Healthy Cooked Salmon Hand Rolls Recipe: Perfect for Lunch

If you’re like me and always on the lookout for a quick, healthy, and delicious meal that works for lunch, dinner, or even a snack, then you’re going to love these Cooked Salmon Hand Rolls. They’re super easy to make and packed with flavor and nutrients. Whether you’re a fan of sushi or just want something light and nutritious, this recipe has you covered! What I love about hand rolls—also known as temaki in Japanese—is that you get all the sushi-like goodness without needing any special tools or raw fish. In this version, we use cooked salmon, which adds a rich, savory flavor that pairs perfectly with fresh veggies and seasoned rice.

Let’s dive into how to make these easy yet impressive hand rolls!

Ingredients

For the Salmon:

• 2 salmon fillets (about 6-8 oz each)
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 tsp soy sauce (optional for extra flavor)
• 1 tsp lemon juice
• 1 garlic clove, minced
• 1 tsp honey or maple syrup (optional for a touch of sweetness)

For the Hand Rolls:

• 1 ½ cups sushi rice, cooked and seasoned (season with 2 tbsp rice vinegar, 1 tbsp sugar, 1 tsp salt)
• 6 sheets of nori (seaweed paper)
• 1 small cucumber, julienned
• 1 small avocado, sliced
• 1 medium carrot, julienned
• 2 tbsp sesame seeds (optional, for extra crunch)
• Soy sauce, for dipping
• Wasabi and pickled ginger (optional for serving)

For Garnish (Optional):

• Sliced green onions
• Thinly sliced radishes
• Microgreens or fresh herbs (like cilantro or mint)

How to Make Cooked Salmon Hand Rolls: Step-by-Step

Step 1: Cook the Salmon

Start by preheating your oven to 375°F (190°C). Prepare the salmon fillets by rubbing them with olive oil, then season generously with salt, pepper, minced garlic, lemon juice, and a touch of honey or soy sauce if desired.

Place the seasoned salmon on a baking sheet lined with parchment paper and bake for 12-15 minutes, or until the salmon is fully cooked and flakes easily with a fork. Set aside to cool slightly while you prepare the other ingredients.

Step 2: Prepare the Sushi Rice

While the salmon is cooking, you can get your rice ready. If you haven’t already, cook the sushi rice according to the package instructions. Once it’s done, transfer it to a large bowl and season with rice vinegar, sugar, and salt. Gently fold the rice to mix the seasoning, then set it aside to cool slightly.

Step 3: Prep Your Vegetables

Julienne (cut into thin strips) the cucumber, carrot, and avocado. You want your veggies to be thin and long so they fit well in the hand rolls without being too bulky. Set these aside in small bowls so they’re ready for assembly.

Step 4: Flake the Salmon

Once the salmon has cooled enough to handle, use a fork to gently flake it into bite-sized pieces. You want the salmon to be tender but still hold together well.

Step 5: Assemble the Hand Rolls

Now comes the fun part—assembling the hand rolls! Lay a sheet of nori shiny-side down on a clean, dry surface. Wet your hands slightly to prevent sticking, and grab a small handful of sushi rice (about 2 tbsp). Spread the rice over one-third of the nori sheet, pressing it gently into an even layer.

Place a few pieces of flaked salmon, cucumber, avocado, and carrot diagonally on the rice. Sprinkle with sesame seeds and any optional garnish (like green onions or radishes).

To roll, start from the bottom left corner of the nori sheet and fold it over the filling, creating a cone shape. Continue rolling until the nori forms a cone around the filling, leaving the top open. The rice will help the nori stick at the seam.

Step 6: Serve and Enjoy!

Serve the cooked salmon hand rolls immediately with a side of soy sauce for dipping. If you enjoy a little extra spice, add a dab of wasabi inside the roll or on the side, and serve with pickled ginger for that perfect sushi experience at home.

Tips and Variations for Cooked Salmon Hand Rolls

1. Spicy Salmon Variation: If you love a kick of spice, mix the flaked salmon with sriracha mayo before adding it to the hand rolls. This creates a creamy, spicy filling that’s irresistible.
2. Swap the Protein: If you’re not in the mood for salmon, try cooked shrimp, grilled chicken, or even crispy tofu for a plant-based version.
3. Add Crunch: For some extra texture, try adding tempura flakes or crushed roasted seaweed to the filling.
4. Use Brown Rice: Want an even healthier twist? Substitute white sushi rice with brown rice for more fiber and nutrients.
5. Vegetarian Option: Skip the salmon and pack your rolls with marinated tofu, mushrooms, or even a mix of avocado and crunchy vegetables for a satisfying vegetarian version.
6. Make-Ahead Tips: If you want to prepare ahead of time, you can cook the salmon and prep the vegetables a day in advance. Just store them in airtight containers in the fridge, and assemble the hand rolls when you’re ready to eat. However, be sure to assemble the rolls right before serving to keep the nori crisp.

Why You’ll Love This Recipe

These Cooked Salmon Hand Rolls are not only flavorful but also versatile and customizable. They’re a great way to enjoy the vibrant flavors of sushi with cooked fish, making it perfect for those who prefer not to eat raw seafood. Plus, they’re healthy, loaded with omega-3s from the salmon, and packed with fresh vegetables.

So the next time you’re in the mood for something light, fresh, and flavorful, give these healthy salmon hand rolls a try. They’re sure to become a new favorite in your weekly meal rotation!

Nutrition

Here’s an approximate nutritional breakdown for Cooked Salmon Hand Rolls based on the ingredients provided. These values are estimates and can vary depending on the exact quantities and brands used.

These values assume that the hand rolls are made with salmon, sushi rice, vegetables (avocado, cucumber, and carrots), and nori sheets, without additional sauces or garnishes. If you add sauces like soy sauce or spicy mayo, the sodium and calorie counts will increase.