Heart-Healthy White Fish Sushi

Indulge in the fresh, light flavors of "Heart-Healthy White Fish Sushi," a nourishing twist on the classic sushi roll. Made with fiber-rich brown sushi rice and succulent white fish fillets like cod or haddock, this recipe prioritizes wholesome ingredients without sacrificing taste. Marinated in low-sodium soy sauce and sesame oil, the delicate fish pairs beautifully with crisp cucumber, creamy avocado, and julienned carrots, all wrapped in nutrient-packed nori. Easy-to-follow methods for perfect rice preparation and sushi rolling make this dish attainable even for beginners. Serve with optional wasabi and pickled ginger for an authentic touch. Perfect for a nutritious dinner or an elegant appetizer, this recipe seamlessly blends health-conscious choices with gourmet flair.

Nutriscore Rating: 74/100

Prep Time:30 mins

Cook Time:25 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown sushi rice
• 1.25 cups Water
• 2 tablespoons Rice vinegar
• 1 teaspoon Honey
• 0.25 teaspoon Salt
• 6 ounces Skinless, boneless white fish fillet (e.g., cod, haddock)
• 1 tablespoon Low-sodium soy sauce
• 0.5 teaspoon Sesame oil
• 4 Nori sheets
• 0.5 cup Cucumber, julienned
• 0.5 Avocado, thinly sliced
• 0.25 cup Carrot, julienned
• 2 tablespoons Pickled ginger (optional, for serving)
• 1 teaspoon Wasabi (optional, for serving)

Directions

Step 1

Rinse the brown sushi rice thoroughly in a fine mesh strainer until the water runs clear.

Step 2

In a medium saucepan, combine the rice and water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 20 minutes. Remove from heat and let it sit, covered, for 10 minutes.

Step 3

In a small bowl, mix rice vinegar, honey, and salt until dissolved. Transfer the cooked rice to a wide, shallow dish and gently fold in the vinegar mixture. Let the rice cool to room temperature.

Step 4

While the rice is cooling, prepare the white fish. Cut the fish fillet into thin strips about 1/2 inch wide.

Step 5

In a small bowl, combine the low-sodium soy sauce and sesame oil. Lightly brush the fish strips with this mixture and set aside.

Step 6

Lay a sheet of nori shiny side down on a bamboo sushi mat or a clean surface. Wet your hands with water to prevent sticking and evenly spread a thin layer of the prepared rice over the nori, leaving about 1 inch of space at the top edge.

Step 7

Arrange a few slices of cucumber, avocado, carrot, and one or two strips of marinated white fish horizontally across the center of the rice.

Step 8

Using the bamboo sushi mat, gently lift the edge of the nori closest to you and roll it tightly over the filling. Continue rolling until the sushi roll is sealed. Use a bit of water to seal the edge if needed.

Step 9

Repeat with the remaining ingredients to make additional rolls.

Step 10

Using a sharp knife, slice each roll into 6-8 pieces, wiping the blade with a damp cloth between cuts to ensure clean slices.

Step 11

Serve sushi rolls with pickled ginger, wasabi, and additional low-sodium soy sauce on the side, if desired.

Nutrition Facts

Serving size	(956.8g)

Amount per serving	% Daily Value*
Calories	575.9

Total Fat 14.2g	0%
Saturated Fat 2.1g	0%
Polyunsaturated Fat 2.9g
Cholesterol 85.0mg	0%
Sodium 1631.4mg	0%
Total Carbohydrate 74.0g	0%
Dietary Fiber 9.5g	0%
Total Sugars 11.6g
Protein 41.3g	0%

Vitamin D 340.2IU	0%
Calcium 129.2mg	0%
Iron 3.5mg	0%
Potassium 1372.1mg	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: 21.7%

Protein: 28.0%

Carbs: 50.3%