I haven’t found a great sushi restaurant in my new neighborhood so I have had to improvise a little when I have a sushi craving. I came across the sushi bowl concept in Super Natural Cooking by Heidi Swanson (author of 101 Cookbooks and Mighty Foods), and ever since then it has been a dish that makes its way onto my table every couple of weeks.

One of the main reasons I enjoy making a sushi-style meal at home is I can ensure that the seafood I buy is sustainable and fresh. There is a lot of bad seafood out there (and a lot of conflicting opinions concerning seafood safety), so the best option is to make friends with your fishmonger and do a little research. The websites Seafood Watch and Seafood Choices Alliance are both great resources and can really help narrow down the best possible seafood choices for you and your family.

Another benefit of the homemade sushi bowl is making small adaptations that add a nutrient boost. I like to switch out the enriched white rice traditionally found in sushi for whole-grain options, such as brown rice or forbidden rice. I also try to incorporate dark leafy greens (kale or swiss chard are my favorites). The inclusion of a miso-glaze brings in the powerful health properties of miso, a paste made of fermented soybeans. Miso has numerous health properties and also acts as an anticarcinogen, which helps reduce the effects of environmental toxins and aids digestion. One of the hidden gems (at least from a nutritional standpoint) of this recipe is the nori, a dried sea vegetable that aids the function of the kidneys, strengthens the nervous system and is very rich in protein.

Beyond being a nutrient-dense meal, one of the best things about this recipe is its flexibility. Incorporate vegetables that are in season and be creative. During warm weather I prefer to use raw vegetables in more of a traditional sushi style, but during the cold weather months I like the warmth of cooked vegetables, make adjustments according to your mood and enjoy!

Sushi Bowl with Miso-Glazed Yellowin Tuna

Miso-Glaze:
1/2 cup water
2 tablespoons brown rice syrup (natural sweetener)
Zest and juice of 1 lime
Zest and juice of 1 lemon
¼ cup yellow miso paste

Sushi Bowl:
3 tablespoons coconut oil (divided)
2 cups forbidden rice or short-grain brown rice (rinsed, soaked overnight)
3 ¾ cups broth (or water)
sea salt (a few pinches)
1 cup finely chopped yellow onion (about 1 onion)
2 cups chopped carrot (about 4 carrots)
2 garlic cloves, minced
4 cups finely chopped dinosaur kale (about 2 bunches)
½ cup loosely packed sunflower sprouts
2 tablespoons chopped cilantro for garnish
2 (4-inch) nori sheets
3 tablespoons tamari or shoyu

In a heavy pot, melt 1 tablespoons coconut oil. Add rice and sauté, stirring to coat the rice with the oil. Pour in the broth, add a pinch of sea salt and bring to a rolling boil. Boil for 5 minutes, uncovered. Reduce heat to lowest setting, cover tightly and cook for 1 ½ hours. Refrain from removing lid during cooking.

In a small saucepan set over medium-low heat, combine water and the brown rice syrup until the syrup dissolves. Add the zest and juice of the lemon and lime and then add the miso paste, whisking until smooth. Remove from heat and allow to cool completely.

Place the tuna filet in a baking dish and pour half of the cooled marinade over the tuna. Cover the tuna and refrigerate for at least one hour (and up to eight hours).
Add the remaining marinade back into a small saucepan and place over medium-low heat. Continue to cook for about 25 minutes; the mixture will reduce by about half.

Set a large sauté pan over medium-high heat and melt 1 tablespoons coconut oil. Add the chopped onion and sauté for 3 minutes or until onion has softened. Add the carrots and garlic and sauté for another 3 minutes; you want the vegetables to soften but not completely cooked through. Add the kale, sauté for another 2 minutes and then remove from heat.

Remove the tuna from the refrigerator, drain the marinade and place the tuna back in the dish on the counter.

Preheat oven to 350°F. Take the nori sheets and use kitchen shears to cut them into one inch pieces. Toast the sheets for 2 minutes or until crispy. Remove from oven and crumble (you are looking for small, irregular pieces).

When rice is finished cooking, set the carrot and kale mixture over medium-low heat and reheat vegetables. Add rice a scoop at a time into the kale and carrot mixture, stirring to incorporate. Once all of the rice has been added, drizzle with a tamari, taste and adjust seasonings. Keeping the sauté pan over low heat and begin the fish preparation.

Take the reduced marinade (it should be much thicker now) and brush all over the tuna.

Set a grill pan or medium sauté pan over medium-high heat and melt remaining coconut oil, just enough to coat the pan. Add the fish and quickly sear for one minute, and then flip for another minute. This should result in a nice rare tuna (adjust cooking time to your preferences). Remove from pan, let rest for a couple of minutes and slice into thin strips.

Plate the dish by adding rice to a large bowl and topping it with the toasted nori bits, chopped cilantro, sprouts and a few slices of the tuna filet. Serve warm.