Hawaiian Poke Bowls
Poke, pronounced “Poh-keh,” originates in Hawaii and is a raw fish salad. Doesn’t need a lot of cooking ( apart from the base-rice) and its D-E-L-I-C-I-O-U-S. The simplest things require the highest-quality ingredients because there is nothing for them to hide behind.
Ingredient (for 2 servings):
- 1 tbsp low-sodium soy sauce
- 2 tsp rice vinegar
- 2 tsp sesame oil
- 1 tsp freshly grated ginger
- Pinch of crushed red pepper flakes
- 2 green onions, thinly sliced, plus more for garnish
- 1 tsp toasted sesame seeds, plus more for garnish
- 200g sushi-grade tuna or salmon, cut into bite-size pieces
FOR SERVING (in each bowl)
- 1 cup cooked white or wild rice
- 3 slices avocado
- Sliced cucumber
- ½ cup pre-boiled edamame beans
- Pickled Red cabbage
Method:
- In a large bowl, whisk together soy sauce, rice vinegar, sesame oil, ginger, red pepper flakes, green onions, and sesame seeds. Add tuna and refrigerate for at least 15 minutes or up to 1 hour.
- To serve, add rice to the bottom of two bowls. Top with tuna and toppings of your choice. Garnish with green onions and sesame seeds before serving.
*tbsp: tablespoon tsp: tablespoon cup: 250ml
* Consuming raw or undercooked seafood may increase your risk of foodborne illness.
Dietitians Tip:
When it comes to fish in poke bowls, Go FRESH, not frozen, as freezing can compromise the texture and appearance of the tuna. Buy it fresh from a fish market and explain that you will eat this tuna raw.
While fresh tuna is the most authentic fish for making poke, there are some alternatives that are also wonderful to use for making poke; salmon, albacore or yellowtail. It should really come down to what is the freshest available.
Other options for garnish: mango cubes, sliced radish, caviar, tofu, grated carrot, seaweeds.
Nutritional Value per serving:
Energy: 472 kcal
Fat: 17 g
Carbohydrate: 47 g
Protein: 35 g
Vitamins and Minerals
Vitamin B12: 58%
Vitamin B6: 29%
Vitamin C: 48%
Magnesium: 26 %
Manganese: 34 %
Niacin: 56%
Phosphorus: 47 %
Selenium: 84%
Thiamin: 22%
*Percent Daily Values based on a 2,000 kcal diet.
Eleana Liasidou
Clinical Dietitian -nutritionist, MSc