EatSmarter exclusive recipe

Tuna Maki Rolls

with Soba Noodles
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Tuna Maki Rolls

Tuna Maki Rolls - Hearty, spicy sushi for noodle fans

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Health Score:
9,2 / 10
35 min.

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.

1 serving contains
(Percentage of daily recommendation)
Calorie160 kcal(8 %)
Protein11 g(11 %)
Fat3 g(3 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.6 μg(8 %)
Vitamin E1.5 mg(13 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.3 mg(21 %)
Folate120 μg(40 %)
Pantothenic acid0.7 mg(12 %)
Biotin1.5 μg(3 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C13 mg(14 %)
Potassium388 mg(10 %)
Calcium117 mg(12 %)
Magnesium80 mg(27 %)
Iron2.5 mg(17 %)
Iodine40 μg(20 %)
Zinc1.5 mg(19 %)
Saturated fatty acids0.9 g
Uric acid103 mg
Cholesterol14 mg
Development of this recipe:


2 scallions
1 Cucumber (organic, about 9 ounces)
4 ounces fresh Tuna (sushi-grade)
½ teaspoon vegetable oil
4 ounces Soba Noodles
1 tablespoon Pickled ginger
1 tablespoon soy sauce
2 teaspoons Rice vinegar
1 pinch Wasabi paste
6 sheets toasted Nori seaweed
How healthy are the main ingredients?
Tunasoy sauceCucumbersalt

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Grill pan, 1 Teaspoon, 1 Slotted spatula, 1 Large knife, 1 Tablespoon, 1 Pot, 1 Sieve, 1 Bowl, 1 Wooden spoon, 1 Bamboo sushi mat

Preparation steps

Tuna Maki Rolls preparation step 1

Rinse scallions and cut into thin slices. Rinse cucumbers thoroughly, wipe dry and cut into thin strips.

Tuna Maki Rolls preparation step 2

Rinse tuna fillet briefly. Pat dry and cut into approximately 1/2-inch thick slices. Season with salt and pepper.

Tuna Maki Rolls preparation step 3

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.

Tuna Maki Rolls preparation step 4

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.

Tuna Maki Rolls preparation step 5

Finely chop pickled ginger. In a bowl, mix ginger, soba noodles, scallions, soy sauce, vinegar and wasabi paste.

Tuna Maki Rolls preparation step 6

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.

Tuna Maki Rolls preparation step 7

Starting with the edge closest to the filling, roll the sushi using the bamboo mat, applying a little pressure while rolling.

Tuna Maki Rolls preparation step 8

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.