Crab, Avocado and Mango Roll

Gluten Free
Dairy Free
Health score
36%
Crab, Avocado and Mango Roll
27 min.
6
492kcal

Suggestions

Ingredients

  •  avocado peeled seeded cut into thin slices
  • 0.3 cup sesame seed black
  • teaspoons juice of lemon 
  • teaspoons brown sugar light
  • pound lump crab meat dry with paper towels drained
  •  mangos peeled cut into thin slices
  • 0.3 cup mayonnaise 
  • sheets nori seaweed toasted
  • 0.5  bell pepper red cored seeded cut into thin slices
  • 0.3 cup seasoned rice vinegar 
  • cups short-grain sushi rice (recommended: Kokuho Rose)
  • 2.5 cups water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • baking paper
  • knife
  • plastic wrap

Directions

  1. Special equipment: bamboo sushi mat
  2. *Can be found at specialty Asian markets
  3. Serving suggestion: wasabi, sweet picked ginger, soy sauce
  4. In a medium bowl, mix together the crabmeat, mayonnaise, lemon juice, and sugar.
  5. Place a piece of plastic wrap on the sushi mat. Using wet fingers, spread 1 1/4 cups of the rice evenly over the plastic wrap to form a rectangle slightly smaller than the sushi mat.
  6. Lay a sheet of nori over the rice. Arrange 1/4 of the crab mixture along the center of the nori leaving a 2-inch border at the top. Top the crab mixture with 1/4 of the avocado slices, 1/4 of the mango slices, and 1/4 of the red bell pepper slices. Using the sushi mat as a guide, fold the rice over the filling and roll into a cylinder.
  7. Remove the plastic wrap. Repeat with the remaining ingredients.
  8. Sprinkle each roll with the black sesame seeds.
  9. To serve, using a sharp, damp knife, slice each cylinder into 6 pieces (re-wet the knife after each slice). Arrange the crab rolls on a serving platter and serve with wasabi, sweet pickled ginger and soy sauce.
  10. *Can be found at specialty Asian markets
  11. Place the rice and water in a medium saucepan over high heat. Bring the mixture to a boil. Cover the pan and reduce the heat to low. Simmer for 25 minutes.
  12. Sprinkle the vinegar over the rice and mix with a fork.
  13. Transfer the cooked rice to a parchment paper-lined baking sheet. Allow the rice to cool completely before using.

Nutrition Facts

Calories492kcal
Protein16.78%
Fat29.4%
Carbs53.82%

Properties

Glycemic Index
56.79
Glycemic Load
44.78
Inflammation Score
-9
Nutrition Score
30.146521821942%

Flavonoids

Cyanidin
0.14mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.59mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.16mg
Hesperetin
0.48mg
Naringenin
0.05mg
Luteolin
0.07mg
Kaempferol
0.02mg
Myricetin
0.02mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:491.71kcal
24.59%
Fat:15.98g
24.59%
Saturated Fat:2.44g
15.26%
Carbohydrates:65.85g
21.95%
Net Carbohydrates:60.23g
21.9%
Sugar:8.12g
9.02%
Cholesterol:35.67mg
11.89%
Sodium:702.47mg
30.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.52g
41.05%
Vitamin B12:6.82µg
113.58%
Copper:1.22mg
61.02%
Folate:243.55µg
60.89%
Selenium:40.4µg
57.72%
Manganese:0.98mg
48.88%
Vitamin C:35.86mg
43.47%
Zinc:6.03mg
40.21%
Vitamin B1:0.5mg
33.3%
Phosphorus:296.8mg
29.68%
Iron:4.53mg
25.18%
Vitamin B3:4.8mg
23.99%
Vitamin K:24.25µg
23.1%
Magnesium:90.33mg
22.58%
Fiber:5.62g
22.5%
Vitamin B6:0.44mg
21.95%
Vitamin B5:1.72mg
17.23%
Vitamin A:847.83IU
16.96%
Potassium:490.73mg
14.02%
Calcium:114.19mg
11.42%
Vitamin E:1.5mg
10.03%
Vitamin B2:0.16mg
9.12%