Fast, fun, and good for you! 🐟✨ These healthy Salmon Hand Rolls are a kid approved weeknight win AND Mediterranean Diet friendly. Roll 'em up and enjoy!
Salmon hand rolls for the win!
These salmon hand rolls have saved me more than once when I needed dinner on the table fast 🍣✨ - and my kids love assembling their own! They're quick, healthy, and fun.
They're also perfect for using up leftover salmon, so I like to cook a little extra when we have my favorite spinach and kale salad. Then I have a delicious, easy meal ready for later in the week!
New to the Mediterranean Diet? Start with my Mediterranean Diet for Beginners Guide to learn what to eat and how to build simple Mediterranean meals. Whether you're new to the Mediterranean Diet or a long-time follower, these hand rolls are a delicious win:
- 🌾 Brown rice: A simple swap from white rice adds fiber, magnesium, and antioxidants. Whole grains like brown rice are foundational to the Mediterranean Diet and can help with digestion, heart health, and healthy weight management.
- 🫧 Nori (seaweed): This tasty wrap brings iodine, fiber, and essential minerals to your plate.
- 🌊 Salmon: A staple of the Mediterranean Diet, salmon is packed with omega-3s to support heart and brain health.
The best part? Salmon hand rolls are endlessly customizable 🎨:
- Need more veggies? Add sliced sweet peppers, cucumbers, or shredded carrots.
- Want extra protein and a dose of heart-healthy soy? Toss in some edamame!
However you roll them, have fun and enjoy every delicious bite. 💙✨
Instructions
Prep your ingredients
Stuff, tuck & roll!
Enjoy!
FAQ
If you can pick, choose wild. Wild salmon has fewer calories and half the saturated fat content. Farmed salmon also tests higher for pollutants.
I'm sure that I enjoy rice and that whole grains are part of the Mediterranean Diet. Using a short grain brown rice can help up the sticky factor. My grocery stores only ever have long grain in stock so that is what I use. You can also try using half white and half brown as you transition to the "brown rice life."
If white rice is something that you just can't imagine life without, don't! Enjoy it in moderation and get your whole grains elsewhere if that's healthy for you. The Mediterranean Diet is Mediterranean pattern of eating and the big picture is what matters most.
Variations
The options are endless!
Spicy - Add a drizzle of light spicy mayo, jalapeño slices, or a dab of wasabi for a kick.
Colorful - Brighten things up with slices of orange and red sweet peppers, and serve on a bed of shredded red cabbage for extra crunch and color.
Kid-Friendly - Serve the ingredients deconstructed on a plate with extras like cucumber matchsticks and shredded carrots. Let the kids roll their own - it's fun and gets them involved!
Storage
Salmon hand rolls are best eaten immediately. You can prep the rice and salmon ahead of time or store then leftovers separately if needed. You'll want to eat the salmon and rice within three days after cooking.
Top Tip
These rolls can get a little messy. That just means you're doing it right! Have fun and roll with it!
📖 Recipe
Ingredients
- 12 ounces (340 ⅕ grams) salmon filets (usually about 4 filets)
- 2 tablespoons (30 milliliters) lite soy sauce
- 2 cups (390 grams) of cooked brown rice use ½ amount needed if uncooked
- 2 teaspoons (10 milliliters) rice vinegar
- 3 (3) Nori sheets
Instructions
Cook the Rice
- Prepare the brown rice according to package instructions.
- When cooked, stir in the rice vinegar and fluff with a fork.
Cook the Salmon
- Preheat your oven to 400°F.
- Place the salmon filets on a baking sheet lined with parchment. Drizzle with soy sauce.
- Bake for 12-15 minutes, or until the salmon flakes easily with a fork.
- Shred or chop the salmon into bite-sized pieces.
Assemble the Hand Rolls
- Lay a nori sheet shiny side down.
- Add a small scoop of rice (about ¼ cup) and top with 1 ½ ounces of salmon and your favorite veggies.
- Roll it up like a cone or mini burrito. Dip in extra soy sauce if you like!
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