No-Fuss Sushi

Written by on Wednesday, 16 March 2022.
Tagged: fish, healthy cooking, healthy eating, nutrition, vegetables

  • Ready In: 32 minutes
  • Prep Time: 20 minutes
  • Cooking Time: 12 minutes
  • Serves: 4
No-Fuss Sushi

This meal is based on a couple of cans of tuna plus rice, edamame, avocado and cucumber, and is ready in a jiffy. Easy. If there are only two of you, either halve the recipe or save the leftovers for another meal.


  • 1 cup frozen edamame (young soy beans), defrosted
  • 200 g tinned tuna, drained
  • 1 avocado, diced
  • 8 nori chips or 1 nori sheet, cut into 8 pieces
  • 1 Lebanese cucumber, sliced into thin ribbons
  • 1 tablespoon salt-reduced soy sauce
  • 2 cups cooked brown rice
  • 1 tablespoon sesame seeds, black or white
  • Wasabi
  • Pickled Ginger

Nutrition per serve

1255 kJ (240 Cal), 17 g protein, 9 g fat (including 2 g saturated fat), 33 g carbohydrate (including 2 g sugars), 8 g fibre, 235 mg sodium.

Read our nutrition rating system.


  1. Arrange ingredients evenly among 4 individual plates or bowls.
  2. Drizzle with soy sauce and sprinkle with sesame seeds to serve.


  • To transform this into a poke bowl, substitute diced raw tuna or salmon for the tinned tuna.
  • To save time, you can buy pre-cooked brown rice in sachets, or even cook the rice the night before so you’re ready to assemble. Or use the rice that’s left over from another meal.
  • To save time, buy frozen pre-shelled edamame.



Recipe created and photographed by Helena Dowdall. You’ll find more of Helena’s work at her website.