Su­per sushi

Good Health Choices - - Spring Shape up -

I’ve called this su­per sushi be­cause it’s su­per-good for you with pro­tein- and fi­bre-rich quinoa, omega 3-packed salmon, loads of healthy fats from avo­cado and vi­ta­mins and min­er­als from crunchy cu­cum­ber.

SU­PER-GRAIN RICE

¾ cup short-grain sushi rice

¾ cup quinoa (I like to use a mix of red and black quinoa, but any quinoa is fine)

2¼ cups wa­ter

A good pinch of salt

1½ tbsp Ja­panese rice vine­gar

2 tsp mirin (or, if you don’t have mirin,

use 1 tsp sugar)

TO AS­SEM­BLE AND SERVE

500g fresh salmon fil­let, skin

re­moved, pin-boned

½ large tele­graph cu­cum­ber

Flesh of 1 large avo­cado (just ripe) 4 nori sea­weed sheets

Soy sauce, wasabi, pick­led gin­ger,

to serve

1. Com­bine rice, quinoa, wa­ter and salt in a pot, cover and bring to the boil. Re­duce to low­est heat; sim­mer, cov­ered, for 15 mins. Turn off heat and leave to steam, still cov­ered, for a fur­ther 8 mins. 2. Spread cooked rice out on a tray or in a large dish and sprin­kle with vine­gar and mirin. Leave to cool, then mix to dis­trib­ute through evenly. 3. Cut salmon into 1.5cm-wide strips.

Cut cu­cum­ber in half, then cut each half into quar­ters length­ways and cut out the seeds. Cut each piece into three strips. Slice the avo­cado.

4. To roll the sushi, place a sheet of nori on a clean, dry, flat sur­face, mak­ing sure the rough side of the nori is fac­ing up. Wet your hands (to avoid sticky fingers) and make a good hand­ful of rice into a ball. Place in the mid­dle and gen­tly spread it (don’t com­press it) equally over the nori, creat­ing a layer of rice that cov­ers al­most all the nori, ex­cept a 2cm mar­gin at the top.

5. Ar­range strips of cu­cum­ber, salmon and avo­cado along the length of the nori clos­est to you. Roll the nori and rice over the filling, en­clos­ing it firmly, then con­tinue rolling with gen­tle pres­sure so that the roll is nice and tight. When you get to the 2cm mar­gin at the top, dip your fin­ger in wa­ter and wet the strip of nori ever so slightly. Then con­tinue rolling to close the sushi – the damp nori will stick to the rest of the roll. Re­peat with re­main­ing nori, quinoa rice and fill­ings.

6. Use a sharp, clean knife to cut each roll into 6-8 pieces. Serve with soy sauce, wasabi and pick­led gin­ger.

MAKES 30 PIECES OF SUSHI, SERVES 4

Newspapers in English

Newspapers from New Zealand

© PressReader. All rights reserved.