Description:
A Poke Bowl is a traditional Hawaiian dish that has taken the global food scene by storm. It’s a fresh, colorful, and customizable dish typically consisting of sushi-grade raw fish, rice, vegetables, and a variety of toppings and sauces. It’s packed with flavor and nutrients, making it a great choice for a healthy, balanced meal. With vibrant ingredients like tuna, avocado, and edamame, this dish is as visually appealing as it is delicious.

Servings:

This recipe serves 4 people.

Ingredients

  • 2 cups cooked sushi rice
  • 1 lb sushi-grade tuna (or salmon), diced
  • 1/4 cup soy sauce
  • 2 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tbsp sesame seeds
  • 1 avocado, diced
  • 1/2 cup edamame, cooked
  • 1/2 cup cucumber, sliced
  • 1/2 cup radishes, thinly sliced
  • 2 green onions, chopped
  • 1/4 cup pickled ginger
  • 1 tbsp sriracha or spicy mayo (optional)
  • 1 sheet nori (seaweed), cut into strips
  • Fresh cilantro or microgreens, for garnish (optional)

Instructions

  1. Prepare the fish:
    In a medium bowl, combine the diced tuna (or salmon) with soy sauce, sesame oil, rice vinegar, and sesame seeds. Gently toss to coat the fish evenly. Set aside to marinate for 10-15 minutes.
  2. Assemble the bowls:
    Divide the cooked sushi rice into four bowls. Arrange the marinated fish, avocado, edamame, cucumber, radishes, green onions, and pickled ginger on top of the rice.
  3. Add toppings:
    Drizzle with sriracha or spicy mayo if desired, and garnish with nori strips and fresh cilantro or microgreens.
  4. Serve:
    Serve immediately, allowing everyone to mix the ingredients as they eat. Poke bowls are best enjoyed fresh.

Nutritional Information (Per Serving)

  • Calories: 450 kcal
  • Protein: 27g
  • Fat: 18g
  • Saturated Fat: 3g
  • Carbohydrates: 47g
  • Fiber: 6g
  • Sugar: 3g
  • Sodium: 750mg

Additional Information:

Why Poke Bowls?
Poke bowls are trending globally due to their fresh, customizable nature and their combination of healthy ingredients. Traditionally from Hawaii, poke bowls have become a symbol of fusion cuisine, blending the flavors of the Pacific Islands with Japanese sushi culture. It’s a perfect balance of protein, carbs, and fats, with plenty of room for creativity.

Diets:
This dish fits into a variety of dietary lifestyles:

  • Pescatarian
  • Gluten-Free (if using tamari or gluten-free soy sauce)
  • Dairy-Free
  • Mediterranean
  • Low-Carb (if served with cauliflower rice or less rice)
  • High-Protein

Customizing Your Poke Bowl:
Poke bowls are incredibly versatile, allowing you to mix and match ingredients to suit your personal taste. You can swap out tuna for salmon or tofu for a vegetarian version. Other popular toppings include mango, pineapple, jalapeños, or even seaweed salad. The combination of raw fish with fresh vegetables and rice makes it both a nutrient-packed meal and a visually stunning dish.

Health Benefits of Poke Bowls:
Poke bowls are rich in healthy fats from the fish and avocado, fiber from the vegetables, and protein from the fish or tofu. The inclusion of edamame and other plant-based ingredients can further boost the nutritional content. Additionally, tuna and salmon are excellent sources of omega-3 fatty acids, which are known to support heart and brain health.

When to Enjoy a Poke Bowl:
Poke bowls are ideal for lunch or dinner and can be made in advance for meal prepping. They’re particularly refreshing in the summer, but they can be enjoyed year-round. The raw fish is the star of the dish, so make sure to use the freshest sushi-grade fish available.

Notes:

  • Fish freshness: Be sure to purchase sushi-grade tuna or salmon from a reputable source, as this dish features raw fish.
  • Vegan option: For a plant-based poke bowl, swap the fish for tofu or marinated tempeh, and add extra veggies like carrots or seaweed salad.
  • Meal prep: While poke bowls are best when fresh, you can prepare the rice, veggies, and sauces ahead of time. Wait until just before serving to cut and add the fish.

This Poke Bowl recipe is a healthy, trendy, and colorful meal that’s both easy to customize and full of flavor. With fresh fish, vibrant vegetables, and a variety of tasty toppings, it’s sure to become a favorite for anyone looking for a delicious, balanced meal.