Mediterranean Diet Unagi Nigiri

Elevate your sushi game with a Mediterranean twist in this nutrient-packed Mediterranean Diet Unagi Nigiri recipe. Instead of traditional white rice, this dish uses hearty short-grain brown rice infused with honey and rice vinegar for a subtle sweetness and tang, making it wholesome and flavorful. Grilled mackerel fillet replaces the usual eel, bringing a rich, smoky flavor complemented by a drizzle of reduced-sodium soy sauce and bright lemon juice. Garnished with sesame seeds, fresh parsley, and wrapped with a nori strip, these elegant bites are a perfect fusion of Japanese culinary tradition and Mediterranean diet principles. Ready in just 40 minutes, this sushi-inspired dish is a fresh, healthy, and impressive option for seafood lovers looking to explore new flavors.

Nutriscore Rating: 73/100

Prep Time:25 mins

Cook Time:15 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Short-grain brown rice
• 1.25 cups Water
• 2 tablespoons Rice vinegar
• 1 teaspoon Honey
• 0.25 teaspoons Salt
• 8 slices Fresh mackerel fillet
• 1 teaspoon Extra virgin olive oil
• 1 tablespoon Reduced-sodium soy sauce
• 1 teaspoon Lemon juice
• 1 large sheet Nori sheet
• 1 teaspoon Sesame seeds
• 1 teaspoon Fresh parsley

Directions

Step 1

Rinse the short-grain brown rice thoroughly under cold water until the water runs clear. Combine the rice and water in a saucepan, then bring to a boil.

Step 2

Reduce the heat to low, cover, and simmer for about 15 minutes or until all the water is absorbed. Remove the saucepan from the heat and let it sit for 10 minutes, keeping the lid on.

Step 3

In a small bowl, mix rice vinegar, honey, and salt until dissolved. Gently fold the mixture into the cooked rice, being careful not to mash the rice. Let the rice cool to room temperature.

Step 4

While the rice cools, prepare the mackerel. Brush the mackerel slices lightly with olive oil and place them in a hot skillet or grill pan over medium heat. Cook for 2-3 minutes on each side until cooked through and slightly charred. Set aside.

Step 5

Cut the nori sheet into thin strips (about ½ inch wide) to use as belts to secure the nigiri.

Step 6

With damp hands to prevent sticking, form small oval shapes of rice, approximately 1 tablespoon each, and gently press to compact them.

Step 7

Place a slice of grilled mackerel on top of each rice oval, securing it in place with a strip of nori wrapped around the center.

Step 8

Drizzle a small amount of reduced-sodium soy sauce and lemon juice over the top of each nigiri.

Step 9

Sprinkle sesame seeds and a small amount of fresh parsley for garnish before serving.

Nutrition Facts

Serving size	(1379.8g)

Amount per serving	% Daily Value*
Calories	2037.0

Total Fat 128.6g	0%
Saturated Fat 29.0g	0%
Polyunsaturated Fat 0.7g
Cholesterol 560mg	0%
Sodium 1856.4mg	0%
Total Carbohydrate 55.5g	0%
Dietary Fiber 4.5g	0%
Total Sugars 6.4g
Protein 159.3g	0%

Vitamin D 5144IU	0%
Calcium 129.0mg	0%
Iron 14.2mg	0%
Potassium 2849.3mg	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: 57.4%

Protein: 31.6%

Carbs: 11.0%