Mediterranean Diet Mackerel Nigiri

Elevate your sushi game with this Mediterranean Diet Mackerel Nigiri—a vibrant fusion of Japanese technique and Mediterranean flavors. This unique twist on traditional nigiri features tender mackerel fillets brushed with soy sauce and infused with a zesty mixture of olive oil, lemon juice, and chopped capers. Paired with perfectly seasoned sushi rice, each bite delivers a harmonious blend of savory, tangy, and herbaceous notes, thanks to fresh parsley and a hint of black pepper. Ready in just 45 minutes, this recipe combines wholesome ingredients like omega-3-rich mackerel and heart-healthy olive oil, making it a delicious and nutritious choice for sushi aficionados and Mediterranean diet enthusiasts alike. Serve fresh with a garnish of lemon zest or capers for a gourmet touch that’s sure to impress!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces Mackerel fillets
• 1 cup Sushi rice
• 1.5 cups Water
• 2 tablespoons Rice vinegar
• 1 teaspoon Sugar
• 0.5 teaspoon Salt
• 1 tablespoon Olive oil
• 1 tablespoon Lemon juice
• 1 tablespoon Capers, chopped
• 1 tablespoon Fresh parsley, finely chopped
• 0.25 teaspoon Black pepper
• 1 tablespoon Soy sauce

Directions

Step 1

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

Step 2

Combine the rice and water in a pot and bring to a boil over medium-high heat. Reduce the heat to low, cover, and cook for 15 minutes. Remove from heat and let it sit, covered, for an additional 10 minutes.

Step 3

In a small bowl, mix rice vinegar, sugar, and salt. Stir until dissolved, then fold this mixture into the cooked rice with a spatula. Allow the rice to cool to room temperature.

Step 4

While the rice is cooling, prepare the mackerel by slicing each fillet into thin strips about 3 inches long.

Step 5

In another bowl, combine olive oil, lemon juice, chopped capers, parsley, and black pepper.

Step 6

Lightly brush each piece of mackerel with soy sauce. Then, dip each piece into the olive oil and lemon juice mixture.

Step 7

Wet your hands with cold water and form a small amount of sushi rice into an oblong shape, about 2 inches in length.

Step 8

Place a piece of mackerel on top of each rice ball, pressing gently to adhere the fish to the rice.

Step 9

Repeat the process until all rice and mackerel are used.

Step 10

Serve immediately, optionally garnished with extra lemon zest or a sprinkle of capers.

Nutrition Facts

Serving size	(1045.4g)

Amount per serving	% Daily Value*
Calories	1265.2

Total Fat 70.4g	0%
Saturated Fat 15.5g	0%
Polyunsaturated Fat 1.4g
Cholesterol 280mg	0%
Sodium 2347.1mg	0%
Total Carbohydrate 68.2g	0%
Dietary Fiber 1.5g	0%
Total Sugars 4.7g
Protein 83.3g	0%

Vitamin D 1440IU	0%
Calcium 97.1mg	0%
Iron 8.3mg	0%
Potassium 1448.6mg	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: 51.1%

Protein: 26.9%

Carbs: 22.0%