Heart-Healthy Salmon Onigiri

Elevate your snack or lunch game with this nutritious and satisfying recipe for Heart-Healthy Salmon Onigiri! This Japanese-inspired delight combines the nutty goodness of fiber-rich brown rice with a flavorful salmon filling infused with low-sodium soy sauce, sesame seeds, and a hint of lemon for a zesty twist. Wrapped in crispy nori and shaped into charming triangles, these onigiri are not only visually appealing but also packed with omega-3 fatty acids and wholesome ingredients perfect for a heart-conscious diet. With simple steps like baking the salmon and hand-shaping the rice, this recipe is approachable for beginners while offering a fun and creative cooking experience. Whether enjoyed fresh or prepped ahead, these portable rice balls make a healthy, delicious meal or snack on the go!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 cups Brown rice
• 4 cups Water
• 1 pound Salmon filet
• 2 tablespoons Low-sodium soy sauce
• 2 tablespoons Rice vinegar
• 1 tablespoon Sesame seeds
• 2 tablespoons Chopped green onions
• 3 Nori sheets
• 0.5 teaspoon Salt
• 1 teaspoon Olive oil
• 1 teaspoon Lemon juice

Directions

Step 1

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

Step 2

Combine 2 cups of brown rice and 4 cups of water in a medium saucepan. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30 minutes or until the rice is tender and the water is absorbed.

Step 3

While the rice is cooking, preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.

Step 4

Place the salmon fillet on the prepared baking sheet. Drizzle with 1 teaspoon of olive oil, and 1 teaspoon of lemon juice, and sprinkle lightly with salt.

Step 5

Bake the salmon in the oven for 12-15 minutes, or until it easily flakes with a fork. Remove from the oven and let it cool slightly.

Step 6

In a small bowl, mix 2 tablespoons of low-sodium soy sauce and 2 tablespoons of rice vinegar. Flake the cooled salmon with a fork and mix it with the soy sauce mixture, 1 tablespoon of sesame seeds, and 2 tablespoons of chopped green onions.

Step 7

Once the rice is done, remove it from the heat and let it sit, covered, for about 10 minutes. Gently fluff with a fork.

Step 8

Prepare a small bowl of water with a little salt for wetting your hands. This will prevent the rice from sticking to your hands.

Step 9

Cut the nori sheets into strips to wrap around the onigiri.

Step 10

To shape the onigiri, wet your hands with the salted water, take about 1/3 cup of rice and flatten it slightly in your palm.

Step 11

Place about 1 tablespoon of the salmon filling in the center of the rice. Gently shape the rice around the filling, forming a triangle or ball shape that encases the filling completely.

Step 12

Wrap a strip of nori around each onigiri, using a little water to help seal the ends if needed.

Step 13

Repeat with the remaining rice and salmon filling until all the ingredients are used.

Step 14

Serve immediately or wrap individually in plastic wrap and store in the refrigerator for up to two days. Enjoy your heart-healthy salmon onigiri!

Nutrition Facts

Serving size	1914.6 grams (1914.6g)

Amount per serving	% Daily Value*
Calories	1483

Total Fat 59.30g	76%
Saturated Fat 9.90g	50%
Polyunsaturated Fat 3.40g
Cholesterol 321mg	107%
Sodium 2565mg	112%
Total Carbohydrate 98.60g	36%
Dietary Fiber 9.70g	35%
Total Sugars 1.80g
Protein 134.50g	269%

Vitamin D 1679IU	8395%
Calcium 179mg	14%
Iron 6mg	34%
Potassium 2485mg	53%

*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: 36.4%

Protein: 36.7%

Carbs: 26.9%