Sushi Cravings? What to Order at a Sushi Restaurant
By Breeann


Yesterday while I was chatting with Sarah, our Joy Girl and Isabelle, our Nutrition Coach we started on the topic of nutrition and since it was close to lunch time, we were chatting about cravings. Sarah and I started talking about sushi and how we love it!! That got me thinking – can we still fulfil our sushi cravings and still stay within our macros? I know there are plenty of you out there who love sushi and some of you will probably snicker as a group of us were out a couple weeks ago at Dragon Rolls and ordered the whole restaurant worth of sushi. The funny thing is that sushi can either be a very poor choice or a very, very smart choice in terms of nutrition. So we have gathered several tips that’ll be worthwhile the next time you crave sushi!



Don’t skip the appetizers and go straight to the special rolls!
Start smart! When it comes to appetizers, keep it simple. The appetizer section is not usually short and more than likely will include lots of options starting with the word “tempura” aka extra calories and fat. If you are trying to avoid extra carbs and fats, stick to something that has more simple ingredients. Some great options are mango salad, avocado salad, seaweed salad, edamame or steamed vegetable gyoza. Ordering sashimi is another great option as it includes lots of protein and little to no carbs.



There for the fish
Stock up on all those good sources of protein. Bluefin tuna or tuna in general is lower in fat and higher in protein. Salmon is also going to be rich in omega-3s, the unsaturated fats that protect the heart, flushes out the bad cholesterol and boosts brain power. Tuna and salmon also deliver a big dose of vitamin D. Some of the rolls will be topped with fish and have fish inside as well – double win!



You Saucey Little Thing
If you are worried about trying to track some of those rolls that include sauces inside or draped over, ask for them on the side. Mayonnaise based sauce are popular in sushi rolls and should be avoided – stick to more plant based fats like avocado. There is also that yummy sweet brown sticky eel sauce that provides nothing nutritious and is very high in sugars and sodium.



Pass on the “fancier”rolls
Those pay include rainbow, dynamite and spider. These rolls are larger and have more ingredients and therefore higher in calories. Order veggie rolls like those with spinach, mushrooms, cucumber or avocado. You can sometimes substitute rice for brown rice if they have that option. There are ample amounts of fibre in brown rice which is key to fat loss.



Slow down!
Have you ever been to your favourite sushi place and can hardly move out of your seat after because you’re so stuffed? Pace yourself while eating mindfully. Use those chopsticks and slow down. When you eat slowly, you digest better. You lose or maintain weight more easily. Yet you also feel more satisfied with each meal. If you rush your meals, your digestion suffers. It might seem like each meal is over too soon, which often makes you want to eat more. Or you “overshoot the runway”, finishing the meal before your natural indulgence signals kick in, and ending up suddenly and uncomfortably overstuffed.

Hopefully these tips will help you be mindful next time you visit a sushi restaurant! Here is one of my favourite recipes for a sushi bowl – and there is no “rolling” involved!





1 wild caught salmon 6 oz fillet portion

1/4 Avocado, sliced

1/4 cup chopped cucumber

2 green onion, sliced

1/4 cup carrot matchsticks (or sliced carrots)

2 sheets nori, cut into strips

sesame seeds for garnish (optional)

Cauliflower Rice (see recipe below) I used President’s Choice chopped cauliflower so avoid the mess!

1 tsp mayonnaise

1 tsp sriracha sauce

1 tsp coconut aminos (optional)



  1. Preheat oven to 425 degrees and bake salmon for 15 minutes. I usually throw some salt and pepper, squeeze some lemon juice and drizzle a little bit of oil on top (avocado or olive)
  2. Prepare the “Rice”.  Sautee the cauliflower rice in a little bit of coconut oil for 6-8 minutes stirring frequently.
  3. Prepare the sriracha aioli by stirring together the mayonnaise and sriracha, set aside.
  4. To assemble your Salmon Sushi Bowl, add cauliflower rice to bowl. Top with you cut up salmon pieces, avocado, cucumber slices, green onion slices, carrots and a few pieces of nori. Drizzle with sriracha aioli and coconut aminos. Garnish with sesame seeds if desired.