This Tuna & Avocado Sushi Slice takes everything you love about sushi and transforms it into an easy, meal prep-friendly layered slice. Featuring seasoned sushi rice, creamy tuna, fresh avocado, cucumber and nori, it's packed with flavour, texture and protein without the hassle of rolling individual sushi pieces.

 

With 42g of protein per serve, this recipe is perfect for lunch, meal prep or a fresh, satisfying dinner that feels a little different from your usual routine.

 

 

Nutritional Info (Per Serving)

Calories: 338
Protein: 21g
Carbs: 50g
Fat: 6.5g

(Recipe total: 676 Calories, 42g Protein, 99g Carbs, 13g Fat)

 

 

Why You'll Love This Recipe 💗

✅ High-protein sushi-inspired meal
✅ No rolling required
✅ Great for meal prep lunches
✅ Packed with fresh ingredients
✅ Ready in just 20 minutes

This is the perfect recipe when you're craving sushi but want something simpler, more filling and easier to prepare at home.

 

Ingredients (Makes 2 Servings) 🍣

• 230g Coles Sushi Microwaveable Rice
• 2 cans John West Tuna Chunks in Springwater, drained
• 70g Avocado, sliced
• 60g Cucumber, finely diced
• 2 sheets Coles Roasted Nori Seaweed
• 20ml Flying Goose Sriracha Sauce
• 35g Praise 99% Fat Free Creamy Mayonnaise

 

Optional toppings:

• Sesame seeds
• Pickled ginger
• Reduced-salt soy sauce
• Spring onion

 

 

 

Directions 👩🏼🍳

 

Prepare the Ingredients

1. Cook the sushi rice according to packet instructions. Allow it to cool slightly before assembling.
2. Drain the tuna thoroughly and place into a bowl. Add the fat-free mayonnaise and mix well until creamy and fully combined.
3. Finely dice the cucumber and slice the avocado.
4. Cut the nori sheets into pieces that fit the size of your storage containers.

 

Assemble the Sushi Slice

5. Line two small glass containers with cling wrap, allowing some overhang to help remove the slice later.
6. Arrange the avocado slices evenly across the base of each container.
7. Spoon the tuna mixture over the avocado and gently press down to create a compact layer.
8. Place a layer of nori over the tuna.
9. Add the diced cucumber and spread evenly.
10. Firmly press the cooked sushi rice on top of the cucumber layer.
11. Finish with a final layer of nori and gently press everything down.
12. Refrigerate for 10 minutes to help the layers set and hold together.

 

Serve

13. Carefully flip each container onto a serving plate and remove the cling wrap.
14. Drizzle with sriracha and extra mayonnaise if desired.
15. Garnish with sesame seeds, pickled ginger or spring onion and serve immediately.

 

 

 

 

Storage & Meal Prep Tips 🧊

• Store covered in the fridge for up to 2 days.
• Best enjoyed chilled.
• Assemble the night before for an easy grab-and-go lunch.

💡 Tip: Keep the avocado layer slightly thicker to help prevent the rice from drying out during storage.

 

 

Nutritional Benefits 💪🏼

🐟 Tuna – An excellent source of lean protein and naturally rich in omega-3 fatty acids

🥑 Avocado – Provides healthy monounsaturated fats and fibre to help support satiety

🍚 Sushi rice – A carbohydrate source that helps fuel activity and recovery

🥒 Cucumber – Adds crunch, hydration and volume with minimal calories

🌿 Nori seaweed – Contains iodine, an important mineral involved in normal thyroid function

 

This Tuna & Avocado Sushi Slice is a fantastic way to enjoy the flavours of sushi in a convenient, meal prep-friendly format. The combination of lean protein from tuna, healthy fats from avocado and carbohydrates from sushi rice creates a balanced meal that can help support energy levels and keep you satisfied throughout the day.

 

Seaweed also contributes important micronutrients, including iodine, which plays a role in thyroid health. By incorporating a variety of whole food ingredients, this recipe delivers a broad range of nutrients while remaining simple, fresh and incredibly satisfying.