Spicy Tuna Mayo Onigiri

Onigiri, or Japanese rice balls, are one of the simplest yet most versatile foods in Japanese cuisine. Spicy Tuna Mayo Onigiri is a perfect example of how onigiri can blend tradition with contemporary flavours. Unlike a heavy meal, this combination offers a protein boost without weighing you down, making it a go-to choice for quick lunches, road trips, or post-workout snacks. Great in a classic triangular shape or a simple rounded ball, onigiri is a perfect balance of convenience and nourishment.

Ingredients:

• 1 cup cooked Japanese short-grain rice

• 1 can (95g) tuna, drained

• 1 tbsp Japanese mayonnaise (Kewpie)

• 1 tsp Sriracha or Japanese chili oil (adjust to spice preference)

• ½ tsp soy sauce

• 1 sheet nori, cut into strips

• A pinch of salt

• Sesame seeds (optional, for garnish)

Method:

1. In a small bowl, mix the tuna with Japanese mayo, Sriracha, and soy sauce until well combined. Adjust spice level to taste.

2. Wet your hands with water and sprinkle them with a little salt to prevent the rice from sticking.

3. Take a scoop of warm rice (about ⅓ cup) and flatten it slightly in your palm.

4. Place a small spoonful of the spicy tuna mixture in the center of the rice.

5. Gently fold the rice over the filling, shaping it into a triangle or ball, ensuring the tuna is fully enclosed.

6. Wrap a strip of nori around the base of the onigiri for easy handling.

7. Optional: Sprinkle sesame seeds over the rice for added texture and flavour.

8. Enjoy fresh or pack in a bento for later!

The Recipe’s Health Benefits 

• Japanese Short-Grain Rice: Japanese rice is a great source of complex carbohydrates, providing sustained energy while being easy to digest. It contains small amounts of protein and essential minerals like magnesium, which supports muscle and nerve function. The slightly sticky texture of short-grain rice helps hold onigiri together, making it perfect for handheld meals.

• Tuna: Tuna is packed with lean protein, helping with muscle repair and satiety. It’s also an excellent source of omega-3 fatty acids, which support brain function, heart health, and reduce inflammation. The selenium and vitamin D in tuna further contribute to immune health and overall vitality.

• Japanese Mayonnaise (Kewpie): Unlike regular mayonnaise, Japanese mayo is made with egg yolks instead of whole eggs, giving it a richer texture and flavour. It contains healthy fats, which help with nutrient absorption, and its umami depth enhances the overall taste of the filling.

• Sriracha or Japanese Chili Oil: A touch of spice not only adds heat but also provides capsaicin, a compound found in chili peppers that may boost metabolism and promote blood circulation. The small amount of spice enhances flavour without overwhelming the delicate balance of the onigiri.

• Soy Sauce: Soy sauce adds a savoury umami kick while providing small amounts of essential amino acids. When used in moderation, it enhances flavour without the need for excessive salt. Opting for low-sodium soy sauce can help maintain better sodium balance.

• Nori (Seaweed): Nori is loaded with iodine, which supports thyroid function and metabolism. It’s also a good source of antioxidants, vitamins A and C, and minerals like zinc and iron. The crispy texture contrasts well with the soft rice, adding both flavour and nutrition.

• Sesame Seeds (Optional Garnish): Sesame seeds are rich in healthy fats, plant-based protein, and essential minerals like calcium, magnesium, and iron. They contain lignans and antioxidants that support heart health and reduce oxidative stress. Sprinkling sesame seeds on top of onigiri adds a slight crunch while boosting its nutritional profile.