Heart-Healthy Tuna Nigiri

Elevate your sushi night with this Heart-Healthy Tuna Nigiri recipe, a wholesome twist on a Japanese classic. Featuring tender slices of sushi-grade ahi tuna served over chewy, nutty brown sushi rice, this dish is packed with heart-smart ingredients and flavor. The rice is lightly seasoned with a blend of rice vinegar, honey, and low-sodium soy sauce, offering a subtly sweet and tangy base. With options to top your nigiri with creamy avocado or crisp cucumber, it’s a perfect balance of textures and nutrients. Finished with a dab of wasabi and optional sesame seed or nori garnishes, this elegant recipe is as satisfying as it is nutritious. Ready in under an hour, this sushi favorite is ideal for mindful eaters looking to enjoy gourmet flavors at home.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Brown sushi rice
• 1.5 cups Water
• 2 tablespoons Rice vinegar
• 1 teaspoon Honey
• 1 teaspoon Low-sodium soy sauce
• 8 pieces Ahi tuna (sushi-grade), thinly sliced
• 4 slices Avocado, thinly sliced
• 4 slices Cucumber, thinly sliced
• 1 teaspoon Wasabi paste
• 2 tablespoons Pickled ginger (optional, for garnish)
• 1 teaspoon Sesame seeds (optional, for garnish)
• 1 sheet Nori sheets, cut into thin strips (optional)

Directions

Step 1

Rinse the brown sushi rice under cold water until the water runs clear. This removes excess starch and ensures fluffy rice.

Step 2

In a medium saucepan, combine the rinsed rice and 1.5 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes or until all the water is absorbed and the rice is tender.

Step 3

While the rice cooks, prepare the sushi vinegar mixture by combining rice vinegar, honey, and low-sodium soy sauce in a small bowl. Stir until the honey dissolves.

Step 4

When the rice is cooked, transfer it to a large bowl and let it cool briefly. Gently fold the vinegar mixture into the rice using a wooden spatula, being careful not to smash the grains. Allow the rice to cool to room temperature.

Step 5

With slightly damp hands, take a small amount of sushi rice (about 2 tablespoons) and form it into an oval shape approximately 2 inches long. Repeat to create 8 rice bases.

Step 6

Place a small dab of wasabi paste on the top of each rice oval.

Step 7

Top each rice oval with a piece of tuna. For variety and added heart-healthy fats, alternate some nigiri with avocado or cucumber slices.

Step 8

Optional: If desired, garnish the nigiri with a pinch of sesame seeds, pickled ginger on the side, or secure the tuna to the rice with a thin strip of nori.

Step 9

Serve the tuna nigiri immediately with more low-sodium soy sauce for dipping, if desired. Pair with a side of pickled ginger to cleanse the palate.

Nutrition Facts

Serving size	793.9 grams (793.9g)

Amount per serving	% Daily Value*
Calories	517

Total Fat 13.00g	17%
Saturated Fat 2.20g	11%
Polyunsaturated Fat 0.20g
Cholesterol 50mg	17%
Sodium 682mg	30%
Total Carbohydrate 65.00g	24%
Dietary Fiber 8.30g	30%
Total Sugars 8.40g
Protein 34.20g	68%

Vitamin D 0IU	0%
Calcium 114mg	9%
Iron 3mg	18%
Potassium 913mg	19%

*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: 22.8%

Protein: 26.6%

Carbs: 50.6%