Heart-Healthy Tuna and Cucumber Sushi Roll

Elevate your sushi night with this easy and nutritious Heart-Healthy Tuna and Cucumber Sushi Roll recipe! Featuring wholesome brown sushi rice seasoned with a touch of rice vinegar and low-sodium soy sauce, these rolls are packed with a creamy, protein-rich tuna and Greek yogurt filling. Fresh cucumber adds a refreshing crunch, while nori sheets keep everything perfectly rolled together. With optional wasabi for a flavorful kick and sesame seeds for a hint of nuttiness, these homemade sushi rolls not only taste incredible but are crafted with your heart health in mind. Ideal for a light lunch, dinner, or even meal prep, this recipe is a fun, hands-on way to enjoy the goodness of sushi right at home—no takeout required!

Nutriscore Rating: 76/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown sushi rice
• 1.5 cups Water
• 2 tablespoons Rice vinegar
• 1 teaspoon Low-sodium soy sauce
• 1 whole Cucumber
• 1 can Canned tuna packed in water
• 1 tablespoon Plain non-fat Greek yogurt
• 0.5 teaspoon Wasabi paste (optional)
• 4 sheets Nori (seaweed sheets)
• 1 teaspoon Sesame seeds (optional)

Directions

Step 1

Rinse the brown sushi rice under cold water until the water runs clear. Combine rice and water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes or until the water is absorbed. Let rice cool for 10 minutes.

Step 2

While the rice is cooling, mix the rice vinegar and low-sodium soy sauce in a small bowl. Gently fold the mixture into the cooled rice to season it.

Step 3

Prepare the cucumber by peeling it, removing the seeds, and cutting it into thin, julienned strips.

Step 4

In a mixing bowl, combine the drained canned tuna, Greek yogurt, and optional wasabi paste to create a creamy filling.

Step 5

Lay one nori sheet on a bamboo sushi mat or a piece of plastic wrap, shiny side down.

Step 6

Using damp fingers, spread approximately 1/4 of the seasoned brown rice evenly over the nori sheet, leaving a 1-inch border at the top edge.

Step 7

Place a few cucumber strips and a spoonful of the tuna mixture horizontally across the center of the rice.

Step 8

Use the bamboo mat or plastic wrap to tightly roll the sushi, starting from the bottom edge. Press firmly as you roll to keep the ingredients in place.

Step 9

Repeat the process with the remaining nori sheets, rice, tuna mixture, and cucumber.

Step 10

Use a sharp knife to slice each roll into 6-8 pieces, wiping the knife clean with a damp towel between cuts for a neat presentation.

Step 11

Sprinkle sesame seeds over the sliced sushi rolls, if desired, and serve with additional low-sodium soy sauce on the side.

Nutrition Facts

Serving size	(1061.0g)

Amount per serving	% Daily Value*
Calories	483.5

Total Fat 5.3g	0%
Saturated Fat 1.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 50.5mg	0%
Sodium 683.4mg	0%
Total Carbohydrate 61.6g	0%
Dietary Fiber 6.2g	0%
Total Sugars 6.1g
Protein 47.6g	0%

Vitamin D 113.4IU	0%
Calcium 176.5mg	0%
Iron 4.1mg	0%
Potassium 1103.9mg	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: 9.8%

Protein: 39.3%

Carbs: 50.9%