Since uncooked fish carries with it the risk for parasites, visit sushi restaurants that serve only previously frozen or cooked fish. A sushi chef combines pieces of fish, vegetables and sometimes mayonnaise or sauce on dried seaweed, rolls it up and cuts into pieces, usually four to six pieces per order. White rice is usual, although you may be able to find brown rice in some restaurants. Depending on the size of the roll, you’ll usually get about a half-cup to one cup of rice per roll, or one to two servings (100 calories per serving). Fish can be very lean, like abalone or flounder, or fattier (and healthy, too) such as tuna, salmon and mackerel.

What’s fun about Japanese restaurants is sushi chefs can be as imaginative as they like, and so can you. If the menu doesn’t give a good explanation of the ingredients in the sushi roll, ask. Or tell! Tell your server that you want a roll with fish and veggies, but you don’t want added mayonnaise (commonly used in American rolls). Check out your eDiets Dining Out Guide — we have a comprehensive list of Japanese menu items to choose from, so you’ll be prepared when visiting your favorite Japanese venue.

How Much Sushi is Healthy?