Is Sushi Healthy? It really depends on the type of sushi you eat. Avoid any sushi that is deep fried or tempura. Some of the rolls like California Roll and Prawn Tempura Roll are also really bad health wise. If you stick to traditional style sushi it can be a nutritional powerhouse. The best sushi and fish to look for are Salmon and Tuna. These are oily fish and contain omega 3 fatty acids and lots of nutrients. The best rolls to go for are Salmon Roll, Avocado Roll and Cucumber Roll. Try and eat sushi with nori or seaweed as this contains iodine and many other healthy minerals.