Spicy tuna rice bowl (meal-prep sushi bowl)
45 min · 35 g protein · 421 cals / serving
Everything you love about a spicy tuna roll, in a box: seasoned sushi rice, creamy sriracha tuna, crunchy cucumber, edamame and carrot, pickled ginger, and crisp nori and sesame you add at the last minute. Sweet, sour, salty and hot in every bite.
Ingredients
Sushi rice
- 3/4 cup uncooked white rice, short-grain (sushi) rice, rinsed
- 2 tbsp rice vinegar
- 1 tsp granulated sugar
- 1/3 tsp salt
Spicy tuna
- 4 cans (5 oz each), drained canned tuna
- 2 tbsp light mayonnaise
- 1/3 cup nonfat Greek yogurt
- 2 tbsp sriracha hot sauce, or to taste
- 2 tsp reduced sodium soy sauce
- 1 tsp sesame oil
- 2 tsp lime juice
- 3 green onions, thinly sliced
Bowls
- 1 large cucumber, diced
- 1 1/2 cups edamame, shelled, thawed if frozen
- 2 carrots, coarsely grated
- 1/4 cup pickled ginger
To finish
- 1/2 small avocado, sliced at lunch
- 2 sheets nori, snipped into strips
- 2 tsp toasted sesame seeds
Steps
- Rinse the rice in a sieve until the water runs almost clear. Put it in a pan with 3/4 cup + 2 tbsp (210 ml) water, bring to a boil, cover tightly and cook on the lowest heat for 12 minutes, then take off the heat and leave covered for 10 minutes.
- Stir the vinegar, sugar and salt until dissolved and fold it through the hot rice with a cutting motion. Spread the rice on a tray to cool quickly, then refrigerate it within an hour.
- Flake the tuna and mix it with the mayonnaise, yogurt, sriracha, soy sauce, sesame oil, lime juice and most of the green onion.
- Divide the rice among four containers and arrange the spicy tuna, cucumber, edamame, carrot and pickled ginger on top in sections, finishing with the rest of the green onion.
- Pack the nori strips and sesame seeds in a small dry bag or cup. At lunch, slice the avocado over the bowl and scatter on the nori and sesame.
Good to know
How long does it keep?
Three days in the fridge. Cooling the rice fast on a tray and refrigerating it within an hour is the important food-safety step with cooked rice.
The rice is firm straight from the fridge. What do I do?
Pack the rice in its own section and microwave just that part for 20–30 seconds with a teaspoon of water, then add the cold toppings. Or take the box out of the fridge half an hour before lunch.
How do I pack the crunchy parts?
Nori goes limp within minutes of touching anything wet, so it travels in its own dry bag. Cut the avocado at lunch, or squeeze lime over it and pack it in its skin.
Can I use fresh tuna?
Only if it is sushi-grade, bought and eaten the same day. For a lunch that sits in a bag all morning, canned tuna is the safe and easy choice.
Alternatives
Per
- Calories
- 87
- Protein
- (34%)
- 7 g
- Fat
- (22%)
- 2 g
- Carbohydrates
- (44%)
- 10 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 237 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1685 kcal goes into the pot and 1642 g of ingredients comes out as about 1940 g of food: 87 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.