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Tuna Sushi Rolls (Tekka Maki) – Classic Rice Dish Protein Rich Weight Loss Recipe

Last Updated on November 19, 2024 by Arif Chowdhury

Imagine enjoying sushi with its delicate flavors and fresh ingredients, all while supporting your weight loss goals. Tuna Sushi Rolls, also known as Tekka Maki, are a perfect choice for sushi lovers seeking a nutritious and low-calorie meal.

With sushi-grade tuna, seasoned rice, crisp nori, and a touch of wasabi, Tekka Maki offers a simple way to enjoy the satisfaction of sushi without overindulging.

Plus, these classic rolls are surprisingly easy to make at home, allowing you to skip the takeout and tailor your rolls exactly to your taste and dietary needs.

Let’s dive into this easy recipe and discover how Tuna Sushi Rolls can be part of a healthy lifestyle.

Why Tuna Sushi Rolls Are a Great Choice for Weight Loss

Tuna Sushi Rolls are naturally low in calories and high in protein, making them an excellent choice for anyone watching their weight.

A typical serving of Tekka Maki contains about 200 calories, depending on the portion size and preparation, and it’s packed with lean protein from the tuna.

This means it will keep you feeling full longer without the added calories, perfect for those mindful of their daily intake.

Nutritional Facts (per serving of 6 pieces)

  • Calories: 200-250
  • Protein: 15-20 grams
  • Carbohydrates: 28 grams
  • Fats: 2 grams

These rolls also provide omega-3 fatty acids, which can support heart health and may even aid in weight loss by helping to regulate appetite and fat metabolism. In fact, research shows that diets higher in omega-3s have been linked to reductions in abdominal fat## Ingredients You’ll Need

For this classic Tekka Maki recipe, you don’t need a lot of ingredients, and most are simple to find at your local grocery store or Asian market.

Ingredients:

  • Sushi-grade tuna: 4 oz (thinly sliced into long strips)
  • Sushi rice: 1 cup, cooked and seasoned with rice vinegar, sugar, and salt
  • Nori sheets: 3 sheets (each cut in half for smaller rolls)
  • Wasabi paste: 1 tsp (or as desired)
  • Soy sauce: for dipping
  • Optional: Pickled ginger (for serving)

Tip: Choosing high-quality, sushi-grade tuna is essential for this recipe. Sushi-grade tuna is flash-frozen to eliminate parasites, making it safe to eat raw. Look for deep red, firm tuna, often labeled as “sushi-grade” or “sashimi-grade.”

Step-By-Step Recipe: How to Make Tuna Sushi Rolls (Tekka Maki)

This step-by-step guide will help you make the perfect Tuna Sushi Rolls right at home. No special sushi skills required—just a little patience and practice!

1. Prepare the Rice

  • Start by cooking 1 cup of sushi rice according to package instructions.
  • While the rice is still hot, add 2 tbsp of rice vinegar, 1 tbsp of sugar, and a pinch of salt. Stir gently to combine, then allow the rice to cool to room temperature.
  • Tip: Keep a small bowl of water nearby when handling the rice to prevent it from sticking to your hands.

2. Set Up Your Rolling Station

  • Place a bamboo sushi mat on a clean surface and wrap it in plastic wrap for easy cleaning.
  • Place one half-sheet of nori on the mat, shiny side down.

3. Spread the Rice

  • Wet your fingers and grab a small handful of seasoned rice.
  • Gently spread an even layer of rice over the nori, leaving a 1-inch strip at the top without rice. This will help the roll seal.
  • Lightly press the rice down, but don’t make it too dense.

4. Add Tuna and Wasabi

  • Place a strip of tuna horizontally in the center of the rice.
  • Add a small dab of wasabi along the tuna if you enjoy a bit of heat.

5. Roll It Up

  • Using the bamboo mat, start rolling from the bottom, applying gentle but even pressure as you roll. Use your fingers to keep the filling in place as you roll.
  • When you reach the end, give the mat a gentle squeeze to shape and seal the roll.

6. Slice and Serve

  • Use a sharp knife to slice the roll into 6 even pieces. To avoid squishing the roll, clean and wet the knife between cuts.
  • Serve with soy sauce for dipping and, if desired, pickled ginger on the side.

Why Make Sushi at Home?

Homemade sushi rolls like Tekka Maki offer more than just flavor; they let you control portion sizes and avoid excess sodium and added sugars.

Eating out can easily add up to 400-500 calories per roll due to extra ingredients and larger sizes, but homemade Tekka Maki is around 200 calories per roll—a fantastic choice for a light, balanced meal.

A study on homemade meals even found that people who cook at home consume about 137 fewer calories per day than those who frequently dine out .

Tips for the Perfect Tekka Maki

  • Experiment with Additions: Try adding thin strips of cucumber or avocado for extra crunch and nutrients.
  • Rice Texture: Achieving the right rice texture is essential for the perfect sushi roll. Sushi rice should be sticky but not mushy.
  • Get the Right Tools: While not mandatory, a bamboo mat and sharp knife make all the difference in sushi prep.

Conclusion

Making Tuna Sushi Rolls (Tekka Maki) at home is not just about crafting a delicious dish; it’s a way to take control of your diet, support your health goals, and enjoy restaurant-quality sushi on a budget.

Whether you’re new to sushi-making or already a pro, Tekka Maki offers endless possibilities for tasty, low-calorie meals that satisfy without overindulging.

Try this recipe, and see how a homemade sushi night can become a fun, healthy ritual!