Sushi with Mackerel

Sushi with Mackerel is a delightful and healthy Japanese dish that combines the rich flavor of mackerel with the freshness of sushi rice and vegetables. This dish is not only satisfying but also packed with nutrients, making it a perfect choice for a light meal.

Ingredients

• Sushi rice - 150 grams
• Water - 200 ml
• Rice vinegar - 30 ml
• Sugar - 10 grams
• Salt - 5 grams
• Fresh mackerel fillets - 200 grams
• Nori sheets - 2 sheets
• Cucumber - 1 small, julienned
• Avocado - 1 small, sliced
• Soy sauce - for serving
• Wasabi - for serving

Steps

1. Rinse the sushi rice under cold water until the water runs clear, then soak it in water for 30 minutes.
2. Drain the rice and cook it in 200 ml of water in a rice cooker or pot for about 20 minutes, or until tender.
3. While the rice is cooking, mix rice vinegar, sugar, and salt in a small saucepan over low heat until dissolved, then let it cool.
4. Once the rice is cooked, transfer it to a bowl and gently fold in the vinegar mixture. Allow it to cool to room temperature.
5. While the rice is cooling, prepare the mackerel. If desired, you can marinate the fillets in a mix of soy sauce and mirin for 10 minutes.
6. Heat a skillet over medium heat and cook the mackerel fillets for about 3-4 minutes on each side, or until cooked through. Remove and let cool slightly.
7. To assemble the sushi, place a sheet of nori on a bamboo mat or a clean surface, with the shiny side down.
8. Wet your hands with water to prevent sticking, then take a handful of sushi rice and spread it evenly over the nori, leaving a 2 cm border at the top.
9. Place slices of cooked mackerel, cucumber, and avocado in a line across the center of the rice.
10. Using the bamboo mat, carefully roll the sushi away from you, pressing gently to create a tight roll. Seal the edge with a little water.
11. Repeat the process with the second sheet of nori. Once rolled, slice the sushi into bite-sized pieces.
12. Serve the sushi with soy sauce and wasabi on the side.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 60 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 700 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• High in protein and low in calories, making it a great option for weight management.

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