Is Sushi Healthy? – The Health Benefits of Sushi

Posted on July 24, 2011 by Healthy Sushi Guy

Sushi, a traditional Japanese dish made up of cooked vinegared rice or ‘shan’ and other ingredients is largely considered to have huge health benefits for the consumer.

Although there is a wide variety of sushi available and nutritional values inevitably vary, in terms of fast food, there are very few healthier alternatives.

Sushi’s main component of raw fish is an excellent source of high quality, low calorie protein. Low in cholesterol and saturated fats, there are considerable benefits for the heart and its high Omega 3 content means that eating sushi can lead to lowered cholesterol and blood pressure and help to improve irregular heart rhythm. This is particularly true of salmon but mackerel, trout , herring and tuna are also great sources of this essential fatty acid.

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Sushi Fillings – 16 Great Ideas

Posted on August 26, 2011 by Healthy Sushi Guy

If you are making your own sushi, then you are free to use whatever fillings you desire and to experiment with ideas until you come up with something that suits your palate.

However, some of the most common sushi fillings include:

Avocado

Avocado is frequently used in traditional sushi recipes and has great nutritional properties being shown to help prevent breast, oral and prostate cancer; help improve eyesight and prevent strokes.

It is a good source of oleic acid, a monounsaturated fat which helps to lower cholesterol and potassium which helps to regulate blood pressure.

It is also a great source of Vitamin E.

Big-eye Tuna

Big-eye tuna is one of the largest in the family, growing up to 6 and a half feet in length. It has a slightly milder taste than Blue-fin tuna.

Blue-fin Tuna

Blue-fin tuna is the largest in the tuna family, growing up to 10 feet long. There are three common cuts:

  • Akami – Pure red meat found near the back and to the top of the fish
  • Chu-toro – Marbled, milky-pink coloured meat with a high fat content and rich, buttery taste
  • O-toro – Very pale pink in colour, O-torro comes from the fattiest part of the fish’s belly

Crab

Crab meat is often used in sushi rolls and is a great source of Omega-3. It is also said to be good for those suffering with diabetes due to its high levels of Chronium which helps insulin to metabolize sugar.

It also has good levels of Selenium which is said to be instrumental in cancer prevention and helps to increase the body’s level of good cholesterol.

Carrots

One of the most popular vegetables used in sushi, carrots have been shown to lower the risk of breast, lung and colon cancer; prevent heart disease and reduce the risk of stroke.

It is a good source of vitamin A which has been proven to improve eyesight and has been established to nourish skin, prevent the signs of ageing and improve dental health.

Cucumber

Cucumber is popular due to it’s incredibly low calorie content (approximately 15kcals per 100g) and has also been shown to protect against colon cancer and Alzheimer’s disease.

It is a good source of potassium, B and A-carotene, and vitamins C and A which can help to delay the ageing process and helps to fight disease.

Daikon Radish

Daikon or white radish is a large, mild-tasting East-Asian radish which has a low GI content and has been shown to lower cholesterol, aid liver function and digestion and help to prevent cancer.

Eel

Often used in sushi recipes, Eel is high in vitamins A, B1, B2, D and E and is renowned for its rehydration properties.

It is also a good source of high quality protein and unsaturated fatty acids.

Ginger Root

Ginger is a natural anti-septic and has a very distinctive taste. It is instrumental in aiding digestion and can help boosts the body’s immunity and help fight cold and flu.

Hamachi (Japanese Yellowtail)

Japanese Yellowtail is a young fish with a buttery texture and bold, tangy flavour.

Salmon

This pink fleshed fish is used frequently in both traditional and new wave sushi recipes. Salmon is great for heart health, helps promote low blood-pressure, prevents muscular degeneration and improves memory and nerve impulses.

It also helps improve the appearance of eyes, hair and skin.

Shiso Leaves

Shiso is a herb which is part of the mint family and has been renowned to improve the appearance of skin and its antioxidant, anti-inflamatory and anti-allergenic properties.

Squid/Octopus

Both squid and octopus are well-liked choices for sushi fillings and have a remarkable number of health benefits including lowering the risk of heart disease; decreasing inflammation and helping fight against arthritis; improving skin, muscles, hair and nails and stabilize blood sugar levels.

Tai (Red Snapper)

Red Snapper is a white fleshed fish with a mild, delicate taste and good texture.

Tofu

Tofu is an extremely nutritious food stuff often used as an alternative to fish. Tofu has been shown to lower cholesterol and is rich in B vitamins and calcium.

It is also rich in isoflavens which help to reduce the risk of osteoporosis, breast cancer and prostate cancer.

Umeboshi

Umeboshi or plum paste is reputedly great for relieving hangovers, detoxifying the body, aiding digestion and providing energy.

 

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Preparing Fish for Sushi

Posted on August 25, 2011 by Healthy Sushi Guy

When preparing any food, it is always better to have the best, freshest ingredients; however, when preparing fish for sushi, this becomes an absolute necessity.

Due to the risks involved with eating raw fish, it is absolutely vital that you have the freshest ingredients available to you, and that it is prepared thoroughly and attentively before eating.

Purchasing Fish for Sushi

Usually, the best place to purchase the fish for your sushi is your local fishmonger or fish supplier, although some supermarkets will have sushi grade fish and there is also a wealth of suppliers online.

When buying your fish you should always ask your fishmonger when it was delivered, how it has been stored and inform them what you want to use the fish for.

You should be careful that it doesn’t smell ‘fishy’ as this is a good indication that it is not as fresh as you would like it to be. When selecting your fish you should go for bright looking loins or fillets and avoid anything that looks dull or dry.

If you live near the coast, you should research what is fished locally and endeavour to get your fish from fisherman at your local port, harbour or fishmonger and, if purchasing your fish whole, ensure that it is firm to the touch, its eyes are bright with no signs of discolouration and all its scales remain intact.

Furthermore, if you are purchasing Ahi or Albacore tuna loins, make sure that there aren’t too many white lines adorning the flesh as this will not work well when making your sushi.

Preparing Fish for Sushi

Once your fish is purchased, and if you intend to use it raw, you will then need to make sure that you freeze it at a minimum of -4 degrees for several hours before continuing to make your sushi.

Once defrosted, you should keep your fish in the icebox of your fridge until ready to use, and discard within two days if not consumed in this time.

Once the above preparation is completed, you will be ready to move on to slicing your fish for your sushi. There are a number of different methods for doing this however, you will not go far wrong by following the guidelines below:

  1. Cut each fillet into a rectangular block of consistent size.
  2. Slice off a thin layer across the top of the fillet, removing skin and scales.
  3. Repeat on the bottom of the fillet if required.
  4. Lay the fillet on a cutting board at a 40 degree angle towards the lower edge of the board.
  5. Across the grain of the fish, slice the fillet into approximately 1cm slices, holding the blade at a slight angle, but do not complete the cut. Instead, draw the blade back and then cut straight through, avoiding any sawing motion as this will ruin the slice.
  6. Continue cutting the fillet until it is completely sliced.

If slicing Ahi tuna, you should follow the guidelines above but slice through the fish at a 35 degree angle to produce narrower slices.

Additionally it is important, when doing this, to ensure that your knife and hands are totally clean, and you should take the time to wipe both in between each slice.

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Sushi Preparation – The Key to Excellent Sushi

Posted on August 24, 2011 by Healthy Sushi Guy

The key to excellent sushi is good preparation.

As there can be many components, it is vital that you get the preparation for each part right to ensure that your sushi looks and tastes great.

Basic Sushi Preparation

Cucumber

Although it sounds pedantic, even the way you cut your cucumber can make a huge difference to the overall aesthetic of your sushi rolls;

  1. With a sharp knife cut your cucumber length-ways along the middle
  2. Remove the core (this will remove any seeds and make cutting sticks easier)
  3. Face each half down on a cutting board and slice into sticks about 5mm thick
  4. Hold together and trim so they are uniform in length (this should be approximately half the length of your sheet of nori)

Carrots

Carrots can be quite awkward to cut due to their shape and so you should try and find a vegetable that it is as even as possible;

  1. Take carrot and cut off both ends
  2. With sharp knife, cut length-ways down the middle, ensuring that you keep your cut straight
  3. Take each half and cut length-ways again, this should result in four rectangular pieces, all around 5mm thick
  4. Cut into sticks of equal thickness
  5. Trim and adjust the length so that each is around half the length of a sheet of nori
  6. Blanche in water for a couple of minutes so that they aren’t as crunchy – this is optional but can have better effects for your sushi’s texture, depending on your preference

Sushi Rice

Picking the right kind of rice is important for both the taste and texture of your sushi. If you are particularly health conscious you may wish to use brown rice, it is standard however to use Shari rice, which is now available in most supermarkets;

  1. Wash rice under running water for a couple of minutes or until all the starch has drained out to remove impurities
  2. Put rice in a pan and cover with water – be careful not to put in too much as you are likely to end up with mush
  3. Place on a high heat and stir every minute or two until the water boils
  4. Lower the heat to a minimum and cover (you should avoid stirring at this point)
  5. After around 6 minutes check the water level inside the pan. If all the water has been absorbed then your rice is ready, if not, leave for a couple of minutes, checking back frequently
  6. Using a wooden spoon, remove the rice from the pan, leaving any that has become stuck to the bottom
  7. Mix rice vinegar, sugar and salt in a small pan and place on a medium heat until the sugar and salt have dissolved
  8. Pour on rice and stir
  9. Allow rice to cool to room temperature before using

Spicy Mayonnaise

Although, if you are calorie-conscious, you may wish to steer clear of using mayonnaise in your sushi, it can add a great contrast in terms of texture. It also tastes great and is very easy to make. A light mayonnaise will work just as well too.

Take 1tbsp and 1tsp of your favourite chilli sauce or fresh chilli and stir together. It really is that simple!

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Making Sushi at Home

Posted on August 11, 2011 by Healthy Sushi Guy

Making your own sushi can be a daunting prospect for anyone, but provided you ensure that you use the right ingredients and prepare your fish properly, there is no reason that you can’t make delicious sushi in your own home.

Sushi Making Basics

When making your sushi you will need:

  • A bamboo mat (it is better to have one with one flat side and one rounded side)
  • Nori (Japanese name for the sheets of edible Seaweed varieties commonly used in Sushi)
  • Sushi rice
  • Fillings (fillings are your choice, feel free to experiment or stick to traditional ingredients)
  • Bowl of water with rice vinegar to keep your hands damp when molding rice
  • Dry hand towel to dry your hands when rolling and handling your nori

Nigirizushi (hand formed sushi)

Nigirizushi is easier to make than rolled sushi but is just as tasty and effective; great for beginners.

  1. Wet your hands and shape around 20g of sushi rice into a long, oval form, ensuring that the bottom (which will act as a base) is flat and the top and sides are slightly rounded.
  2. Take a slice of pre-cut fish (usually salmon or tuna) of around 5cm in length, 1cm thick and 3cm wide and smear with a small amount of Wasabi sauce. This will help stick the topping to your rice.
  3. Place your fish wasabi side down on top of the mound of rice and press.

Nigirizushi is traditionally served in pairs to represent peace and harmony.

Makizushi (rolled sushi)

Makizushi is harder to make than Nigirizushi as rolling can be quite difficult to master, however, with practice you are sure to improve. Practice makes perfect!

  1. Lay out your rolling mat and place Nori on top, rough side up.
  2. Wet your hands and roll a handful of sushi rice into a ball.
  3. Place your ball of rice in the centre of your Nori and spread evenly. You should cover almost the entire sheet, leaving around 2cm uncovered at the top and be careful not to compress the rice too much.
  4. Place a slice of fish on the edge of your nori and 1-3 slices of vegetables.
  5. Using the edge of the rolling mat closer to you, fold over the mat to form a neat, compact, triangular mound
  6. Continue to roll in this way, moving the mound forward and ensuring that you keep everything compact. To do this you must ensure you keep pressure on all three sides at the same time. This can be difficult to get right first time, but it is achievable, and you will get there with practice.
  7. Cut into 6-8 slices using a sharp, wet knife.

Urimaki (Inside-out roll)

The method for making Urimaki is similar to the above roll, however, as the rice is on the outside, it is slightly more difficult to keep solid and compact.

  1. Cover your rolling mat with cling film, starting with the round end, and wrapping around several times.
  2. Roll mat to squeeze out any trapped air.
  3. Break nori sheet down the middle and place on your rolling mat around 5cm from the edge, rough side up.
  4. Wet your hands and roll a handful of rice into a ball.
  5. Place ball in the middle of your nori and spread, pressing gently.
  6. Flip the nori over so that the rice faces the mat.
  7. Place fish and vegetables (or cream cheese, mayonnaise etc) on the edge of the nori.
  8. Roll using guidelines above.
  9. Cut and serve!

As I have said, rolling sushi can be difficult to master, but once you have the technique, you are free to experiment with a world of ingredients and ideas.

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What is the Healthiest Sushi For Me?

Posted on August 9, 2011 by Healthy Sushi Guy

All sushi has the capacity to be healthy. However, because of its massive variety, it’s easy to see that some sushi is healthier than others. If you are concerned about calorie intake, it is advisable to stay away from anything that is fried; tempura rolls for example have a calorie content of upwards of 500Kcal, spider rolls and dumplings are also fairly calorific and should therefore be avoided.

Again, if you are looking for something low in calories, it is best to avoid ‘new wave’ sushi that contains cream cheese or mayonnaise as these ingredients can add a considerable amount of calories, not to mention fat.

You should also avoid any creamy Japanese sauce and beware of spicy varieties of sushi as the sauces used are often mayonnaise based; a normal tuna roll for example contains around 185kcals whereas a spicy one contains around 290kcals.

If you are looking for a really healthy option, you may wish to consider substituting white rice for brown.

Brown rice is a great source of fibre and contains vital nutrients such as iron, magnesium and B vitamins, and has also been proved to lower cholesterol. Although this can compromise taste and texture slightly, the health benefits are considerable.

If you are heading out to a Japanese restaurant you will also find a great choice of vegetarian sushi options which can be very rich in nutrients. Some common ingredients include:

  • Shiitake mushrooms –  a great source of protein, potassium, B vitamins and calcium
  • Avocado – also a good source of potassium and has been shown to be advantageous in cancer prevention
  • Burdock – reputed to help a number of problems such as arthritis, gout, rheumatism and eczema
  • Cucumber – very low in calories and contains absolutely no cholesterol or saturated fat and unique antioxidants and Vitamin K which is good for bone strength and has been shown to help prevent Alzheimer’s disease.
  • Umeboshi (plum paste) – Purifies the blood and is said to help prevent the signs of ageing it is also reputedly a great hangover cure!
  • Natto (fermented soybean) – contains isoflavones which are essential for good bone health.

Vegetarian sushi tends to contain far fewer calories than its fishy counterparts, however, they are generally a lot lower in protein and contain no Omega 3.

Also low in calories is Sashimi, which is just fish on its own. Typically, a 114g piece of Yellow Fin Tuna will contain 120kcal; Salmon 160kcal; Hamachi 165kcal and Mackerel 230kcal, although again, with this you will miss out on any nutrients that would be provided by additional vegetables and ‘nori’ or seaweed.

It is imperative that you ensure, when eating raw fish, that it has been properly frozen to ensure any bacteria has been killed, and it is recommended that you accompany it with wasabi sauce which has antimicrobial properties.

Obviously, there are advantages and disadvantages to all of the above forms of sushi. When trying to pick the healthiest one you should try and strike a balance between all of them, opting for something that contains both fish and vegetables and wrapped in nori, ensuring that you get all essential nutrients and protein.

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Sushi Health Benefits

Posted on August 9, 2011 by Healthy Sushi Guy

Sushi is a great source of many of the vitamins, minerals, carbohydrates and proteins vital to maintaining a healthy diet. Below is a breakdown of some common sushi ingredients and their nutritional properties.

Fish is a great source of protein and the essential fatty acids Omega 3 which are said to be good for:

  • Helping ensure proper functioning of the central nervous system.
  • Helping with eye development.
  • Aiding the cardiovascular system.

Omega 3 has also been shown to increase levels of ‘good’ cholesterol whilst simultaneously lowering ‘bad’ cholesterol in addition to:

  • Helping maintain healthy blood sugar levels, which is particularly important for those suffering from diabetes.
  • Has been shown to delay and prevent the onset of Alzheimer’s disease.
  • Helping with depression.
  • Easing the symptoms of Arthritis.
  • Stroke prevention.
  • Boosting the immune system and so acts as a key tool in disease prevention.

Sushi is a particularly good source of Omega 3 because once fish is cooked, the properties of these fats are often changed and can therefore become ‘bad fats’. In raw fish, the properties of Omega 3 are not diminished and you will get the full benefit, however, you should be aware that there is less Omega 3 in farmed fish and are advised to stick to wild varieties.

Rice is an excellent source of carbohydrates and protein. It is relatively low in calories and is a good source of energy.

Rice Vinegar

  • Has amazing antibacterial properties
  • Aids digestion
  • Lowers the risk of high blood pressure
  • Is good for the skin
  • Reputedly good for chronic fatigue, sore throat, fighting obesity and headaches

Ginger

  • Is a natural antiseptic
  • Aids digestion
  • Boosts the immune system and is effective in helping the body to fight cold and flu

Soy Sauce

  • High in protein, magnesium, potassium and iron
  • Contains phytoestrogens which are helpful in soothing the symptoms of menopause in women
  • Although ‘normal’ soy sauce has high levels of sodium, there is a lower sodium version available if you are concerned about your blood pressure.

Nori – Seaweed has huge benefits and is highly nutritional. It is also a great source of protein and minerals such as iodine as well as a staggering number of vitamins such as;

  • Vitamin A – Essential for good eye health, good for the skin and helps neutralise ‘free radicals’ in the body that cause cell and tissue damage
  • Vitamin B1 – Also known as Thiamine, vitamin B1 helps the body to breakdown fats and protein as well as aiding proper cardiac function, preventing cataracts, reducing the effects of ageing, preventing Alzheimer’s, improving memory, and helping the production of red blood cells.
  • Vitamin B2 – Also known as Riboflaven, vitamin B2 is good for preventing migraines, producing energy, ensuring proper function of the central nervous system, and improving the skin as well as acting as a powerful antioxidant and anti-carcinogen
  • Vitamin B6 – Also known as Pyridoxamine, vitamin B6 plays a crucial role in synthesizing neuro-transmitters such as dopamine and serotonin (the happy hormone), it also synthesizes antibodies for disease prevention and helps the body to form red blood cells and break down proteins
  • Niacin – Acts as an antioxidant and aids detoxification within the body, controls blood sugar levels and also assists in the production of adrenal and sex hormones, and hydrochloric acid in the stomach
  • Vitamin C – Helps the body’s immune system and fighting the common cold, it also helps lower cholesterol and blood pressure and reduces the risk of hypertension as well as preventing cataracts, congestive heart failure and angina pectoris

Wasabi

  • Good source of vitamin C
  • Stimulates saliva production
  • Aids digestion
  • Has powerful antibacterial properties
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Traditional Sushi Types

Posted on August 4, 2011 by Healthy Sushi Guy

There are thousands of different types of sushi available for us to choose from today due to its widespread popularity across the globe.

From traditional Japanese sushi to ‘new wave’ western style varieties, there is something out there now to suit every palate.

In traditional Japanese sushi, much of the differentiation comes from the preparation. Below are some examples:

  1. Chirashizushi, or ‘scattered sushi’ is a popular Japanese dish consisting of a bowl of rice topped with sashimi and other ingredients. Often a celebratory dish, there is no set formula for ingredients and so you have free reign in picking complementary colours and textures.
    Chirashizushi varies regionally throughout Japan and is popular due to its ease of preparation and taste.
  2. Inarizushi or ‘brown bag sushi’ is another popular dish consisting of a pouch of seasoned, fried tofu filled with rice.  In some regions of Japan, sometimes tofu is substituted for pouches of thin omelette.
  3. Makizushi or ‘rolled sushi’ is probably the most familiar type amongst Western consumers. Cylindrical in form, makizushi is generally rolled in a layer of nori, but occasionally this is substituted with omelette, soy paper or cucumber. Some common types of makizushi include:
    • Futomaki – Thick/large/fat rolls usually containing 2-3 fillings
    • Hosomaki – Thin rolls usually containing just one filling
    • Tekkamaki – Type of Hosomaki filled with raw tuna
    • Negitoromaki – Type of Hosomaki filled with scallion and chopped tuna
    • Temaki – Large cone-shaped piece of nori filled with ingredients. This type of sushi must be eaten upon production as nori quickly absorbs moisture and loses its bite
    • Uramaki – Also known as ‘inside-out’ rolls, uramaki is a medium sized cylindrical piece of sushi containing two or more fillings. It’s called an inside-out roll due to the fact that the rice is on the outside with nori and other ingredients on the inside.
  4. Narezushi is a traditional kind of fermented sushi in which fish is gutted, skinned and stuffed with salt. It is then left in a wooden barrel for six months, weighed down with a tsukemonoishi or pickling stone while water gradually seeps out. Once Narezushi has fermented, it can be eaten for a further six months.
  5. Nigirizushi or ‘hand-formed sushi’ is an oblong mound of rice formed with the hands and pressed into a ‘box’.
    It is generally mixed with wasabi and then covered with a topping such as salmon or tuna. Two variations of nigirizushi include: 

    • Gunkanmaki – Rice filled with soft or loose ingredients such as sea urchin or oysters and wrapped in nori. It is sometimes also known as a ‘warship roll’
    • Termarizushi – Is a kind of ball-shaped nigirizushi which is rolled between the hands.
  6. Osizushi is a speciality from the Kansai region of Japan and is otherwise known as ‘pressed sushi’.
    With Oshizushi, ingredients are placed in a block shaped mould known as an oshibako and topped with rice. It is then pressed, pushed out and cut into square peices.

As well as these traditional types, there are also many Western varieties of sushi originating in North America and Europe but rarely available in Japan. Among these are the Alaska roll, the California roll, Philadelphia and the spider roll, all of which take Japanese techniques and ingredients whilst adding a western twist.

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Eating Sushi While Pregnant: Is it Safe?

Posted on August 3, 2011 by Healthy Sushi Guy

There are many conflicting recommendations for levels of sushi consumption during pregnancy, ranging from total avoidance to continuing as normal.

Whilst there are risks involved, however, there is no reason why you should not continue to enjoy sushi in moderation as part of a healthy, balanced diet.

During your pregnancy, your immune system is suppressed leaving you more vulnerable to residual bacteria in uncooked fish, meaning that something that would bring about mild discomfort or infection could have severe consequences for you and your baby and result in miscarriage or birth defects in the newborn child.

When eating sushi you should take care to ensure that it has been handled diligently and kept in hygienic environments.

You should also ensure that it has been thoroughly frozen at the recommended -4 degrees for several hours before the fish is prepared.

You should remember however, that not all sushi contains raw fish. Some sushi such as California rolls, contain cooked fish and there are many vegetarian options available.

However, if you do decide to continue eating fish, you should make sure that you steer clear from anything with a high mercury content. This generally occurs in larger predatory fish such as swordfish, tuna, shark and mackerel.

Studies show that women who consume fish with mercury levels of 0.2 parts per million increase the risk of their babies being born with severe neurological problems, affecting language, movement and hearing.

That being said, sushi still remains a great source of many of the vital nutrients and vitamins essential for a healthy diet and the baby’s development. The American NRDC have released a list of sushi that has low mercury levels and are therefore okay to continue eating in moderation:

  • Akagai
  • Anago
  • Aoyagi
  • Awabi
  • Ayu
  • Ebi
  • Hamaguri
  • Hamo
  • Hatahata
  • Himo
  • Hokkigai
  • Hotategai
  • Ika
  • Ikura
  • Kaibashira
  • Kani
  • Kohada
  • Masago
  • Mirugai
  • Sake
  • Sayori
  • Shako
  • Tai
  • Tairagai
  • Tako
  • Tobikko
  • Torigai
  • Tsubugai
  • Unagi
  • Uni

Whereas you should completely avoid the following high level varieties:

  • Yellowfin tuna
  • Horse mackerel
  • Buri
  • Hamachi
  • Inada
  • Kanpachi
  • Katsuo
  • Kajiki
  • Maguro
  • Majiki
  • Meji
  • Saba
  • Sawara
  • Shiro
  • Seigo
  • Suzuki
  • Toro

Obviously, if you are concerned in any way it is always best to err on the side of caution, and if you have any questions you should contact your doctor, dietician or other health professional for further advise.

If eating fish concerns you, stick to the wide variety of vegetarian sushi available on the market and at Japanese restaurants. Tofu can be a great alternative to fish and an excellent source of protein, meaning that you can continue eating your favourite food without the possible risks.

 

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Sushi Supplies – What You Need to Get Started

Posted on August 2, 2011 by Healthy Sushi Guy

Before you start to make your sushi at home, there are a number of things that you will need to have at hand.

Basic Sushi Supplies

Bamboo Rolling Mat* (Makisu) – Most importantly, if making hand rolled sushi or Makizushi, you will need a rolling mat known as a Makisu.

These are widely available online and in cooking supply stores throughout the country or online. When selecting your Makisu you should ensure that you choose one that is rounded at one end and straight at the other to ensure its effectiveness.

Sharp Knife – You must ensure that you use a sharp knife whilst making sushi, particularly when preparing your fish as the accuracy of your cuts are of the utmost importance.

Wooden Spoon – This is of particular necessity when handling your Shari rice, as a metal spoon is liable to damage it.

Hand Towel and Bowl of Water with a Splash of Rice Vinegar – When handling raw fish it is vital that your hands are kept clean at all times. Your hands should be moist when handling and moulding rice, but dry when rolling and handling your nori.

Shari Rice – Although it is possible to use a standard medium grain white or brown rice it is widely recommended that you use Shari Rice when making your sushi. This will add to the authenticity of the dish and will help you achieve good taste and texture. Shari rice is now widely available at many supermarkets, online and in your local Asian food store or market.

Rice Vinegar – Rice vinegar is fundamental to the overall taste of your sushi and is available at most supermarkets. At a push, it is possible to substitute your rice vinegar with white wine vinegar or lemon juice to ensure you achieve the right level of acidity, however the results are much better when rice vinegar is used.

Sugar – This will help you balance the acidity of your dish.

Nori Seaweed – *Nori is a vital component of sushi and is fast becoming available in some supermarkets throughout the UK, however, if your local supermarket doesn’t stock it, you will find it in your local Asian food stockist or online.

Soybean Paper* – This can be used as an alternative to Nori, however, you are unlikely to find this stocked in your local supermarket. If you wish to use soybean paper in your sushi recipe you will find it in your local Asian food shop or online.

Wasabi* – Traditionally, wasabi is an important component of any sushi dish and can now be found in a number of supermarkets or at your local Asian food stockist.

Gari (Pickled ginger) – *Ginger is used frequently in sushi dishes but is generally not readily available in supermarkets. Instead you will find this in your local Asian food supplier.

Fresh Fish* – For filling your sushi. I would recommend buying this fish from your local, trusted fishmonger who can advise you on the fish’s freshness and fillet it for you as you require.

Some supermarkets will have sushi grade fish in stock and it is possible to use this however it is always best to use the freshest fish available to you.

Additional Sushi Supplies

Fresh Vegetables
Soy Sauce
Glass Bowl
Cutting Board

*Obviously, these things will be largely dependent on the recipe and methods you are using and are at your discretion, there are also many things you can add if you choose to do so, but the above can act as a comprehensive list of everything you will need to make traditional sushi.

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