Calling all sushi lovers, this one is for you! If you're looking for an easy yet impressive candida diet dinner recipe, then this Quinoa and Salmon Baked Sushi Recipe is sure to deliver.
Baked salmon sushi muffins went viral on Tik Tok, so I just had to give it a go with a Candida Diet friendly version. In this recipe I use quinoa instead of sushi rice, as well as a sugar free marinade for the salmon.
This recipe is gluten-free, low-carb, and high-protein, making it a healthy and satisfying option for anyone on a candida diet.
Fancy something a bit different? How about this recipe for gluten free fish and chips - made with suede (rutabaga) instead of potato!
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🍣 Can I Eat Sushi on the Candida Diet?
Sushi is a Traditional Japanese dish that combines rice, seafood, and vegetables and the history and varieties of sushi are extensive.
In the UK, the most recognised sushi consists of sticky rice and various fillings beautifully wrapped in Nori, which is a type of seaweed.
Most of this kind of sushi is made using short-grain white rice, which is seasoned with sugar and rice vinegar. Therefore, due to the higher sugar and starch content, no, this would not be permitted on a Candida Diet.
The solution? Make it yourself at home!
In this alternative recipe, I have substituted the rice filling with quinoa. Quinoa is a high-protein, and naturally gluten free grain alternative, so perfect for those following a low-carb diet like the Candida Diet.
I know what you're thinking; making sushi is too difficult! Fear not. This baked muffin tin sushi recipe can be executed by even the least practical of hands!
📋 Baked Sushi Ingredients
- Quinoa
- Nori sheets (seaweed)
- Wild salmon fillets
- Eggs
- For the Miso Marinade:
- White miso paste
- Fresh ginger
- 1 clove fresh garlic minced
- Sesame oil
- Lime juice
- Apple cider vinegar
- Paprika
- Optional garnish:
- Cubes of cucumber, fresh parsely, chopped spring onion
- Coconut aminos or organic tamari for added seasoning
- Toasted sesame seeds
See recipe card for quantities.
🥣 Instructions
Although the assembly takes a little care, the recipe itself is extremely straight forward so you will get the wow-factor with minimal effort! Keep reading to find out how to make your own Candida Diet friendly sushi.
1. Prepare Salmon
Combine all of the ingredients for the marinade and set aside. Next you will remove the skin and chop 240g of salmon (two fillets worth) into small cubes of around 2cm.
Coat the salmon cubes in the marinade and leave in the fridge in an airtight container to marinate for around 30 minutes.
Hint: Unlike meat, fish, and in particular flaky fish like salmon, is very delicate and so does not need very long to marinate. 30 minutes, therefore, is plenty.
2. Prepare Nori
One sheet of nori is normally around 20cm x 20cm. So to make 12 sushi bites, you will need to cut three sheets into quarters. I find it easiest to lay the cut sheets in a grid on the clean kitchen counter.
3. Prepare Eggy Quinoa
In this recipe, I have allowed for a generous portion of 40g of cooked quinoa per sushi bite.
160g of dried quinoa will make approximately 480g of cooked quinoa which is enough for 12 sushi bites at 40g each. You can use white or tri-colour quinoa, both work in this recipe.
Firstly, you should thoroughly rinse your quinoa. Then, in a saucepan bring the quinoa to a boil and cook for 15-20 minutes. Once cooked, drain through a fine mesh sieve, and leave to stand so that as much of the excess water drips away as possible. You want your cooked quinoa to be quite dry so as not to make the nori soggy.
Next, in a large bowl, beat together two eggs. Add your cooled, cooked quinoa and stir into the eggs to fully coat the quinoa and set aside.
4. Assemble Your Oven Baked Salmon Sushi Bites
Next is the fun part - assembly!
You will need to add around 1 tablespoon of the eggy quinoa to the centre of each square of nori. The moisture from the mixture will soften the nori sheet enough that it will easily mould into the muffin tin. Do not add too much quinoa to each sheet at this stage, as this will make it more difficult for you to pick up.
Next, you place each square into the muffin tin and press down gently so that it fits snugly into place. From here, you can evenly distribute the rest of the eggy quinoa to each nori case. Press down gently on each one to pack the quinoa together.
5. Top With the Salmon and Bake
Finally, you can top each nori "muffin" with a couple of cubes of the salmon mixture. Then you want to bake in a pre-heated oven for around 15-20 minutes, or until the fish has cooked.
If you like your salmon crispy, you could even put it under the grill instead.
⚖️ Variations
Spicy salmon sushi: add a little kick by adding a sprinkle of red pepper flakes to the marinade
🍽 Serving Suggestions
Serve your sushi bites either hot or cold depending on your preference!
Top with chopped fresh herbs such as parsley, spring onion or chives, some small cubes of cucumber or avocado, and a side of coconut aminos.
❓ FAQ
Conventional sushi uses sticky rice. Here, the starch in the rice easily holds the shape of the sushi together. Whereas quinoa in wholegrain form is not sticky and so will fall apart more easily. That is why the egg is needed to bind it together.
If you want to avoid the egg, or you are vegan, you can leave the egg out completely. Just note that the quinoa may be slightly crumbly once the bites have cooked, so it will be more difficult (although not impossible) to remove them from the tin.
Yes! The use of coconut aminos is used in place of soy sauce. Plus, quinoa is naturally gluten free.
And there you have it! Now you know how to make delicious, Candida Diet friendly sushi bites. These would make a great make-ahead appetiser or main for your next dinner party!
Did you enjoy this salmon sushi bake recipe? Please let me know how it turned out for you! Be sure to rate and leave a comment below, and tag @anti_candida_kitchen on Instagram with the hashtag #anticandidakitchen. Happy cooking!
📖 Recipe
Quinoa and Salmon Baked Sushi Recipe
Ingredients
- 160 g dried quinoa or 480g cooked quinoa
- 3 nori seaweed sheets
- 2 wild boneless, salmon fillets (approx 480g)
- 2 eggs beaten
- For the Miso Marinade:
- ½ tablespoon white Miso paste
- ½ teaspoon chopped fresh ginger
- 1 clove fresh garlic minced
- ½ teaspoon sesame oil
- 1 tablespoon lime juice (approx ½ lime)
- ½ teaspoon apple cider vinegar
- ½ teaspoon paprika
- Optional garnish:
- Cubes of cucumber, fresh parsely, chopped spring onion
- Coconut aminos for added seasoning
Instructions
- Combine the ingredients for the marinade in a small bowl.
- Slice the salmon into 2cm cubes and coat in the marinade. Leave in an airtight container in the refrigerator to marinate for up to 30 minutes.
- Preheat your oven to 180°C / 356°F.
- To prepare your dried quinoa, first rinse thoroughly and then bring to a boil in a saucepan. Once boiling, reduce the heat to low and simmer for a further 15-20 minutes or until the quinoa is cooked.
- When cooked, leave the quinoa to drain for at least 5 minutes to remove as much of the excess moisture as possible. Too much moisture will make the muffins difficult to remove once cooked.
- Meanwhile, cut the larger nori sheets into quarters. You will be left with 12 small squares of nori.
- Next, add 2 eggs to a bowl and lightly beat. Add the drained, cooked quinoa to the bowl and stir to coat.
- Arrange your nori into a grid on a clean work surface and add one tablespoon of eggy quinoa to the centre of each square.
- Transfer the squares to a muffin tin with space for 12 muffins. The moisture from the quinoa will quickly soften the nori enough to transfer each square to the tin.
- Distribute the remaining eqqy quinoa to the nori muffins and press down gently on each one to pack the quinoa together.
- Top each muffin with a spoonful of the marinated salmon and add to the oven to bake at 180°C / 356°F for 15-20 minutes.
- Serve the muffins hot or cold. Garnish with chopped cucumber, spring onion, fresh parsley and a couple of drops of coconut aminos if you prefer additional seasoning.
Notes
Last step! If you make this recipe, will you do me a huge favour and leave a ⭐⭐⭐⭐⭐ review letting me know what you thought? It really helps! Thanks for your support!!
Disclaimer: Nutritional info is approximate and for general guidance only. Unit conversions are automatically generated and may not be accurate.
Nicole says
I tried this recipe tonight served with a side plate of roasted vegetables.
Everybody loved their muffins. Thank you for your suggestion. I will do them again!
Carly says
Ahh so glad you enjoyed them, thank you for sharing!
Elle says
This sounds fantastic! I’m curious, I thought you can’t eat fermented foods when trying to get rid of candida… miso is fermented. I’ve just started the diet to clear out a bad case of candida.
Carly says
Hi Elle! If well tolerated, you can include small amounts of probiotic-rich fermented foods such as sauerkraut, kefir, kimchi and miso which are all beneficial for a healthy gut microbiome. If you suffer with digestive symptoms, however, fermented foods can be aggravating, especially if you eat larger portions, so if in doubt, speak with your doctor/nutritionist, or, if you notice it is triggering symptoms, avoid for the very early stages of healing. Best of luck!