat flour
• 0.5 cup cold sparkling water
• 1 as needed canola oil spray
• 4 sheets nori sheets
• 1 medium cucumber, cut into long thin strips
• 1 avocado, sliced
• 0.25 cup low-sodium soy sauce
• 1 teaspoon wasabi paste
• 0.25 cup pickled ginger

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear.

Step 2

Combine the rice and 2 cups of water in a pot. Bring to a boil, then reduce the heat to low and cover the pot. Simmer for 30 minutes or until the water is absorbed. Let it stand off heat, covered, for 10 minutes.

Step 3

Mix the rice vinegar, sugar, and sea salt in a small bowl. Gently stir this mixture into the cooked rice. Allow the rice to cool to room temperature.

Step 4

Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.

Step 5

In a bowl, mix the whole wheat flour and cold sparkling water until it forms a batter.

Step 6

Pat the shrimp dry with paper towels and dip each shrimp into the batter, allowing excess to drip off.

Step 7

Place the battered shrimp onto the prepared baking sheet and spray lightly with canola oil spray.

Step 8

Bake the shrimp for 10-12 minutes or until they are crispy and golden brown. Turn halfway through the baking time to ensure even cooking.

Step 9

Lay a sheet of nori, shiny side down, on a bamboo sushi mat covered with plastic wrap.

Step 10

Spread about 1/2 cup of the seasoned brown rice across the nori, leaving a 1-inch border at the top.

Step 11

Place 3 pieces of shrimp, cucumber slices, and avocado slices along the bottom edge of the rice.

Step 12

Using the sushi mat, carefully roll the nori over the fillings, pressing firmly to create a tight roll.

Step 13

Repeat the same process with the remaining ingredients to make additional rolls.

Step 14

Using a sharp knife, slice each roll into 8 equal pieces, cleaning the knife with a damp cloth between cuts to prevent sticking.

Step 15

Serve the sushi with low-sodium soy sauce, wasabi paste, and pickled ginger.

Nutrition Facts

Serving size	(1414.8g)

Amount per serving	% Daily Value*
Calories	905.2

Total Fat 27.5g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 0.2g
Cholesterol 234.4mg	0%
Sodium 4238.8mg	0%
Total Carbohydrate 123.7g	0%
Dietary Fiber 25.4g	0%
Total Sugars 8.1g
Protein 56.0g	0%

Vitamin D 214.6IU	0%
Calcium 216.5mg	0%
Iron 7.6mg	0%
Potassium 1726.0mg	0%

*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.

Source of Calories

Fat: 25.6%

Protein: 23.2%

Carbs: 51.2%