Sushi salad with seared tuna, avocado & rice wine dressing
Deconstruct sushi to make a big plateful for a healthy midweek supper for less than 500 calories
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 20 mins
- Put the rice in a large bowl of cold water. Stir well, then drain and repeat until the water is clear, about 3 times.
- Put 110ml of water and the drained rice in a pan and cover with a lid. Bring to the boil, reduce the heat and simmer for 12 minutes until the water is absorbed. Remove from heat and leave covered for 10 more minutes.
- Heat the vinegar, sugar and a pinch of salt in a pan, then simmer for 5 minutes. Coat the tuna steak in the black pepper and sear in a non-stick pan for 30 seconds per side. Cool.
- Spread the rice on a large plate or plastic tray. Drizzle the vinegar mixture over and gently mix using a spatula. Add the shredded nori (if using) and mix again. Spoon the rice onto 2 plates.
- Slice the tuna and add to each serving. Add the avocado and onion and sprinkle with sesame seeds. Serve with little bowls of soy sauce on the side.
PER SERVING
462 kcalories, protein 30.3g, carbohydrate 47.2g, fat 18.2 g, saturated fat 2.7g, fibre 3.6g, salt 0.16 g
Recipe from olive magazine, February 2010.
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Ingredients
- 100g sushi rice
- 2 tbsp rice vinegar
- 2 tbsp sugar
- 1 tuna steak
- coarsely ground black pepper (enough to coat the tuna)
- 1 sheet of nori seaweed sushi paper, cut into shreds (optional)
- 1 small avocado , sliced
- ½ small red onion , thinly sliced
- 1 tbsp toasted black or white sesame seeds
- soy sauce , to serve
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Japanese salmon & avocado rice
This dish contains the goodness of sushi but saves you the painstaking rolling and shaping
13
ratings
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Ingredients
- 100g sushi rice
- 2 tbsp rice vinegar
- 2 tbsp sugar
- 1 tuna steak
- coarsely ground black pepper (enough to coat the tuna)
- 1 sheet of nori seaweed sushi paper, cut into shreds (optional)
- 1 small avocado , sliced
- ½ small red onion , thinly sliced
- 1 tbsp toasted black or white sesame seeds
- soy sauce , to serve
PER SERVING
462 kcalories, protein 30.3g, carbohydrate 47.2g, fat 18.2 g, saturated fat 2.7g, fibre 3.6g, salt 0.16 g
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10 May 2010
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27 February 2011
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11 October 2012
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