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.
