Thursday, August 23, 2012

Bento Safe Sushi

Salmon Sushi Rolls and Kipper Nigiri

I have to start keeping track of updating this thing. Without a lot of readers, there's no incentive. :/ Still, it's a good exercise for writing and nutrition.

Sushi rolls are a guilty pleasure of mine. Even if I could never have a bite of anything else, I would still love these things. It's just tough to find sushi grade fish out here in the desert. Go figure. Worse, I couldn't pack fresh Nigiri for fear the fish would spoil. I found a great alternative in canned fish.

Although high in sodium, canned fishes like salmon and herring have loads of Omega-3 fatty acids. If you haven't heard of this miracle oil, start reading up. The fat helps cardiovascular health, inflammation, and many suspect developmental disorders and cognitive strengthening properties. (You can overdo it, though, so limit yourself to way less than 3 grams.)

Try this recipe for some at home or on the go fishy pleasure. Overall, this was a 400 calorie little box including the rest of the tin of kippers. (I like kippers, but they are VERY fishy. Be sure to pack your box with a dryer sheet in the bag so the smell doesn't bug others.)

Salmon Sushi Rolls:
-1 4-6oz canned salmon without bones or skin, drained
-2 tbs mayonnaise (with preservatives)
-1 cup sushi rice
-2 pieces nori sheets
*Optional: Cucumber strips, avocado, carrot strips, cream cheese, sesame seeds

1. Drain the salmon (or tuna) and mix in a bowl with the mayo.
2. Prepare the sushi rice. (1 cup glutinous white rice such as Calrose, 2 tbs rice vinegar, 1 tsp sugar, and 1 tsp salt. For lower cal and sodium, don't use the sugar and salt.)
3. On a sushi mat or gallon-sized plastic storage bag, lay out the nori and press half the sushi rice in a neat square over the seaweed in an even layer.
4. Line half the filling evenly about half an inch from the border of rice. (Line other fillings, too.)
5. Roll and press the rice together as you turn the mat. This will get easier with practice; just be sure you're pressing enough to push air pockets out.
6. When the roll is tightly packed, take a very sharp kitchen knife such as a butcher or Santoku and slice the roll in half with one gentle stroke. Line the two pieces up and continue to slice in half until you have eight pieces.
7. Sprinkle the roll with sesame seeds and repeat with the next roll. Be sure to clean the knife thoroughly to avoid sticking and tearing.

A lot of sushi preparation is just practice. You will get lots of ugly rolls, and the filling may slide around or leak out. Don't worry, you'll get it in time. Even a completely torn and collapsed roll can be pressed back into shape. Just be sure you get all the water out of the can or the oil will deteriorate the rice's stickiness. For Nigiri, take two tablespoons of sushi rice and pack it into the hollow of your palm until you get a neat egg-shape. I used canned kippers and gently slid out a fillet for the tops. You can use any sort of canned fish or shell fish. I was just trying this recipe out, so no garnishes, but you could pack the rest of the box in broccoli, pickled ginger (a classic sushi side!), or any combination of low-sodium veggies. I might do a real sushi recipe at some point, so stay tuned.

No comments:

Post a Comment