Sushi may not only be a great idea to vary your diet, as it is healthy, but it is also very interesting fun, especially for couples. Check out how to prepare it!
One of the common ingredients of all kinds of sushi – except for sashimi, which consists of a separate piece of thinly cut raw fish or meat – is rice. It is prepared with vinegar and other seasonings to maintain its shape. Sushi comes in various forms, including maki, rolls with rice, seaweed and various fillings; nigri, rice sprinkled with raw fish; and temaki, a hand roll in which nori is used as a wrap and filled with rice and fish and/or vegetables.
If you haven’t eaten sushi, you’re missing out on not only delicious food, but also its nutritional value. And if you’re already a sushi lover, you’re probably eager to learn why it’s good for you.
For fish fans, sushi is a great way to provide lean portions of protein. If you’re a vegetarian or vegan, you can enjoy sushi made with plant-based proteins like tofu to meet your recommended daily intake of protein foods.
Oily fish such as salmon and mackerel, which are common ingredients in sushi, contain EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and omega-3 fatty acids, which are essential for heart health. The American Heart Association recommends eating at least two 3.5-ounce servings of cooked fish each week, especially oily fish such as salmon.
Fish also contains more vitamin D and vitamin B12 than other foods and is a source of essential minerals, including selenium, zinc and iodine.
In general, one piece of maki roll provides between 20 cal and 28 cal, depending on the filling. For example, a piece of vegetable maki (20 g) has 20 cal, and a piece of tuna (30 g) has 29 cal. A piece of salmon nigiri (35 g) provides 37 cal, and a piece of salmon sashimi (1 oz) provides 36 cal.
Homemade or specialty rolls consist of more ingredients and sauces. They will inevitably have more calories, sodium and fat than a traditional sushi roll.
To start, we will need thick seaweed leaves. Spread the seaweed with a layer of pre-made sushi rice and gently flatten with a rice spatula. Now you can add a piece of salmon (we recommend ½ pound). An additional question is: how to cut the fish properly? First cut the filet lengthwise, then cut that piece in half through the middle to make a small strip. Place your chosen ingredients on the rice, for example: salmon, avocado and cheese. Roll it tightly with a bamboo mat (it’s worth getting one, and the cost is not very expensive – from 5 PLN to 10 PLN).
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