Mediterranean Diet Tamago Nigiri

Discover a delightful fusion of flavors with this Mediterranean Diet Tamago Nigiri, a refreshing twist on the Japanese classic. This recipe swaps traditional sushi rice for nutrient-rich quinoa, seasoned with olive oil, lemon juice, parsley, and cherry tomatoes to deliver a bright, herbaceous base. Topped with tender, honey-kissed egg omelet slices and secured with nori strips, each bite offers a perfect balance of savory and subtly sweet notes. Garnished with optional sesame seeds, this dish is packed with protein, Mediterranean ingredients, and wholesome goodness. Ready in just 40 minutes, it’s a perfect light meal or appetizer for sushi lovers looking for a healthy, diet-friendly upgrade.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 2 tablespoons Olive oil
• 1 tablespoon Lemon juice
• 2 tablespoons Chopped parsley
• 0.5 cup Chopped cherry tomatoes
• 4 large Eggs
• 1 teaspoon Honey
• 0.5 teaspoon Sea salt
• 0.25 teaspoon Black pepper
• 1 sheet Nori sheets
• 1 teaspoon Optional sesame seeds (for garnish)

Directions

Step 1

Rinse the quinoa under cold water and combine it with 2 cups of water in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is cooked and the water is absorbed.

Step 2

Fluff the cooked quinoa with a fork and transfer it to a bowl. Stir in 1 tablespoon of olive oil, lemon juice, chopped parsley, chopped cherry tomatoes, and a pinch of sea salt. Set aside to cool slightly.

Step 3

In a medium bowl, whisk the eggs with honey, sea salt, and black pepper until well combined.

Step 4

Heat 1 tablespoon of olive oil in a non-stick skillet over medium-low heat. Pour in the egg mixture and cook slowly, tilting the pan to spread the eggs evenly. Cook until the eggs are just set, but avoid browning. Remove from the heat and let cool briefly.

Step 5

Once cool, cut the omelet into rectangular strips approximately 2 inches wide and 1 inch tall to resemble the tamago nigiri topping.

Step 6

Using wet hands, shape the cooled quinoa mixture into small oval mounds to form the base of the nigiri.

Step 7

Place a strip of tamago on top of each quinoa mound.

Step 8

Cut thin strips of nori sheet and wrap one strip around the middle of each nigiri to secure the tamago in place.

Step 9

Optional: Garnish each piece with a sprinkle of sesame seeds for added texture and flavor.

Step 10

Serve immediately or store in an airtight container in the refrigerator for up to 1 day. Enjoy this Mediterranean twist on a Japanese classic!

Nutrition Facts

Serving size	1030.3 grams (1030.3g)

Amount per serving	% Daily Value*
Calories	1173

Total Fat 60.30g	77%
Saturated Fat 10.70g	53%
Polyunsaturated Fat 2.70g
Cholesterol 744mg	248%
Sodium 2683mg	117%
Total Carbohydrate 104.60g	38%
Dietary Fiber 2.40g	9%
Total Sugars 9.50g
Protein 50.90g	102%

Vitamin D 164IU	820%
Calcium 209mg	16%
Iron 10mg	55%
Potassium 769mg	16%

*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: 46.6%

Protein: 17.5%

Carbs: 35.9%