Mediterranean Diet White Fish Sushi

Dive into a harmonious fusion of Japanese tradition and coastal Mediterranean flavors with our Mediterranean Diet White Fish Sushi recipe. This fresh and healthy twist on classic sushi swaps rice for herb-infused quinoa, creating a nutrient-packed base that complements the delicate, sashimi-grade white fish like sea bass, cod, or halibut. Vibrant layers of julienned cucumber, creamy avocado, sweet red bell pepper, and a touch of parsley bring a burst of color and flavor, while nori sheets wrap it all into perfect bite-sized rolls. Garnished with optional capers and paired with a zesty olive oil and lemon dipping sauce, this no-cook recipe is a light, gluten-free meal ideal for sushi lovers embracing the Mediterranean diet. Ready in just 30 minutes, it’s an elegant yet easy option for lunch, dinner, or a show-stopping appetizer.

Nutriscore Rating: 81/100

Prep Time:30 mins

Cook Time:0 mins

Total Time:30 mins

Servings: 4

Ingredients

• 200 grams White fish fillet (sea bass, cod, or halibut, sashimi-grade)
• 1 cup Quinoa (cooked and cooled)
• 1 teaspoon Olive oil
• 0.5 Red bell pepper (thinly sliced)
• 0.5 Cucumber (julienned)
• 0.5 Avocado (sliced thinly)
• 4 sheets Nori (seaweed sheets)
• 2 tablespoons Fresh parsley (chopped)
• 1 teaspoon Fresh lemon juice
• 1 tablespoon Capers (optional; for garnish)

Directions

Step 1

Ensure the white fish is sashimi-grade and fresh. Slice it into thin strips, about 1x4 inches. Set aside in the refrigerator to keep chilled.

Step 2

Cook the quinoa according to package instructions. Let it cool completely and mix it with olive oil, a teaspoon of lemon juice, and chopped parsley to give it a Mediterranean flavor.

Step 3

Prepare the vegetables: thinly slice the red bell pepper, julienne the cucumber, and slice the avocado. Arrange in small piles for easy access.

Step 4

Lay one nori sheet shiny side down on a bamboo sushi mat. Spread a thin, even layer of the Mediterranean-flavored quinoa across the bottom two-thirds of the nori sheet, leaving the top third free of quinoa.

Step 5

Place a few strips of white fish, bell pepper, cucumber, and avocado horizontally on top of the quinoa, about 1 inch from the bottom edge of the nori.

Step 6

Using the bamboo mat, carefully roll the nori sheet from the bottom edge, pressing gently but firmly to form a tight sushi roll. Seal the roll by moistening the edge of the nori sheet with a small amount of water.

Step 7

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

Step 8

Using a very sharp knife, slice each sushi roll into 6-8 pieces. Wipe the blade with a damp towel between cuts to maintain clean edges.

Step 9

Garnish the sliced sushi with a sprinkle of capers (optional) or fresh parsley and serve immediately. Pair with a small dish of olive oil and lemon juice for dipping instead of soy sauce, in keeping with the Mediterranean theme.

Nutrition Facts

Serving size	(557.8g)

Amount per serving	% Daily Value*
Calories	659.4

Total Fat 27.2g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 100mg	0%
Sodium 633.6mg	0%
Total Carbohydrate 52.4g	0%
Dietary Fiber 10.0g	0%
Total Sugars 4.6g
Protein 52.0g	0%

Vitamin D 400IU	0%
Calcium 135.1mg	0%
Iron 5.5mg	0%
Potassium 1381.6mg	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: 37.0%

Protein: 31.4%

Carbs: 31.6%