September 25, 2025
Tuna Sushi Bowl
Tuna Sushi Bowl
Ingredients
- 150 g (1 cups) Cooked sushi rice
- 220 g (7.75 oz) Tuna - canned; drained weight
- 160 g (1 cups) Edamame
- 0.5 Cucumber - sliced
- 1 Avocado - diced
- 1 tablespoon Furikake seasoning
Instructions
For the rice:
- Put the rice into a fine sieve and rinse under cold water for 4 minutes. Use your hand to gently turn the rice round until the water runs clear.
- Put the rinsed rice and the water into a large pan with a tight fitting lid. Put on a medium heat until the water begins to simmer - about 6 minutes.
Reduce the heat to low and cook until all the water has absorbed. This will take around 15 minutes.
Remove from the heat but keep covered. Let the rice steam in the pan for 10 minutes. - Meanwhile, in a small saucepan, add the vinegar, sugar and salt. Heat over a medium heat until just simmering. Remove from the heat and stir until all the sugar has dissolved.
- Transfer the cooked rice to a large bowl. Pour over the vinegar mixture. Use a wooden spatula to chop the seasoning into the rice. Then carefully fold it into the cooked rice.
- Cover the rice with a damp towel and leave to cool before using it to make sushi. Make sure the towel is in contact with the rice.
The Bowl:
- Build your bowl with the rice, tuna, edamame, carrot, cucumber and avocado.
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Ingredients 500g barramundi fillets 2 tbsp olive oil Salt and black pepper, to taste 1 cup cherry tomatoes, halved ½ cup mixed olives, sliced 1 clove garlic, minced 1 tbsp capers, drained Zest of 1 lemon ¼ cup fresh parsley, chopped Lemon wedges, to serve Instructions Prepare the Barramundi Preheat the oven to 200°C (390°F). Pat the barramundi fillets dry and season with salt, pepper, and a drizzle of olive oil. Place them on a lined baking tray. 2. Make the Tomato & Olive Medley In a bowl, mix cherry tomatoes, olives, garlic, capers, lemon zest, and half the parsley. Toss with olive oil and season with salt and pepper. 3. Roast and Serve Spoon the tomato and olive mixture over the fish. Roast in the oven for 12–15 minutes until the barramundi is opaque and flakes easily. Remove from the oven, garnish with the remaining parsley and a squeeze of lemon juice, and serve warm. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 15 minutes Nutrient Value per serve: Calories: 350kcal | Protein: 35g | Fat: 4g | Carbohydrates: 10g
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