Sushi Bake: A Healthier Twist on a Japanese Favorite

Meals

Sushi bake has become one of my absolute favorite dishes since embarking on my weight loss journey. It’s a perfect fusion of traditional sushi flavors, comfort food, and convenience, all in one dish. But don’t worry—this version is lightened up and packed with protein, so you can indulge in sushi goodness without the guilt.

During my 100-pound weight loss, I learned that moderation and balance are key. You can still enjoy the foods you love—just tweak the ingredients and cooking methods to make them fit into your healthier lifestyle. This Sushi Bake is a great example. It features all the flavors of a classic sushi roll but with a fraction of the fuss, plus healthier swaps that make this dish both nutritious and absolutely delicious.

So, let’s dive into the recipe!

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Healthy Sushi Bake Recipe

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Macros per Serving (Makes 6 servings):

• Calories: 380

• Protein: 30g

• Carbs: 40g

• Fat: 15g

• Fiber: 2g

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Ingredients:

• 2 cups cooked white rice (preferably short-grain or sushi rice)

• 2 tbsp rice vinegar

• 1/2 tsp sesame oil

• 1 lb cooked salmon (I air-fried it for 20 minutes at 400°F)

• 1 cup imitation crab meat (or real crab, if preferred)

• 1/2 cup light mayonnaise

• 3 heaping tbsp light cream cheese

• 1 tbsp sriracha (optional for extra heat)

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp paprika

• 1 tsp salt and pepper (to taste)

• Furikake seasoning (for topping rice)

• Sriracha sauce (for drizzling on top)

• Spicy mayo (1/4 cup mayo + 1 tbsp sriracha for topping)

• Black sesame seeds (for garnish)

• Green onions (sliced, for garnish)

• Cucumber (optional, for topping)

• Nori sheets (to pair with the bake)

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1. Prepare the Rice:

Start by cooking your rice (2 cups cooked). Once it’s done, add the rice vinegar and sesame oil to it while it’s still warm. Stir everything together to make sure the rice absorbs the flavors and is slightly sticky—this will give the sushi bake its authentic texture.

2. Cook the Salmon:

Season the salmon with garlic powder, onion powder, paprika, salt, and pepper. Then, cook the salmon in an air fryer at 400°F for about 20 minutes or until it’s fully cooked and flakes easily with a fork. Once done, mash it up into smaller pieces using a fork.

3. Prepare the Crab Mixture:

In a bowl, combine the shredded imitation crab meat, light mayo, light cream cheese, and sriracha. Mix everything together until smooth and creamy. You can adjust the amount of sriracha depending on how spicy you want it. This mixture will add a creamy, flavorful layer to your sushi bake.

4. Assemble the Sushi Bake:

In a baking dish, spread the seasoned rice evenly across the bottom. Then, sprinkle furikake seasoning (a Japanese rice seasoning) on top of the rice for extra flavor. Furikake adds a unique umami touch that makes this dish feel even more like sushi.

Next, layer the salmon mixture over the rice. Gently spread it out so it covers the rice evenly. Then, top with the imitation crab mixture, spreading it out evenly to form a smooth, creamy layer.

5. Bake:

Place your sushi bake in the oven and bake at 350°F for 15-20 minutes, or until the top is slightly golden and bubbly.

6. Garnish & Serve:

Once the sushi bake is done, remove it from the oven and drizzle it with sriracha and spicy mayo (for a creamy, spicy kick). Garnish with black sesame seeds, green onions, and some sliced cucumber for a fresh crunch. Serve the bake with nori sheets on the side—perfect for scooping up all the deliciousness.

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Meal Prep & Storage Tips:

1. Meal Prep:
   This sushi bake is a fantastic option for meal prep. You can make the entire dish ahead of time and store it in the fridge for up to 3 days. Just reheat it in the microwave or oven (at 350°F for about 10 minutes) when you’re ready to eat.

2. Freezing:
   If you want to make a larger batch and store it for even longer, this sushi bake freezes well! Simply allow it to cool completely, cover it tightly, and freeze for up to 2-3 months. When you’re ready to enjoy it, let it thaw overnight in the fridge and reheat as mentioned above.

3. Customizing:
   If you’re not a fan of salmon or crab, you can easily swap these proteins out. Grilled chicken breast, tofu, or even shrimp could work as great substitutes. Just be sure to season the protein accordingly!

4. Serving Suggestions:
   Sushi bake is best served alongside some crunchy nori sheets, which you can use to scoop up the delicious layers. It’s a fun and interactive meal, perfect for a family dinner or a casual gathering with friends.

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Additional Notes:

• Sushi Rice:
  If you’d like to take this dish to the next level, use sushi rice for a more authentic texture. Sushi rice is sticky and gives the bake that signature sushi roll feel.

• Lowering Calories:
  For a lighter version, feel free to reduce the amount of light mayo and cream cheese or opt for low-fat versions of both. You could also reduce the amount of sriracha if you want to make it less spicy.

• Alternative Toppings:
  If you’re not into sriracha or spicy mayo, you can top the sushi bake with avocado slices, pickled ginger, or even a sprinkle of sesame seeds for added crunch.

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Conclusion:

This Sushi Bake is a delightful and healthier take on the sushi rolls we all love. It’s filled with flavorful salmon, creamy crab, and tangy mayo—plus all the comforting elements of a baked casserole. With its balance of healthy fats, protein, and delicious flavors, this dish is perfect for anyone looking to satisfy their sushi cravings while staying on track with their wellness goals.

The best part? It’s customizable, easy to make, and incredibly satisfying. Whether you’re meal prepping for the week or looking for a fun dinner to share with family and friends, this sushi bake is a win every time.

Enjoy, and remember—eating healthy doesn’t mean sacrificing flavor!