Tuna Poke Bowl

Poke (pronounced poh-keh) is a traditional Hawaiian dish that has taken the culinary world by storm in recent years.

The word “poke” means “to slice or cut” in Hawaiian, referring to the cubes of raw fish that are the star of this dish. While poke can be made with various types of seafood, tuna poke remains one of the most popular and beloved variations.

The origins of poke can be traced back to the native Hawaiians who would season raw fish with sea salt, seaweed, and crushed kukui nuts (candlenuts).

Over time, the dish evolved with influences from Japanese and other Asian cuisines, incorporating ingredients like soy sauce, sesame oil, and green onions.

The modern poke bowl typically consists of cubed raw fish served over rice, accompanied by a variety of vegetables, seasonings, and sauces.

This combination creates a harmonious blend of flavors and textures – the tender fish, chewy rice, crunchy vegetables, and umami-rich sauces all come together in a single, satisfying bowl.

What makes the tuna poke bowl so appealing is not just its delicious taste, but also its versatility and health benefits.

It’s a protein-rich meal that’s relatively low in calories, high in omega-3 fatty acids, and can be customized to suit various dietary preferences.

Whether you’re a seafood lover, a health enthusiast, or simply someone looking to try something new, the tuna poke bowl offers a refreshing and nutritious option.

This recipe will guide you through creating your own restaurant-quality tuna poke bowl at home. With fresh ingredients and a balance of flavors, you’ll be able to bring a taste of Hawaii to your kitchen, no matter where you are in the world.

Ingredients:

(Serves 4)

For the tuna poke:

1 pound (450g) sushi-grade ahi tuna, cut into 1/2-inch cubes
1/4 cup soy sauce
2 tablespoons sesame oil
1 tablespoon rice vinegar
1 teaspoon sriracha sauce (optional, for heat)
1 tablespoon toasted sesame seeds
2 green onions, thinly sliced

For the bowl base:

2 cups sushi rice, cooked and cooled
2 cups mixed salad greens

For the toppings:

1 ripe avocado, sliced
1 cucumber, thinly sliced
1 cup edamame, shelled and cooked
1 cup cherry tomatoes, halved
1/2 cup pickled red onions
1/4 cup crispy fried onions
Nori strips or furikake seasoning for garnish

For the spicy mayo (optional):

1/4 cup mayonnaise
1 tablespoon sriracha sauce

How to Make:

Prepare the tuna poke:

In a medium bowl, whisk together soy sauce, sesame oil, rice vinegar, and sriracha (if using).

Add the cubed tuna to the bowl and gently toss to coat.

Fold in the sesame seeds and sliced green onions.

Cover and refrigerate for at least 15 minutes to marinate.

Cook the sushi rice:

Rinse the sushi rice until the water runs clear.

Cook according to package instructions.

Once cooked, transfer to a large bowl and let it cool to room temperature.

Prepare the toppings:

Slice the avocado and cucumber.

Cook the edamame according to package instructions and let cool.

Halve the cherry tomatoes.

Prepare pickled red onions if not using store-bought.

Make the spicy mayo (if using):

In a small bowl, mix mayonnaise and sriracha sauce until well combined.

Assemble the poke bowls:

Divide the cooled sushi rice among four bowls.

Top each bowl with a handful of mixed salad greens.

Arrange the marinated tuna poke over the greens.

Add the prepared toppings: avocado slices, cucumber, edamame, cherry tomatoes, and pickled red onions.

Sprinkle crispy fried onions over the top.

Garnish with nori strips or furikake seasoning.

If using, drizzle spicy mayo over the bowl or serve on the side.

Serve:

Serve the poke bowls immediately, encouraging diners to mix all ingredients together before eating.

Chef’s Notes:

Fish quality: The most important aspect of a good poke bowl is the quality of the fish. Always use sushi-grade tuna, which has been frozen to kill any potential parasites. Purchase from a reputable fishmonger or speciality store.

Tuna alternatives: While ahi tuna is traditional, you can also make poke with salmon, hamachi (yellowtail), or even cooked octopus for a different twist.

Rice variations: Sushi rice is traditional, but you can use brown rice for added fiber, or even cauliflower rice for a low-carb option.

Customization: One of the joys of poke bowls is their versatility. Feel free to add or substitute toppings based on your preferences or what’s seasonally available.

Marinade time: While 15 minutes is sufficient, you can marinate the tuna for up to 2 hours for more intense flavor. Avoid marinating for too long, as the acid in the marinade can start to “cook” the fish.

Texture balance: Aim for a mix of textures in your bowl. The soft tuna and avocado contrast nicely with crunchy cucumbers and crispy onions.

Serving temperature: The tuna should be cold, but not ice-cold, to best appreciate its flavor. Remove it from the refrigerator about 10 minutes before serving.

Make-ahead tips: You can prepare most components in advance, but don’t mix the tuna with the marinade until shortly before serving to maintain its texture.

Vegetarian option: For a vegetarian version, you can substitute the tuna with cubed watermelon or beets marinated in the same sauce.

Nutritional Value: (Per serving, based on 4 servings)

Please note that these values are approximate and can vary based on specific ingredients and portion sizes:

Calories: 500-550 kcal
Total Fat: 25-30g
Saturated Fat: 4-5g
Monounsaturated Fat: 12-15g
Polyunsaturated Fat: 6-8g
Cholesterol: 40-50mg
Sodium: 800-1000mg
Total Carbohydrates: 45-50g
Dietary Fiber: 8-10g
Sugars: 5-7g
Protein: 30-35g

Tuna poke bowls are not only delicious but also offer several nutritional benefits:

High-Quality Protein: Tuna is an excellent source of lean protein, essential for muscle maintenance and repair.

Omega-3 Fatty Acids: Tuna is rich in omega-3 fatty acids, particularly DHA and EPA, which are important for heart and brain health.

Vitamins and Minerals: Tuna provides several important nutrients, including:

Vitamin D: Essential for bone health and immune function

Vitamin B12: Important for nerve function and the formation of red blood cells

Selenium: An antioxidant that supports thyroid function

Magnesium: Crucial for muscle and nerve function

Healthy Fats: The avocado and sesame oil provide heart-healthy monounsaturated fats.

Fiber: The vegetables and edamame contribute dietary fiber, which aids in digestion and helps maintain a feeling of fullness.

Antioxidants: The various vegetables provide a range of antioxidants, which help protect cells from damage.

Low in Saturated Fat: Tuna is naturally low in saturated fat, making it a heart-healthy protein choice.

It’s worth noting that the sodium content can be high due to the soy sauce. Those watching their sodium intake might want to use a low-sodium soy sauce or reduce the amount used.

The rice provides complex carbohydrates for energy, while the variety of vegetables ensures a good mix of vitamins and minerals. The edamame adds additional protein and fiber.

For those following specific diets:

Low-carb diets: You can reduce carbs by using cauliflower rice instead of sushi rice.

Gluten-free diets: Ensure all ingredients, especially soy sauce, are certified gluten-free.

Dairy-free diets: This recipe is naturally dairy-free.

While poke bowls are generally considered a healthy meal option, it’s important to be aware of portion sizes, particularly with the rice and any high-calorie toppings like fried onions or mayo-based sauces.

As with any dish containing raw fish, it’s crucial to source high-quality, sushi-grade tuna and consume it promptly to minimize any food safety risks. Pregnant women, young children, the elderly, and those with compromised immune systems should exercise caution with raw fish dishes.

Overall, a tuna poke bowl offers a balanced meal that’s rich in protein, healthy fats, and a variety of nutrients, making it a nutritious choice for those looking to enjoy a taste of Hawaii while maintaining a healthy diet.

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