The do-at-home sushi trend taking the internet by storm is easy, but it’s full of empty calories and preservatives if you make it with the standard faux-crab meat, white rice and heaps of mayonnaise. We’ve come up with a healthier version by using wild salmon and shrimp, a judicious amount of avocado mayonnaise, whole-grain rice and keeping the portions reasonable. Serve with toasted nori snack sheets to make it taco-style.
Active time: 15 minutes Total time: 1 hour, 15 minutes
Baked Sushi Casserole
Ingredients
- 1 cup (200g) short-grain brown sushi rice
- 1/4 teaspoon salt
- 1 1/2 tablespoons seasoned rice vinegar
- 1/4 cup (38g) avocado oil mayonnaise
- 1 1/2 tablespoons low-sodium tamari
- 1 tablespoon lemon juice
- 2 teaspoons Sriracha
- 1 teaspoon toasted sesame oil
- 8 ounces (248g) wild salmon fillet, skin removed, cut into 1/2-inch (1.25-cm) cubes
- 8 ounces (248g) peeled and deveined wild shrimp, roughly chopped (1/4-inch/.63-cm bits)
- 2 green onions, thinly sliced
- 4 (5g) toasted nori snack sheets (such as Seasnax brand)
- 1 tablespoon furikake
Directions
Rinse the rice in a sieve with cool water and drain. Put the rice in a small saucepan, add 2 cups (473ml) of water and the salt. Bring to a boil over high heat. Reduce heat to low, cover, and cook until all the water is absorbed, 45 minutes.
Preheat the oven to 450°F (232°C). Pour the cooked rice into an 8-inch (20-cm) square baking dish, sprinkle with the vinegar and stir to combine. Spread the rice evenly in the pan and press down gently, so the rice is lightly compacted. Set aside.
In a large bowl, whisk together the mayonnaise, tamari, lemon juice, Sriracha and sesame oil. Add the salmon, shrimp and green onions and fold gently to combine. Spread over the rice in the baking pan.
Bake the casserole until the fish and shrimp are cooked through, about 15 minutes. Remove from the oven and sprinkle with the furikake. Cut into 16 equal portions. Serve with nori squares, letting everyone make their own taco-style bites.
Serves: 4 | Serving Size: 4 slices (3/4 cup/155g) fish/rice mixture + 4 nori pieces
Nutrition (per serving): Calories: 377; Total Fat: 15g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 108mg; Sodium: 1004mg; Carbohydrate: 39g; Dietary Fiber: 1g; Sugar: 2g; Protein: 23g
Discover hundreds of healthy recipes — from high protein to low carb — via“Recipe Discovery” in the MyFitnessPal app.
