High Protein Scallop Nigiri

Elevate your sushi game with this High Protein Scallop Nigiri recipe—a delicious twist on a Japanese classic that’s as nutritious as it is flavorful. Featuring tender, seared sea scallops atop perfectly seasoned sushi rice, this dish is packed with protein and umami in every bite. The sushi rice is carefully prepared with a tangy rice vinegar blend, while a hint of wasabi adds just the right amount of heat. Wrapped in thin strips of nori for authenticity and sprinkled with fresh parsley for a burst of color, this recipe is both visually stunning and easy to make. With minimal prep time and simple ingredients like soy sauce and pickled ginger for serving, this gluten-free delicacy is perfect for impressing guests or enjoying as a light, healthy meal.

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup sushi rice
• 1.25 cups water
• 2 tablespoons rice vinegar
• 1 tablespoon sugar
• 0.5 teaspoon salt
• 8 large fresh sea scallops
• 2 tablespoons soy sauce
• 0.5 teaspoon wasabi paste
• 1 sheet nori sheets
• 1 tablespoon parsley
• 1 tablespoon ginger
• 2 tablespoons neutral oil

Directions

Step 1

Rinse the sushi rice under cold water until the water runs clear to remove excess starch.

Step 2

Combine the rinsed sushi rice and water in a rice cooker. Cook according to the rice cooker instructions. Alternatively, bring water and rice to a boil in a saucepan, reduce heat to low, cover, and simmer for about 15 minutes until cooked.

Step 3

While the rice is cooking, mix the rice vinegar, sugar, and salt in a small bowl until dissolved.

Step 4

Once the rice is cooked, transfer it to a large bowl, cutting and folding it gently to incorporate the vinegar mixture. Let it cool to room temperature.

Step 5

Pat the sea scallops dry with paper towels to remove excess moisture.

Step 6

Heat the neutral oil in a non-stick pan over medium-high heat. Sear the scallops for about 1-2 minutes per side until golden brown but not overcooked. Remove and let cool slightly.

Step 7

Cut the nori sheet into narrow strips approximately 1/4 inch wide and 3 inches long. These will secure the scallops to the rice.

Step 8

With wet hands, shape the seasoned rice into small, oval mounds (about 2 tablespoons each). You should have about 8 rice mounds.

Step 9

Spread a tiny dab of wasabi paste on top of each mound.

Step 10

Place a seared scallop on each mound, pressing gently but firmly to adhere.

Step 11

Wrap a strip of nori around each piece, securing the scallop to the rice.

Step 12

Sprinkle chopped parsley over the top for a touch of freshness.

Step 13

Serve the nigiri with soy sauce, additional wasabi, and pickled ginger on the side.

Nutrition Facts

Serving size	849.5 grams (849.5g)

Amount per serving	% Daily Value*
Calories	880

Total Fat 30.40g	39%
Saturated Fat 4.30g	22%
Polyunsaturated Fat 0.10g
Cholesterol 98mg	33%
Sodium 4067mg	177%
Total Carbohydrate 91.90g	33%
Dietary Fiber 1.90g	7%
Total Sugars 13.20g
Protein 58.40g	117%

Vitamin D 0IU	0%
Calcium 61mg	5%
Iron 3mg	16%
Potassium 1061mg	23%

*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: 31.3%

Protein: 26.7%

Carbs: 42.0%