Poke bowl
- Sophie Godwin – Cookery writer
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Serves 2
Easy
Prep: 10 mins
Cook: 25 mins
A star rating of 4.6 out of 5.10 ratingsRate
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Poke is a Hawaiian staple and is convenient, nutritious and filling. Our easy bowl uses fresh sushi-grade tuna and shichimi togarashi – a Japanese seven-spice mix
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Ingredients
Nutrition
-
120g sushi rice
-
2 tsp rice wine vinegar
-
4 tbsp mayonnaise
-
1 tsp shichimi togarashi
-
200g freshest sushi-grade tuna
(ask your fishmonger for the thickest slice possible)
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1 tbsp sesame oil
-
2 tbsp soy sauce
-
juice ½ lime
plus 2 wedges for serving
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1-2 tsp chilli flakes
-
1 avocado
halved and sliced
-
10 cherry tomatoes
(approx 100g), halved
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1 sheet nori
cut into pieces
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30g macadamia nut
roughly chopped
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2 spring onions
thinly sliced diagonally
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Nutrition: per serving
- kcal839
- fat53g
- saturates7g
- carbs54g
- sugars8g
- fibre6g
- protein34g
- salt2.6g
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Method
-
step 1
Put the rice in a small bowl. Cover with cold water and massage with your hands to remove the starch. Drain and put the rice in a small saucepan with a tight-fitting lid. Cover with a fingertip depth of cold water and simmer over a medium heat with the lid on for 10 mins. Remove from the heat and leave to steam with the lid on for another 15 mins, then stir through the rice wine vinegar.
-
step 2
Meanwhile, mix the mayonnaise with the shichimi togarashi in a small bowl and set aside. Put the tuna on a chopping board, cut into roughly 1cm cubes, then sprinkle liberally with flaky sea salt.
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step 3
In a large bowl, mix the sesame oil, soy sauce, lime juice and chilli flakes. Add the tuna chunks and stir well, so that every piece is coated in the dressing.
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step 4
To assemble, put a mound of rice in two bowls. Top each with half an avocado, the tuna and dressing, cherry tomatoes and nori. Sprinkle over the chopped nuts and spring onions, and finish with a spoonful of the spicy mayo.
What is poke?
Poke is a dish made with raw fish served over rice in a bowl along with various toppings. Originating from the Polynesian Islands, it became a mainstay of Hawaii, where ingredients from Japan were introduced, such as soy sauce. The name ‘poke’ became popular in the 1970s; it means ‘to slice’ and refers to the special way fish, such as tuna, is cut against the grain for this dish. There is no acidity used to cook the fish as there is with ceviche so the fish stays raw as it does with sashimi.
What does a poke bowl normally contain?
Poke bowls have become increasingly trendy in recent years and the ingredients mirror other food trends also emerging:
Base - sushi rice is commonly used, but regular white and brown rice could also be used.
Fish - The raw fish is normally tuna, but salmon and cooked prawns can also be used, or you can opt for a mixture. If you are not a fan of fish, cooked chicken or cubes of firm tofu could also be substituted. Any protein that absorbs the dressing will work.
Vegetables - fresh sliced mango, sliced ripe avocado, grated carrots, chopped cucumber, fried onions, and edamame are all great toppings.
Additional toppings - For the crunchy contrast use a scattering of sesame seeds, panko breadcrumbs, and for a spicy or fragrant topping go for furikake (Japanese seasoning), coriander, nori seaweed, and wasabi.
Sauce - spicy mayo (ours is flavoured with shichimi togarashi – a Japanese seven-spice mix) but you could use it plain. A mixture of soy sauce and sesame oil, mixed with rice wine vinegar and honey should be poured over the fish.
Can poke be made veggie or vegan?
You can easily substitute cubes of firm tofu or seitan for the raw fish in poke to make it vegan. Just douse it in dressing for the best flavour.
Is poke healthy?
Raw fish contains many Omega-3 oils good for brain function and joints, but go for a smaller portion of brown rice as your base rather than white sushi rice which has a high GI. Hold the mayonnaise and fried onions and use a low salt soy sauce if you are wanting to make this healthier.
How to source the best tuna for your poke bowl
- Buying high quality sushi grade tuna is important as it is consumed raw in poke. Find a reputable fishmonger and ask them for the thickest slice of sustainable sushi-grade tuna (or sashimi-grade) if possible. This isn’t always available in regular supermarkets so it’s worth searching for Japanese specialty stores or fishmongers.
- Alternatively you can order online from https://www.thefreshfishshop.com/collections/sushi or https://www.thefishsociety.co.uk/by-fish-type/raw-fish/sashimi/
- It’s best to buy fresh fish as freezing can alter the texture and flavour of tuna.
- It should smell fresh rather than ‘fishy’ and should have a vibrant colour.
- Avoid tuna steaks with white streaks - this indicates the presence of connective tissue which is chewy to eat. Aim to buy tuna with as little connective tissue as possible, and use a paring knife to remove any before you chop the tuna into smaller pieces.
How long does a poke bowl stay fresh?
It’s best to eat poke on the same day you make it if it contains raw fish. The other elements, the rice, dressing and toppings can be combined with another ingredient the next day if you have leftovers.
Recipe from Good Food magazine, May 2016
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A star rating of 4.6 out of 5.10 ratings
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