Tuna Maki Rolls
Tuna Maki Rolls - Hearty, spicy sushi for noodle fans
Healthy, because
Even smarter
Nutritional values
With ittle fat and hardly any calories, these spicy rolls are an ideal snack. If you're on a diet, you can also eat them as a main meal, replenishing yourself with high-quality protein and omega-3 fatty acids.
Japanese noodles made from hearty buckwheat flour have a particularly intense taste and are gluten-free, making them particularly interesting for people with sprue or celiac disease.
(Percentage of daily recommendation)
| Calorie | 160 cal. | (8 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 1.5 μg | (3 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 388 mg | (10 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 14 mg |
Ingredients
- Ingredients
- 2 scallions
- 1 Cucumber (organic, about 9 ounces)
- 4 ozs fresh Tuna (sushi-grade)
- salt
- peppers
- ½ tsp vegetable oil
- 4 ozs Soba Noodles
- 1 Tbsp Pickled ginger
- 1 Tbsp soy sauce
- 2 tsps Rice vinegar
- 1 pinch Wasabi paste
- 6 sheets toasted Nori seaweed
Kitchen utensils
Preparation steps
Rinse scallions and cut into thin slices. Rinse cucumbers thoroughly, wipe dry and cut into thin strips.
Rinse tuna fillet briefly. Pat dry and cut into approximately 1/2-inch thick slices. Season with salt and pepper.
Coat a grill pan with oil. Sear tuna for just under 1 minute on each side. Use a large knife to cut tuna into thin strips.
Break soba noodles into pieces and cook according to package directions in boiling, salted water until al dente. Drain in a sieve, rinse under cold water and drain well.
Finely chop pickled ginger. In a bowl, mix ginger, soba noodles, scallions, soy sauce, vinegar and wasabi paste.
Place 1 sheet of nori shiny side down on a bamboo sushi mat. Place 1 serving of noodle mixture on the lower 1/3 of the sheet. Add cucumber and tuna strips.
Starting with the edge closest to the filling, roll the sushi using the bamboo mat, applying a little pressure while rolling.
Brush the upper edge of the nori sheet with a little water before rolling the edge to seal. Repeat with the remaining nori sheets and the remaining noodle mixture to make 5 more maki rolls. Dip a sharp knife in water before cutting each roll into 4 pieces. Serve.
