Poke
Poke (pronounced ‘poh-kay’)
literally means “to cut crosswise into pieces” in Hawaiian. This Hawaiian-style bowl of cubed raw fish served over rice has been a buzzing trend in recent years, and a new favorite for healthy eaters in search of that clean protein fix. The dressing is usually made with soy sauce and sesame oil, though many versions include Japanese spicy mayonnaise, creamy avocado, or miso. Poke bowls have risen in popularity due to the fact that they are inherently social media-worthy; with colorful toppings and an ‘eat the rainbow’ aesthetic, they fit right in with the clean-eating movement. Just pick a raw protein, vegetables, and condiments, and serve over rice. Voila - you’ve got yourself the perfect balanced meal!
The variations here are endless - you can substitute the rice with brown rice, quinoa, cauliflower rice, or even skip it altogether. Use any and all fruits or vegetables. Due to its Hawaiian origin, mango is an obvious choice, but shaved fennel, roasted beets, and shaved radish are some of my favorites. Crunchy toppings like wasabi peas or salty pistachios are highly encouraged. Any Asian-style dressing will work - miso, soy sauce, ponzu, or ginger-based dressings add umami richness, while simple chopped herbs with tangy citrus juice and zest will create that light freshness you might crave in the hot summer heat!
I’ve used a standard Asian-style version here, but the French-style tuna tartare would work well too!
(Tip: Instead of dicing your raw fish, you can slice it to make a crudo bowl. See @the_chefs_wife_ on Instagram for more variations.)
The Formula
Base + Protein + Fruit & Vegetables + Toppings + Dressing
Try these combinations:
Brown Rice + Seared Sesame Crusted Tuna + Cucumber Salad + Chives + Cilantro + Jalapeno + Sliced Avocado + Ponzu Dressing
White Rice + Salmon + Red Onion + Mango + Avocado + Mint + Cilantro + Olive Oil & Lime Dressing
Crackers + Salmon + Herb Roasted Beets + Avocado + Cucumber + Radish + Scallions + Cilantro + Lemon & Lime Zest + Olive Oil + Maldon Salt
Brown Rice + Salmon + Apple-Fennel Salad + Pistachio-Cilantro Gremolata + Olive Oil & Lime Dressing
Ingredients
For the tuna:1 pound sushi-grade tuna
1 ½ tablespoons soy sauce
2 ¼ teaspoons fresh lime juice
Zest of 1 lime
1 ½ tablespoons toasted sesame oil
1 tablespoon mirin
¾ teaspoon peeled and minced fresh ginger
1 jalapeno chile, finely minced
8 pieces fresh chives, about 1 ½ inches long
2 teaspoons sesame seeds
For the bowl:Steamed white sushi or brown rice
Shaved radish, shaved thinly
Cucumbers, julienned
Edamame
Avocado, sliced
Green onions, sliced
Sesame seeds, for garnish
Preparation
Dice tuna into small cubes. In a large bowl, whisk together soy sauce, lime juice and zest, sesame oil, mirin, ginger, jalapeno, chives and sesame seeds. Add tuna and toss gently to coat. Refrigerate for 10 minutes.
To serve, add rice to the bottom of your bowl. Top with tuna, radishes, cucumbers, edamame, avocado or any other toppings of your choice. Garnish with green onions and sesame seeds before serving.