Poke Bowl Recipe

Poke bowls have become a popular dish worldwide, originating from Hawaii. These delicious bowls are typically made with fresh raw fish, vegetables, and flavorful sauces. Here’s a simple recipe to make your own poke bowl at home.

Ingredients:

• 1 lb fresh sushi-grade fish (such as tuna or salmon), cubed
• 2 cups cooked sushi rice
• 1 cup mixed salad greens
• 1 avocado, sliced
• 1 cucumber, thinly sliced
• 1 carrot, julienned
• 4 green onions, chopped
• 1/4 cup soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon grated ginger
• 1 teaspoon sesame seeds
• Sriracha or chili garlic sauce (optional)

Directions:

1. In a bowl, combine the soy sauce, sesame oil, rice vinegar, grated ginger, and sesame seeds. Mix well to combine and set aside.
2. Place the cooked sushi rice at the bottom of each serving bowl.
3. Arrange the mixed salad greens, sliced avocado, cucumber, carrot, and green onions on top of the rice.
4. In a separate bowl, mix the cubed fish with the prepared sauce mixture until well coated.
5. Place the marinated fish on top of the vegetables in each bowl.
6. Drizzle additional sauce over the poke bowl if desired, and add a touch of sriracha or chili garlic sauce for extra spiciness.
7. Sprinkle with extra sesame seeds for garnish.
8. Serve immediately and enjoy!

Feel free to customize your poke bowl according to your preferences. You can add other toppings such as edamame, seaweed salad, mango, or pickled ginger to enhance the flavors and textures. Additionally, you can use different types of fish or even tofu as a vegetarian option.

Remember to use fresh and high-quality ingredients, especially when it comes to the fish. If you’re unable to find sushi-grade fish, you can substitute it with cooked shrimp or crab.

Now, you can enjoy a delicious and nutritious poke bowl right in the comfort of your own home. It’s a perfect light and refreshing meal option that can be enjoyed any time of the year.

What Is a Poke Bowl?

True Hawaiian poke can be traced back to a simple dish of raw fish massaged with seaweed, sea salt and sometimes kukui nuts enjoyed by ancient Hawaiians, and in fact, the word “poke” means “to slice” in the Hawaiian language. The arrival of immigrants from China and Japan brought ingredients like sesame oil and soy sauce to poke, and slowly the simple, seasoned dish of raw fish evolved into what we know as poke today. Always enjoyed on the islands, poke’s popularity really skyrocketed in the 1970s and ahi shoyu poke is probably the most popular of all. Serving poke over a bed of rice—the simplest form of a poke bowl—was a no-brainer way to make the seasoned raw fish into a much more filling dish. Thus, the poke bowl! These days—particularly here on the mainland—people top their poke bowls with all kinds of wild things, but there’s almost always a mound of white rice, fresh seasoned raw fish, and usually some greens—avocado at least, and often another veggie or two. Seaweed or a dusting of furikake is also a common additional touch, as is a sprinkling of sesame seeds. However, like all bowl recipes, poke bowls are pretty adaptable—it’s OK to play around a bit and see what poke bowl toppings you like best!

Are Poke Bowls Healthy?

Yes, poke bowls can be a healthy meal option when made with fresh and nutritious ingredients. Here are some reasons why poke bowls are considered healthy:

1. Nutrient-rich: Poke bowls often include a variety of vegetables, such as mixed greens, cucumber, carrots, and avocado, which provide a range of essential nutrients, including vitamins, minerals, and fiber.
2. Lean protein: Poke bowls typically contain a generous portion of sushi-grade fish, such as tuna or salmon, which are excellent sources of lean protein. Fish is also rich in omega-3 fatty acids, which are beneficial for heart health.
3. Low in fat: When prepared with minimal added sauces or dressings, poke bowls can be low in fat. Opting for healthier sauce options, like a light soy-based sauce or citrus-based marinade, can help reduce unnecessary calories and fat.
4. Customizable: Poke bowls can easily be customized to suit dietary preferences or restrictions. Vegetarians can substitute the fish with tofu or other plant-based protein alternatives. Additionally, you can control the amount of rice or choose whole grain options for added fiber and nutrients.
5. Portion control: Poke bowls are typically served in individual portions, making it easier to control portion sizes. By including a balanced combination of protein, vegetables, and carbohydrates, these bowls can help satisfy hunger while providing a well-rounded meal.

However, it’s important to note that the overall healthiness of a poke bowl depends on how it’s prepared. Avoid excessive use of high-sodium sauces, fried toppings, and added sugars. Be mindful of portion sizes, especially when it comes to the rice or other carbohydrate components.

As always, it’s a good idea to consult with a healthcare professional or registered dietitian if you have specific dietary concerns or health conditions. They can provide personalized advice and guidance to ensure your poke bowl fits into your overall healthy eating plan.

Tips for Buying “Sushi-Grade” Fish for Poke Bowls

Even after you buy really great fish, some of the raw fish safety will depend on you. Keep the fish very cold, and use a super, super clean cutting board and knife. Other than that, here’s a few tips for making sure your fish is safe to consume raw:

1. Good to know! Labels like “sushi-grade” or “sashimi-grade” are not regulated. Some totally reputable fish companies will use them to indicate quality, just because those labels have become familiar to consumers, but you cannot trust the label alone. So, how can you be sure that the fish you buy is fresh and safe to enjoy raw? Well….
2. Prepare to drop a little $$. Good fish that you can eat raw is not cheap. It really can’t be. It has to be caught responsibly, frozen on the spot, and kept at very exacting temperatures in order to ensure safety. That’s a lot of work! And that means it’s going to cost. Both salmon and tuna have sustainability issues, too, so high-quality salmon and tuna is just going to be pricey. But that’s OK! It’s a splurge. Poke bowls are a big treat, and that’s great. Treat yourself!
3. Buy from a fishmonger you really trust. Find the very best fish shop in your area—maybe it’s the fish counter at a gourmet grocery shop, or maybe it’s a small specialty store—and tell them what you need.
4. OR, order fish online! Yep, you can buy fish meant for preparations like this easily online. Try the Honolulu Fish Company, Seattle Fish Company or Catalina Offshore Products.