Traditional Japanes Sushi Recipe

The main ingredients of traditional Japanese sushi, raw fish and rice, are naturally low in fat, high in protein, carbohydrates, vitamins, and minerals. The same may not be said categorically of Western-style sushi, which increasingly features non-traditional ingredients such as mayonnaise, avocado, and cream cheese.

Most seafood is naturally low in fat, with fats found in seafood predominately being unsaturated and thus containing relatively high levels of Omega-3. Since sushi is often served raw, no cooking fat is introduced during its preparation. Some non-traditional ingredients such as cream cheese and mayonnaise that are sometimes found in Western-style sushi dishes can add significant amounts of fat to a traditionally lean dish.

Fish, tofu, seafood, egg, and many other sushi fillings, contain high levels of protein. Imitation meat such as krab stick may be lower in protein and other nutrition than their natural, unprocessed counterparts.

Vitamins and minerals are found in much of the seafood and vegetables used for sushi. The nutritional content is dependent on the ingredients used. For example, shrimp is high in calcium and iodine, whereas salmon is rich in Vitamin D. The gari and nori used to make sushi are rich in both nutrients. Other vegetables wrapped within the sushi also offer various vitamins and minerals.

Carbohydrates are found in the rice and the vegetables. Certain non-traditional ingredients can raise the carbohydrate level quite high, as with the fat level.

Ingredients:

4 nori seaweed sheets

2 cups cooked sushi rice

1 to 2 tablespoons wasabi paste, to taste

4 ounces cooked octopus

4 ounces cooked prawns

4 ounces raw fresh tuna, thinly sliced

4 ounces raw fresh salmon, thinly sliced

1 tablespoon salmon caviar

4 asparagus spears, blanched and sliced

Shiitake mushrooms, blanched and sliced

Directions:

1.

Place each nori sheet on a serving plate. Spread ½ cup of the rice onto each nori sheet and distribute evenly over the surface, pressing with fingers to adhere.

2.

Spread 1 to 2 teaspoons wasabi paste along the middle of each nori roll, to taste. Arrange the octopus, prawns, tuna, salmon evenly over the rice among each nori sheet. Top with asparagus spears and mushrooms.

3.

Roll the sushi into a log jelly-roll style. Slice into ¾-inch pieces and serve immediately.