EatSmarter exclusive recipe

Sesame Sushi Rice

with Omelet
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Sesame Sushi Rice

Sesame Sushi Rice - The sushi alternative for those who don't like raw fish

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Health Score:
Health Score
8,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 25 min.
Ready in
Calories:
365
calories
Calories

Healthy, because

Even smarter

Nutritional values

Here, little fat and many complex carbohydrates are put on the plate. The latter are the most important, fastest available energy source for our body. Depending on the load, its reserves only last for up to 90 minutes; then we need a replenishment in order to remain efficient and to be able to concentrate well.

If you miss the fish here, cover the omelette with slices of smoked salmon before rolling it up. They provide protein and valuable omega-3 fatty acids.

1 serving contains
(Percentage of daily recommendation)
Calorie365 kcal(17 %)
Protein10 g(10 %)
Fat10 g(9 %)
Carbohydrates56 g(37 %)
Sugar added1 g(4 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.9 μg(5 %)
Vitamin E1.2 mg(10 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.7 mg(31 %)
Vitamin B₆0.2 mg(14 %)
Folate84 μg(28 %)
Pantothenic acid1.1 mg(18 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C10 mg(11 %)
Potassium270 mg(7 %)
Calcium144 mg(14 %)
Magnesium98 mg(33 %)
Iron2.8 mg(19 %)
Iodine14 μg(7 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1.9 g
Uric acid74 mg
Cholesterol119 mg
Development of this recipe:

Ingredients

for
4
Ingredients
9 ounces
2 tablespoons
4
3 sheets
toasted Nori seaweed
1 ounce
1
2
Eggs (medium)
2 tablespoons
light Soy sauce
1 tablespoon
4 tablespoons
½ teaspoon
Preparation

Kitchen utensils

1 Sieve, 1 Pot (with lid), 1 Tablespoon, 1 Small skillet, 1 Wooden spoon, 1 Cutting board, 1 Small knife, 1 Small plate, 2 Bowls, 1 Whisk, 1 large Non-stick pan, 1 Slotted spatula, 1 Teaspoon, 1 Paper towel

Preparation steps

1.
Sesame Sushi Rice preparation step 1

Put the rice in a sieve, rinse and cook according to package instructions.

2.
Sesame Sushi Rice preparation step 2

Meanwhile, toast sesame seeds in a small frying pan until golden brown and set aside.

3.
Sesame Sushi Rice preparation step 3

Trim scallions, rinse and finely chop. Finely crumble nori seaweed with fingers and place on a small plate.

4.
Sesame Sushi Rice preparation step 4

Drain the ginger on paper towels.

5.
Sesame Sushi Rice preparation step 5

Trim chile pepper, cut in half lengthwise, remove the seeds, rinse and cut into thin slices.

6.
Sesame Sushi Rice preparation step 6

Combine the eggs with 1 tablespoon soy sauce in a bowl and mix together with a whisk.

7.
Sesame Sushi Rice preparation step 7

Heat oil in a large non-stick pan. Add egg mixture and cook until thickened over medium heat, 3-4 minutes.

8.
Sesame Sushi Rice preparation step 8

Remove omelet from the pan and allow to cool slightly.

9.
Sesame Sushi Rice preparation step 9

Roll omelet and cut into narrow strips.

10.
Sesame Sushi Rice preparation step 10

Stir rice vinegar and remaining soy sauce and sugar in a bowl. Add chile pepper, half of the sesame seeds, drained ginger slices and scallions and mix well.

11.
Sesame Sushi Rice preparation step 11

Fold in omelet. Season to taste with salt and pepper. Before serving, sprinkle with nori seaweed and remaining sesame seeds.