Serves 6
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Sushi doesn’t get any healthier than this. Packed with salmon, an assortment of grains, appetising pickled cucumbers and a kick of spice, this is the go-to food for weight-friendly meal prep. You can even be flexible with its ingredients.



  • ½ cup (100 g) brown rice
  • ¼ cup (50 g) tricolour quinoa
  • ¼ cup (50 g) pearl barley
  • 2 cups (500 ml) water
  • ¼ cup (60 ml) rice vinegar
  • 2 tbsps caster (superfine) sugar
  • ½ tsp sea salt flakes
  • ¼ cup (35 g) sunflower seeds, chopped finely
  • 2 sheets toasted seaweed (nori)
  • 200 g sashimi-grade salmon, sliced thinly
  • ½ teaspoon chilli powder
  • 1 medium avocado (250 g), sliced thinly
  • 1 tsps lemon juice


  • 2 Lebanese cucumbers (260 g), peeled, sliced thinly
  • 2 tbsps rice vinegar
  • 1 tbsps caster (superfine) sugar
  • 1 clove garlic, sliced thinly
Bring rice, quinoa, barley and the water to the boil in a medium saucepan. Reduce heat; simmer, covered, for 30 mins or until water is absorbed. Remove from heat; stand, covered, for 10 mins.
Meanwhile, combine vinegar, sugar and salt in a small bowl. Place rice mixture and seeds in a large, wide, stainless steel bowl. Using a plastic spatula, repeatedly slice through rice mixture at an angle to separate grains, gradually pouring in vinegar mixture. Stand for 10 mins to cool.

Grease and line a 19 cm square cake pan with plastic wrap. Place one nori sheet, trimming to fit, shiny side-down, over base of pan. Spread half the rice mixture over nori. Top with salmon; sprinkle with chilli.


Combine avocado and juice in a small bowl. Place avocado mixture over salmon; top with remaining rice mixture. Place remaining nori sheet, trimming to fit, shiny side-up, over rice mixture. Cover nori with plastic wrap. Place food cans on sushi to weight it down. Refrigerate for 6 hrs or until firm enough to cut.


To make pickled cucumber, combine ingredients in a medium bowl; stand for 5 mins for flavours to develop. Drain.


Remove sushi from pan; cut into squares. Serve with pickled cucumber.

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