recipes

Starters

Tuna, avocado and kiwifruit sushi

Once you’ve got the hang of making sushi with a bamboo rolling mat, you can vary the fillings to your heart’s content. Add strips of fruit and vegetables such as cucumber, carrots or mangoes or choose fish or seafood such as smoked salmon, crabsticks or king prawns. Batch cooking the sushi, means you can also make a healthy lunch for the next day.

 

Recipe rich in fibre with high vitamin C content. Good source of potassium and natural source of folate.

Serves 4
Cooks in 35 min.
Difficulty
Recipe appropriate for
Lactose intolerant
Nutrition per serving
Calories321.8416%
Fat13.69g20%
Saturates2.07g10%
Protein13.58g27%
Carbs37.13g12%
Sugar2.16g2%
Fibre2.39g8%
Folate36.5μg9%
Potassium412.29mg15%
Vitamin C35.7mg48%
Of an adult’s reference intake
Ingredients Method

Ingredients

  • 150 g sushi rice
  • 40 ml sushi vinegar (available at Asian food stores) warmed with a pinch of salt and sugar added
  • 120 g very clean fresh tuna (or smoked salmon)
  • 1 Zespri SunGold kiwifruit
  • 1 avocado
  • 1/2 lemon
  • 2 tablespoons toasted sesame
  • 4 sheets nori seaweed
  • 1/2 teaspoon wasabi (optional)
  • soy sauce as a condiment

Method

  1. Place the rice in a saucepan with 300 ml of boiling water. Bring to the boil, cover and cook on a low heat for 15 minutes.  Then allow to stand for 10 minutes.  All the water should have evaporated. Add the warmed sushi vinegar and leave to cool down, stirring frequently.
  2. Peel the Zespri kiwifruit and avocado, slicing into 1 cm-thick strips. Brush the avocado with lemon juice. Cut the tuna into 1 cm-thick strips.
  3. Wrap a bamboo mat (specifically for making sushi) with cling film and then put a sheet of nori (seaweed) on top.
  4. Wetting your fingers, spread a layer of rice a little less than 1 cm thick over the seaweed sheet. Leave a narrow strip at the top edge free of rice.   
  5. Horizontally, across the middle, place overlapping strips of avocado, kiwifruit and tuna in a narrow line. Brush the top edge of the nori with a little water.
  6. Grab the edge of the mat closest to you, keeping the fillings in place with your fingers, and roll it into a tight cylinder, using the mat to shape the cylinder and sticking down the top edge. Pull away the mat and set aside. Cover with a damp cloth. Repeat until all of the rice has been used.
  7. Cut the sushi on a wooden chopping board with a long sharp knife that has been dipped in water.
  8. Serve with a helping of soy sauce and wasabi on the side.

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