Heart-Healthy Tuna Onigiri

Delight in the wholesome goodness of Heart-Healthy Tuna Onigiri, a nutritious twist on a classic Japanese favorite! This recipe features nutty brown rice as a fiber-rich base, encasing a flavorful filling of low-sodium tuna blended with creamy non-fat Greek yogurt, zesty lemon juice, and a hint of reduced-sodium soy sauce for a guilt-free savory kick. Perfectly seasoned and wrapped in nutrient-packed nori, these portable rice balls are easy to make and ideal for meal prep, lunchboxes, or snacking on the go. Garnish with toasted sesame seeds for an extra layer of taste and texture, and revel in a snack that’s as heart-friendly as it is delicious!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 cups Brown rice
• 2.5 cups Water
• 1 can Canned tuna packed in water (low sodium)
• 2 tablespoons Non-fat plain Greek yogurt
• 1 teaspoon Reduced sodium soy sauce
• 1 teaspoon Lemon juice
• 1 tablespoon Chopped green onion
• 2 sheets Nori (seaweed sheets)
• 1 teaspoon Sesame seeds (optional, for garnish)

Directions

Step 1

1. Rinse the brown rice under cold water until the water runs clear. Place the rinsed rice in a medium saucepan with 2.5 cups of water.

Step 2

2. Bring the water to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 40 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it rest (covered) for 10 minutes.

Step 3

3. While the rice is cooking, prepare the tuna filling. Drain the canned tuna and place it in a mixing bowl. Add the non-fat plain Greek yogurt, reduced-sodium soy sauce, lemon juice, and chopped green onion. Mix until well combined.

Step 4

4. Cut the nori sheets into narrow strips (approximately 1 inch wide) to wrap around the onigiri later. Set aside.

Step 5

5. Once the rice has cooled enough to handle, wet your hands lightly with water to prevent sticking. Scoop about 1/4 cup of rice into your palm and flatten it slightly.

Step 6

6. Place a teaspoon of the tuna filling in the center of the rice. Add another small amount of rice on top, encasing the filling. Shape the rice into a triangle or ball, pressing gently but firmly to ensure it holds together.

Step 7

7. Wrap a strip of nori around the bottom or middle of each onigiri. If desired, sprinkle sesame seeds lightly over the top for added flavor and texture.

Step 8

8. Repeat with the remaining rice and tuna filling until all the ingredients are used. Serve immediately or store in an airtight container in the refrigerator for up to one day.

Nutrition Facts

Serving size	1145.1 grams (1145.1g)

Amount per serving	% Daily Value*
Calories	593

Total Fat 6.00g	8%
Saturated Fat 1.20g	6%
Polyunsaturated Fat 0.00g
Cholesterol 31mg	10%
Sodium 304mg	13%
Total Carbohydrate 96.60g	35%
Dietary Fiber 8.50g	30%
Total Sugars 3.10g
Protein 37.10g	74%

Vitamin D 68IU	340%
Calcium 171mg	13%
Iron 3mg	19%
Potassium 521mg	11%

*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: 9.2%

Protein: 25.2%

Carbs: 65.6%