Spicy Tuna Sushi Sandwiches (Onigirazu)
Spicy Tuna Sushi Sandwiches (Onigirazu)
Sushi lovers, this recipe is for you! These low FODMAP spicy tuna sushi sandwiches, aka onigirazu, are super fun to make.
They have layers of homemade spicy tuna (you can make this as mild or spicy as you like), sticky sushi rice and crunchy fresh vegetables.
Like any sushi recipe, the more you practice making it, the faster you get. After making a couple of onigirazu, you will become an expert at wrapping them.
This recipe requires about 30 minutes of hands time. You also need to add some time to let the sushi rice cool before using it (about 20 minutes). Therefore, we suggest giving yourself at least an hour to make this recipe.
Note on sriracha: 1 teaspoon of sriracha is a low FODMAP serving. You can add an extra splash to the recipe if you prefer the tuna to be spicier.
Egg free option: Use egg free mayonnaise in the recipe.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
Ingredients
Make gluten free(sushi sandwiches)
SUSHI RICE
rice wine vinegar
Gluten Free
SPICY TUNA
canned tuna in spring water
FODMAP
green onions/scallions (green leaves only, finely sliced)
FODMAP
mayonnaise
FODMAP
Gluten Free
fresh lemon juice
FODMAP
dried chilli flakes
FODMAP
OTHER INGREDIENTS
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Learn moreMethod
- Prepare the sushi rice.
- Place the sushi rice in a saucepan, add the water, and then place over medium heat. Allow the rice to simmer for 2 minutes, then turn down the heat to low. Cover the saucepan with a lid, allowing the rice to gently simmer until the water has evaporated.
- Remove the rice from the stove and place to one side. Cover with a tea towel and allow to rest for 10 minutes. Then mix the rice wine vinegar, sugar and salt through the sushi rice with a fork.
- Make the spicy tuna. Drain the tuna and transfer it to a large bowl. Finely slice the spring onion/scallion leaves and add to the bowl. Next, mix through the mayonnaise, lemon juice, sriracha, and a pinch of chilli flakes/red pepper flakes (if using). Season heavily with black pepper. Taste and add another squeeze of lemon juice or a little more sriracha if needed.
- Prep the vegetables. Peel and finely slice the carrot into sticks. Slice the cucumber into half moons. Weigh out and finely slice the avocado.
- Assemble the sushi sandwiches. Place a sheet of nori, rough side up, on a board or sushi mat. Put a small scoop of rice (about 2 x 15ml tablespoons) in the middle of the nori and shape into a square. The square should be offset so that the corners of the rice square point to the middle of a straight edge of the nori (you don’t want the rice square corners to line up with the nori corners).
- Once you have a tight sushi rice square, add a layer of spicy tuna, then the cucumber, a slice of avocado, carrot and top with a lettuce leaf. Finish with a thin layer of rice.
- Now fold the nori sheet like a gift to create a tight parcel. Repeat the process for each sushi sandwich - if you want to eat more than one sushi sandwich, then make a couple without avocado (that way you won’t overdo the avocado and go over the FODMAP recommendations). Place in the fridge to rest for ten minutes.
- To make cutting more manageable, we wrapped each sushi sandwich in cling film before cutting it in half.
- Serve with a side of soy sauce if desired.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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