1. Heat the vegetable oil in a nonstick skillet set over medium heat. Add the mushrooms and garlic. Cook, stirring often, for 5 minutes or until tender. Remove from ehat and stir in the green onions and sesame seeds. Cool to room temperature.

2. Cover the nori with a damp kitchen towl for 30 seconds to make the sheets pliable. Meanwhile, cut each tilapia fillet into 4 equal strips.

3. Hold a piece of the nori in one hand so that they sheet overhangs to the side. Use wet fingers to spread 1/8th of the rice in the side cupped in the palm. Make a finger-sized indent in the centre of the rice. Nestle 1/8th each of mushroom mixture, carrot and avocado in the indent. Top with a piece of fish.

4. Fold the bottom edge of the nori over the filliong. Roll from one side to make a cone. Repeat with the remaining ingredients to make 8 hand rolls. Serve with soy sauce, wasabi, and ginger (if using).

*Prepare the tilapia and the sushi rice according to the package directions.

Per serving (1 handroll): 172 cal, 7 g fat, 5 g pro, 23 g carb, 8 mg chol, 2 g fibre, 337 mg sodium.

Recipe featured in March 2009 Right Choice Recipe Booklet www.canadianliving.com.

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