について Onigiri (Tuna Mayo)
Rice ball with tuna and mayonnaise — konbini bestseller
How to Make Onigiri (Tuna Mayo) – Traditional & Healthy Version
Onigiri (Tuna Mayo), also known as 'ツナマヨおにぎり', is a beloved Japanese rice ball filled with a creamy tuna and mayonnaise mixture. This dish is a staple in Japanese bento boxes and convenience stores, celebrated for its simplicity and satisfying umami flavor. The combination of seasoned sushi rice (shari) and nori (seaweed) provides a pleasant balance of textures, while the tuna mayo filling adds richness without overpowering the delicate taste of rice. Onigiri is a great choice for busy mornings, picnics, or as a nutritious snack, reflecting Japan’s appreciation for seasonal ingredients and mindful presentation. The origins of onigiri date back centuries, with rice balls serving as portable meals for samurai and travelers. Tuna mayo is a modern favorite, introduced in the late 20th century and quickly gaining popularity for its convenience and taste. Onigiri embodies the Japanese concept of 'handmade food', where the care in shaping each rice ball is as important as the ingredients. Its versatility allows for endless variations, making it a wholesome and health-conscious option suitable for all ages. Whether enjoyed at home or during hanami (flower viewing), Onigiri (Tuna Mayo) captures the spirit of Japanese cuisine—simple, nourishing, and beautifully presented.
材料(2 medium-sized onigiri per serving分)
- 1 cup (uncooked) Japanese short-grain rice (Koshihikari or similar)
- 1.2 cups Water (For cooking rice)
- 1 can (70g) Canned tuna (In water, drained)
- 1.5 tbsp Japanese mayonnaise (Kewpie preferred)
- 1/2 tsp Soy sauce (Shoyu)
- 1/2 tsp Salt (For seasoning rice and hands)
- 2-4 strips Nori sheets (Roasted seaweed)
- 1/2 tsp Sesame seeds (Toasted, optional garnish) - オプション
- 1 tbsp Green onion (Finely chopped, optional) - オプション
- 1 tsp Rice vinegar (Optional for extra flavor) - オプション
作り方
- 1
Rinse the Japanese short-grain rice under cold water until the water runs clear. Drain well.
3 minutes
Proper rinsing removes excess starch and ensures sticky, yet distinct grains.
- 2
Cook the rice using a rice cooker or saucepan with 1.2 cups of water. Allow to steam for 10 minutes after cooking.
20 minutes
Letting rice rest after cooking improves texture and makes shaping easier.
- 3
In a bowl, mix drained canned tuna, Japanese mayonnaise, soy sauce, and green onion (if using) until creamy.
3 minutes
Use Kewpie mayo for authentic flavor and umami.
- 4
Season cooked rice lightly with salt and rice vinegar (optional). Allow to cool slightly for easy handling.
4 minutes
Cool rice to body temperature to avoid burning hands and help nori adhere.
この料理が健康的な理由
This dish is a healthy choice because it uses simple, whole ingredients and emphasizes portion control. Low in saturated fat and high in protein, Onigiri (Tuna Mayo) supports muscle maintenance and energy needs. The use of seasonal, minimally processed Japanese ingredients ensures a nutrient-dense meal, perfect for those tracking macros or seeking wholesome, satisfying foods.
Onigiri (Tuna Mayo) offers balanced nutrition with moderate carbohydrates from rice, lean protein from tuna, and healthy fats from Japanese mayonnaise. Tuna is rich in omega-3 fatty acids, vitamin D, and selenium, supporting heart and brain health. The addition of nori provides iodine and minerals, while sesame seeds add antioxidants and fiber. Customizable fillings and portion sizes make it suitable for calorie-conscious diets.
プロのヒント
- 💡Tip 1: Use freshly cooked Japanese rice for optimal stickiness.
- 💡Tip 2: Salt your hands to season rice and prevent sticking.
- 💡Tip 3: Add nori just before eating for maximum crispness.
保存と提供
Store onigiri in an airtight container at room temperature for up to 4 hours. For longer storage, refrigerate and wrap tightly to avoid drying; let come to room temperature before eating. Nori is best added just before serving.
最適な提供方法: Breakfast or Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 185.0 kcal |
| タンパク質 | 6.0 g |
| 炭水化物 | 28.0 g |
| 総脂質 | 5.0 g |
| 食物繊維 | 0.0 g |
