What types of sushi can you eat that are fully cooked or contain no raw fish?
Sushi does not always involve raw fish. There is a wide selection of fully cooked and plant based sushi options that include ingredients such as grilled unagi, boiled ebi, tamago, teriyaki chicken and seasoned vegetables. These sushi varieties are suitable for people who prefer cooked food, follow a vegetarian or vegan diet or need to avoid raw ingredients for health or religious reasons. Most of these options are commonly available in sushi restaurants and retail food stores across the UK.
Sushi is more than raw fish
The word sushi refers to vinegared rice combined with other ingredients. Raw seafood is commonly used but not required. Sashimi, by contrast, is a dish that features sliced raw fish served without rice. This distinction is important when selecting sushi options that are safe for pregnancy or more appealing to children and people new to Japanese cuisine.
Why do many people in the UK choose cooked sushi?
Safer for people with dietary limitations
Cooked sushi reduces the risk of exposure to harmful bacteria and parasites that can be found in raw seafood. For pregnant people, older adults and those with weakened immune systems, cooked options are the safer choice.
Accessible and familiar taste
Some people do not enjoy the texture or flavour profile of raw fish. Cooked and vegetarian sushi styles are more familiar and easier to try for beginners or anyone who wants a more subtle flavour.
Have you ever had cooked sushi?
Yes, i've had cooked sushi
No, only raw sushi
I've never even had sushi
What are the different types of sushi that are not raw?
You can choose from several categories of sushi made without raw ingredients. These include cooked seafood, egg based preparations, vegetarian and vegan styles and rolls influenced by Western ingredients and preparation methods.
Which sushi types include cooked seafood?
Ebi nigiri
Ebi is the Japanese word for prawn. In this case, the prawns are boiled and placed on top of hand formed sushi rice. Ebi nigiri is lightly sweet and has a firm bite that makes it an easy option for anyone trying sushi for the first time.
Unagi nigiri and maki
Unagi is freshwater eel that is grilled and brushed with a thick sweet soy sauce known as unagi no tare. It is commonly served as nigiri or inside a sushi roll. Unagi has a rich flavour and is high in protein, vitamin A and omega 3 fatty acids.
Kani maki
Kani usually refers to imitation crab which is made from cooked and flavoured fish protein such as Alaskan pollock. This ingredient is used in popular rolls like the California roll and is considered safe to eat during pregnancy because it is pasteurised.
Tako nigiri
Tako is octopus that is boiled and sliced. This method softens the texture and brings out a delicate sweetness. It is often served as nigiri. Octopus used in sushi is cleaned and cooked to ensure safety and quality.
Aburi style sushi
Aburi refers to fish or seafood that has been seared using a flame. This partial cooking changes the texture and adds a smoky flavour. It can be a good choice for people who want something less raw without switching to fully cooked styles.
Egg and poultry based sushi options
Tamago nigiri
Tamago is a rolled omelette made with egg, dashi, sugar and soy sauce. It is usually served as nigiri with a strip of nori to hold it in place. The sweet and savoury taste makes it popular with children and a great choice for anyone who prefers mild flavours.
Teriyaki chicken rolls
Teriyaki chicken rolls include grilled chicken with a soy based glaze rolled inside sushi rice and nori. These are not traditional in Japan but are commonly found in supermarkets and restaurants in the UK. They are also a good introduction for people who are trying sushi for the first time.
Vegetarian and vegan sushi that does not include raw ingredients
Avocado maki
Avocado rolls include creamy slices of ripe avocado with seasoned sushi rice wrapped in seaweed. They are naturally vegan and offer a rich flavour that pairs well with soy sauce or sesame.
Kappa maki
Kappa maki is a cucumber roll. The name comes from a creature in Japanese folklore said to love cucumbers. It is light, crunchy and often served as a refreshing contrast to richer dishes.
Inari sushi
Inari sushi is made by filling a pouch of aburaage, which is sweet fried tofu skin, with vinegared rice. These are soft and slightly sweet. They are often eaten as snacks or part of a bento box.
Vegetable tempura rolls
These include battered and deep fried vegetables such as sweet potato, asparagus or aubergine rolled with rice and nori. The crunch from the tempura contrasts with the softness of the rice and is usually paired with light sauces or a sprinkle of sesame.
Cooked sushi rolls you can find in UK restaurants and supermarkets
What is a California roll?
A California roll typically contains imitation crab, cucumber and avocado. It is usually prepared uramaki style which means the rice is on the outside. This roll is one of the most recognised and widely available types in the UK.
What is a dragon roll made of?
A dragon roll usually contains tempura prawns inside and sliced avocado on top. It is known for its decorative appearance and is often finished with sweet soy sauce or spicy mayo for extra flavour.
Caterpillar roll
This roll includes grilled eel and cucumber inside with avocado slices on top to create a layered green effect that looks like a caterpillar. It is often finished with sesame seeds and sauce.
Tiger roll
Named after the tiger prawn used in its filling, the tiger roll is made with tempura prawn, cucumber and avocado. It may include sauces or tobiko depending on the restaurant.
Volcano roll
Volcano rolls are baked and served warm. They usually start with a California roll base topped with a mixture of cooked seafood in a creamy or spicy sauce. They are stacked to look like a small volcano.
Boston roll
This roll features poached prawn, avocado and cucumber. It is a lighter option and is sometimes topped with tobiko or sesame for added texture.
Philadelphia roll
This roll uses smoked salmon, cream cheese and cucumber. The texture is creamy and the flavours are familiar to Western tastes. It is popular in supermarkets and fusion restaurants.
Spider roll
Spider rolls use soft shell crab that has been battered and fried. The crispy texture contrasts well with the cool vegetables and rice. Extras like spicy mayo or spring onions are often added.
Dynamite roll
Typically made with tempura prawn and avocado and topped with a spicy seafood salad or mayonnaise based sauce. Recipes can vary so check ingredients before ordering if avoiding raw fish.
How do you order cooked sushi at restaurants in the UK?
Not every sushi menu will clearly label items as raw or cooked. To make it easier, look for terms like tempura, yaki, grilled or aburi. These indicate the ingredients have been cooked. You can always ask the server which options do not include raw fish or request substitutes. Many restaurants will be happy to make changes if you let them know what you are looking for.
Some menus also include a vegetarian options for sushi which often overlaps with fully cooked sushi options. If in doubt, choose trusted options like tamago nigiri, California rolls or vegetable tempura rolls. You can also visit high street sushi outlets like Itsu or Wasabi where cooked and vegetarian selections are clearly labelled.
Can you make cooked sushi at home?
Yes. Making sushi at home is easier than you might think once you have the basics. You will need short grain Japanese rice, rice vinegar, nori sheets and a rolling mat. Fillings like cooked prawns, teriyaki chicken, avocado or grilled vegetables are easy to work with.
Start with simple rolls such as avocado maki or California rolls. Inari sushi is another beginner friendly choice as it only requires filling tofu pockets with seasoned rice. There are helpful guides on platforms such as BBC Good Food that walk you through each step.
Is cooked sushi healthy?
Cooked sushi can be a good source of protein, fibre and essential nutrients. Ingredients like eel, avocado, tofu and vegetables all provide health benefits. Sushi rice is low in fat and seaweed is rich in iodine and minerals.
By avoiding raw fish, you reduce your risk of foodborne illness. This makes cooked sushi a suitable option for pregnant people and those with dietary restrictions. Look out for added sauces which may increase the salt or sugar content, especially in supermarket options.
Are there myths about non raw sushi?
Yes. One common myth is that cooked sushi is not real sushi. In fact, traditional Japanese cuisine includes many cooked options such as unagi nigiri and tamago nigiri. Another myth is that it is bland. With the variety of sauces, textures and fillings available, cooked sushi can be just as tasty and satisfying as raw versions.
Is cooked sushi traditional or just Western?
Many people think cooked sushi is a modern twist created for Western markets. While it is true that some rolls like the California or Philadelphia roll originated outside Japan, there are plenty of traditional cooked items too. Inari, tamago and unagi are classic Japanese options enjoyed by people of all ages.
International fusion has made sushi more accessible. In the UK, restaurants and supermarkets now cater to a wide range of dietary needs. This has helped more people enjoy sushi without needing to eat raw fish.
What are good drinks to pair with cooked sushi?
Green tea is a traditional choice that helps cleanse the palate between bites. Japanese beers like Asahi or Sapporo have a light flavour that works well with fried rolls or stronger sauces. If you prefer wine, go for something crisp like a dry riesling or a sparkling wine to cut through rich fillings.
Still or sparkling water also pairs nicely with most sushi, especially if you are eating something with spicy sauce or creamy fillings.
Questions we get asked about Sushi
Is sushi always made with raw fish?
No. Many sushi types use cooked or plant based ingredients. Raw fish is optional.
Can I eat sushi if I am pregnant?
Yes. Cooked options like tamago nigiri, ebi nigiri and vegetable rolls are generally safe. Avoid raw fish unless your doctor advises otherwise.
Which cooked sushi is best for beginners?
California rolls, tamago nigiri and teriyaki chicken rolls are all popular with people trying sushi for the first time.
Is imitation crab cooked?
Yes. It is made from cooked white fish that is flavoured and shaped. It is pasteurised and safe to eat.
Is cooked sushi good for you?
Yes. It can be part of a balanced meal and includes ingredients rich in protein, vitamins and fibre.
What can children eat safely?
Options like tamago nigiri, avocado rolls and cucumber maki are usually mild and child friendly.
How do I know if a sushi item contains raw fish?
Ask the server or look for key words like sashimi, salmon, tuna or maguro. If unsure, choose cooked or vegetarian dishes.
Is aburi sushi considered cooked?
Aburi sushi is seared on the surface but not fully cooked through. It is a good compromise for those who want less raw texture.
Are there dairy free cooked sushi options?
Yes. Most sushi is dairy free unless it includes cream cheese or mayonnaise. You can always ask for those to be left out.
Can I buy cooked sushi in UK supermarkets?
Yes. Chains like Tesco, Sainsbury’s and Waitrose sell cooked and vegetarian sushi. Look for clear labels or speak with staff for recommendations.
