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Tuna, Jackfruit and Avocado Sushi Bowls with Spicy Mayo Delicious Weight Loss Recipe

Last Updated on November 22, 2024 by Arif Chowdhury

When it comes to healthy eating, finding recipes that are both nutritious and satisfying can sometimes feel like a quest for the Holy Grail.

If you’re on the lookout for a dish that ticks all the boxes—delicious, filling, and weight-friendly—look no further than Tuna, Jackfruit, and Avocado Sushi Bowls with Spicy Mayo.

This vibrant bowl combines the rich flavors of tuna and avocado with the unique texture of jackfruit, all topped with a zesty spicy mayo that will make your taste buds dance.

Why Choose Sushi Bowls?

Sushi bowls have gained popularity for a good reason. They offer the same fresh flavors as traditional sushi but without the fuss of rolling and cutting.

They’re also incredibly versatile! You can mix and match ingredients according to your preferences or what you have on hand. Plus, they are perfect for meal prep, making them a go-to option for busy people looking to eat healthy.

The Health Benefits of Each Ingredient

  1. Tuna: Packed with protein and omega-3 fatty acids, tuna is not just tasty; it’s also heart-healthy. According to the American Heart Association, eating fish like tuna can reduce the risk of heart disease. A 3-ounce serving of tuna contains about 22 grams of protein, making it a fantastic choice for muscle maintenance and weight loss.
  2. Jackfruit: This tropical fruit is a game changer for plant-based diets. High in fiber and low in calories, jackfruit can help you feel full without consuming too many calories. A cup of jackfruit contains about 155 calories and provides about 2.5 grams of protein, making it an excellent meat substitute that adds a unique texture to your meals.
  3. Avocado: Often touted as a superfood, avocados are rich in monounsaturated fats, which are great for heart health. They also contain about 9 grams of fiber per fruit, aiding in digestion and helping to keep you full longer.
  4. Spicy Mayo: While mayo might not sound like a healthy choice, a homemade spicy mayo can add flavor without too many extra calories. By using lighter ingredients like Greek yogurt or low-fat mayo, you can create a creamy topping that enhances your dish.

The Delicious Recipe

Now that we’ve covered the benefits, let’s dive into how you can whip up these Tuna, Jackfruit, and Avocado Sushi Bowls with Spicy Mayo.

Ingredients

For the Sushi Bowls:

  • 1 cup sushi rice
  • 1 1/4 cups water
  • 1 can (15 oz) jackfruit in water (drained and rinsed)
  • 1 tablespoon soy sauce (low-sodium)
  • 1 teaspoon sesame oil
  • 1 cup canned tuna (in water or oil, drained)
  • 1 ripe avocado (sliced)
  • 1/2 cucumber (sliced thin)
  • 1 small carrot (julienned)
  • 1 tablespoon rice vinegar
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • Sesame seeds (for garnish)
  • Chopped green onions (for garnish)

For the Spicy Mayo:

  • 1/4 cup mayonnaise (or Greek yogurt for a lighter version)
  • 1 tablespoon sriracha (adjust to taste)
  • 1 teaspoon lime juice
  • Salt to taste

Instructions

Step 1: Prepare the Sushi Rice

  • Rinse the sushi rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming gummy.
  • Combine the rinsed sushi rice and water in a medium saucepan. Bring it to a boil over high heat.
  • Once boiling, reduce the heat to low, cover, and simmer for about 18-20 minutes, or until the rice is tender and the water is absorbed.
  • Once cooked, remove from heat and let it sit covered for 10 minutes. Fluff with a fork and mix in rice vinegar, sugar, and salt. Set aside to cool slightly.

Step 2: Prepare the Jackfruit

  • In a skillet, heat the sesame oil over medium heat. Add the drained jackfruit, breaking it apart with a fork.
  • Stir in the soy sauce and cook for about 5-7 minutes until heated through and slightly caramelized. Remove from heat.

Step 3: Make the Spicy Mayo

  • In a small bowl, mix together the mayonnaise, sriracha, lime juice, and salt. Adjust the sriracha according to your spice preference.

Step 4: Assemble Your Sushi Bowls

  • Start with a base of sushi rice in each bowl.
  • Top with the sautéed jackfruit, canned tuna, sliced avocado, cucumber, and carrot.
  • Drizzle the spicy mayo over the top and sprinkle with sesame seeds and chopped green onions.

Step 5: Serve and Enjoy!

  • Dig in and enjoy your colorful, nutritious bowl! These sushi bowls are perfect for lunch, dinner, or even as a meal prep option for the week ahead.

Tips for Customizing Your Bowls

  • Add More Veggies: Feel free to add other vegetables like bell peppers, radishes, or edamame for extra crunch and nutrition.
  • Swap Proteins: If tuna isn’t your thing, consider using grilled chicken, shrimp, or tofu for a vegetarian option.
  • Experiment with Flavors: Try adding different sauces, like teriyaki or ponzu, to change up the flavor profile.

Nutritional Impact

Eating a balanced meal is crucial for weight loss and overall health. These sushi bowls are not only low in calories but also high in nutrients.

With each serving, you’ll get a good mix of protein, healthy fats, and fiber—all essential for feeling satisfied and energized.

Weight Loss and Nutrition Statistics

  • According to the Centers for Disease Control and Prevention (CDC), incorporating lean proteins like tuna can aid in weight management and muscle preservation.
  • Research shows that diets rich in fruits and vegetables, like the jackfruit and avocado in this recipe, are associated with lower obesity rates and better overall health.
  • The fiber content in this bowl helps with satiety, meaning you’ll feel full longer, which can help reduce overall calorie intake.

A Bowl Full of Goodness

Incorporating dishes like Tuna, Jackfruit, and Avocado Sushi Bowls into your meal rotation is a delicious way to support your health goals.

Not only do they offer a burst of flavor, but they also provide a wealth of nutrients that can keep you feeling satisfied. So why not give this recipe a try?

Your taste buds and waistline will thank you!