Quantcast

Brown Rice Salmon Maki

Looking for something a little different for dinner tonight? Try this “sushi” roll at home. The salmon is actually cooked, so there is no raw fish involved.

Prep Time: 25 minutes

Nutrition Facts

Serving Size: 1 roll, cut into 6 slices

  • Calories 270
  • Carbohydrate 27 g
  • Protein 15 g
  • Fat 12.0 g
  • Saturated Fat 1.9 g
  • Sugar 4 g
  • Dietary Fiber 4 g
  • Cholesterol 35 mg
  • Sodium 575 mg
  • Potassium 405 mg

This Recipe Serves 2

Ingredients

Cooking spray
½ cup instant brown rice
1 tablespoon seasoned rice wine vinegar (choose one with the lowest sodium)
1 small (3-ounce) salmon filet
1 tablespoon reduced sodium soy sauce
3 ounces pencil-thin asparagus, trimmed
½ red bell pepper, seeded and thinly sliced
¼ avocado, seeded and sliced into 4 thin slices
2 tablespoons light mayo
½ teaspoon sriracha
2 nori sheets

Instructions

  1. Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray and set aside.
  2. Cook the brown rice according to the package directions. When finished cooking, stir in the seasoned rice wine vinegar and cool completely.
  3. Place the salmon filet on the prepared baking sheet. Brush the fillet with the soy sauce. Place the asparagus on the same baking sheet next to the salmon. Spray the salmon and asparagus lightly with cooking spray and bake for 15 minutes. Remove from the oven and cool both the salmon and asparagus completely.
  4. Divide the salmon into two equal portions and flake the salmon. Divide the asparagus into two equal portions.
  5. Divide the red bell pepper into two equal portions.
  6. In a small bowl, whisk together the light mayo and sriracha.
  7. To prepare the maki rolls, place a sushi mat or plastic wrap on a cutting board. Place one nori sheet, shiny side down, on the mat, lining up a long edge of sheet with edge of mat nearest you. Dampen your fingers, and press ½ of prepared rice (about a heaping 1/3 cup) onto the nori in 1 layer, leaving a 2-inch border on side farthest from you.
  8. Arrange one portion of the asparagus in an even strip horizontally across rice, starting 1 inch from the side nearest you. (You may need to cut pieces to fit from side to side.) Arrange one portion of the salmon on top of the asparagus. Spoon 1 tablespoon of the mayo mixture evenly over the salmon then top with one portion of the bell pepper and 1 slice of avocado.
  9. Beginning with edge nearest you, lift the mat up with your thumbs, holding the filling in place with your fingers, and fold mat over the filling so that the upper and lower edges of rice meet, then squeeze gently but firmly along length of roll, tugging the edge of the mat farthest from you to tighten. Open the mat and roll the log forward to seal with the nori border.
  10. Transfer the roll, seam side down, to a cutting board. Repeat the process for the remaining roll. Slice each roll into 6 maki rolls.

Chef Tip: You can find Nori sheets in the Asian section of most markets or health food stores. 

Find More Recipes

Meals for Two

This meal plan incorporates several recipes that make just 2 servings for days when you aren’t cooking for a crowd.

See Meal Plan

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.