High Protein Tuna Nigiri

Elevate your sushi game with this High Protein Tuna Nigiri recipe, a nutritious twist on the classic Japanese delicacy. Featuring tender slices of sushi-grade tuna atop protein-enriched sushi rice, this dish is a perfect blend of culinary artistry and muscle-building goodness. The subtly tangy rice, infused with rice vinegar, sugar, and salt, complements the melt-in-your-mouth tuna for a harmonious bite. Enhanced with a touch of wasabi and optional shredded nori garnish, this recipe delivers bold flavors and high protein content, making it an ideal choice for fitness enthusiasts and sushi lovers alike. Ready in just 40 minutes, this elegant dish pairs beautifully with soy sauce for dipping and is perfect for a light yet satisfying meal.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 2

Ingredients

• 200 g Sushi-grade tuna
• 200 g Protein-enriched sushi rice (or short-grain rice combined with a protein powder suitable for cooking)
• 250 ml Water
• 30 ml Rice vinegar
• 10 g Granulated sugar
• 5 g Salt
• 5 g Nori (seaweed), finely shredded (optional garnish)
• 10 g Wasabi paste
• 30 ml Soy sauce (for serving)

Directions

Step 1

Rinse the protein-enriched sushi rice under cold running water until the water runs clear. This removes excess starch and ensures the rice is fluffy.

Step 2

Combine the rinsed rice and water in a rice cooker or a medium saucepan. Cook according to the rice cooker’s instructions or bring the water to a boil, reduce to a simmer, cover, and cook for 15-20 minutes until the rice is tender and water is absorbed.

Step 3

While the rice is cooking, prepare the sushi vinegar by mixing the rice vinegar, granulated sugar, and salt in a small saucepan over low heat. Stir until the sugar and salt dissolve. Remove from heat and let it cool.

Step 4

Once the rice is cooked, transfer it to a large, shallow bowl. Gently fold in the sushi vinegar while fanning the rice to cool it to room temperature. Ensure the mixture is well incorporated without smashing the grains.

Step 5

Slice the sushi-grade tuna into thin, even slices about 5 cm long and 2-3 cm wide. Aim for about 6-8 slices per serving.

Step 6

Using wet hands, take a small handful (about 20g) of the sushi rice and shape it into an oblong mound, approximately 5 cm long. Press gently but firmly to compact the rice without crushing it.

Step 7

Spread a small dab of wasabi paste on the underside of each tuna slice. Place the tuna slice over the rice mound, with the wasabi side facing the rice. Press gently to secure the fish to the rice.

Step 8

If desired, garnish with shredded nori for a touch of color and flavor.

Step 9

Repeat until all the rice and tuna are used up. Serve the high-protein tuna nigiri with soy sauce and additional wasabi on the side.

Nutrition Facts

Serving size	743.8 grams (743.8g)

Amount per serving	% Daily Value*
Calories	650

Total Fat 5.00g	6%
Saturated Fat 1.20g	6%
Polyunsaturated Fat 0.70g
Cholesterol 78mg	26%
Sodium 4347mg	189%
Total Carbohydrate 79.00g	29%
Dietary Fiber 2.70g	10%
Total Sugars 12.70g
Protein 74.00g	148%

Vitamin D 136IU	680%
Calcium 59mg	5%
Iron 5mg	25%
Potassium 1179mg	25%

*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: 6.8%

Protein: 45.1%

Carbs: 48.1%