The Dish: Spicy Salmon Sushi Roll
March 26, 2010
DISH: Spicy Salmon Sushi Roll
RESTAURANT: Bento Nouveau
LOCATION: TD Centre , 100 Wellington St. W.
PRICE: $7.99
Sushi lovers who flock to kiosks in food courts, malls and grocery stores for their lunch-time fish fix can rejoice.
Nine pieces of spicy salmon sushi – a favourite selection, we're told – gets two thumbs up from our nutrition professional. The portion size is suitable, it's a lower-calorie, low-fat dish and has a moderate level of sodium. Impressive credentials for take-out food, says registered dietitian Carol Harrison.
"This is a great choice for people who want to keep their weight in check."
At 340 calories, the nine pieces of sushi are considered a lower-calorie dish. But its 14 grams of protein will help keep bellies full and mid-afternoon pastry cravings at bay. As well, the fish provides a good dose of heart healthy omega-3 fats.
"A lot of us fall short of the recommended two servings of fish a week," Harrison says. "And salmon is a good choice because it's a low-mercury fish."
The seaweed wrap and seasonings are the likely culprits for the 675 mg of sodium in the sushi, just under half the amount of what the body needs in a day. But beware of dunking sushi in too much salty soy sauce.
"Ask for a light soy sauce, which generally has about 25 per cent less sodium," says Harrison. "And limit yourself to one tablespoon. Even with a light soy sauce, that would still have about 600 mg of sodium."
If, after popping nine sushi pieces, you're still hungry add a small seaweed salad (45 calories) or an order of edamame (120 calories) to your meal – an easy way to get more veggies in your diet.
And please be mindful this upbeat review of salmon sushi rolls does not hold true for all sushi dishes. Those made with shrimp tempura or laced with mayonnaise will have many more calories and much more fat.
Toronto Star
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