Heart-Healthy Mackerel Nigiri

Elevate your sushi night with this Heart-Healthy Mackerel Nigiri, a nutritious twist on the classic Japanese delicacy. Featuring tender, omega-3-packed mackerel fillets marinated in fresh lemon juice, and paired with nutty brown sushi rice lightly seasoned with rice vinegar and honey, this dish strikes the perfect balance of flavor and wellness. Topped with a touch of wasabi for heat, a sprinkle of toasted sesame seeds, and vibrant scallions, each bite is a harmonious blend of textures and tastes. Wrapped with optional nori strips for a traditional touch, this recipe is low in sodium and bursting with wholesome ingredients, making it ideal for health-conscious food lovers. Serve with pickled ginger and a side of low-sodium soy sauce for an authentic yet heart-smart dining experience. Ready in under an hour, this irresistible mackerel nigiri is sushi reimagined for a healthier lifestyle.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown sushi rice
• 1.5 cups Water
• 2 tablespoons Rice vinegar
• 1 teaspoon Honey
• 0.5 teaspoon Salt
• 8 pieces Fresh mackerel fillets
• 2 tablespoons Low-sodium soy sauce
• 1 teaspoon Wasabi paste
• 1 tablespoon Pickled ginger
• 0.5 sheet Nori sheets
• 1 tablespoon Fresh lemon juice
• 1 tablespoon Sesame seeds
• 2 tablespoons Scallions, thinly sliced

Directions

Step 1

Rinse the brown sushi rice under cold water until the water runs clear. Drain well.

Step 2

In a medium saucepan, combine the rice and water. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let simmer for 25 minutes until the rice is tender and water is absorbed.

Step 3

Transfer the cooked rice to a large bowl and let it cool slightly. Stir in the rice vinegar, honey, and salt. Mix gently with a wooden spoon to coat the rice evenly. Allow it to cool to room temperature.

Step 4

While the rice is cooling, prepare the mackerel by slicing each fillet into small, bite-sized pieces. Place the mackerel pieces in a bowl, add lemon juice, and refrigerate for 10 minutes.

Step 5

After marinating, remove the mackerel from the lemon juice and pat dry with a paper towel. Lightly brush each piece with low-sodium soy sauce.

Step 6

Prepare your workstation by laying out your ingredients: cooled sushi rice, mackerel slices, nori sheets (cut into thin strips), wasabi paste, pickled ginger, sesame seeds, and scallions.

Step 7

Wet your hands with a little water to prevent sticking. Take approximately 2 tablespoons of rice and shape it into an oval ball by gently pressing it with your palms.

Step 8

Place a small dab of wasabi paste on top of the rice. Then, lay one piece of mackerel on top and gently press it to adhere.

Step 9

Wrap a thin strip of nori around the middle of the nigiri to secure it, if desired.

Step 10

Repeat the process with the remaining rice and mackerel pieces.

Step 11

Optionally, sprinkle sesame seeds and scallions on top of the nigiri before serving.

Step 12

Serve the heart-healthy mackerel nigiri with pickled ginger on the side and enjoy with additional low-sodium soy sauce for dipping.

Nutrition Facts

Serving size	1488.1 grams (1488.1g)

Amount per serving	% Daily Value*
Calories	1983

Total Fat 118.70g	152%
Saturated Fat 27.70g	139%
Polyunsaturated Fat 2.30g
Cholesterol 560mg	187%
Sodium 3256mg	142%
Total Carbohydrate 61.40g	22%
Dietary Fiber 6.00g	21%
Total Sugars 7.60g
Protein 159.80g	320%

Vitamin D 5144IU	25720%
Calcium 169mg	13%
Iron 16mg	86%
Potassium 2805mg	60%

*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: 54.7%

Protein: 32.7%

Carbs: 12.6%