Healthy Tuna Poke Bowls
Chunks of succulent raw ahi tuna dressed up with a light sesame ginger vinaigrette star in my customizable Healthy Tuna Poke Bowl... This nutritious powerhouse dish is bursting with flavor, and so quick and easy to make!
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Equipment
Ingredients
Vinaigrette
- ¼ cup rice vinegar
- 2 tablespoons sesame oil
- 2 tablespoons neutral oil - pure olive, rapeseed, coconut
- 1 tablespoon tamari or soy sauce
- 1 tablespoon mirin
- 1 teaspoon ginger - minced
- 1 teaspoon miso
- 1-2 teaspoons sriracha sauce - to taste
Bowl - Proteins (Select 1 or a combination)
- 1 pound sashimi grade ahi tuna - (see notes)
- 1 pound other fresh - raw or cooked seafood
- 1 pound cubed grilled chicken breast
- 1 tub extra firm tofu - pressed, cubed, fried or baked
Bowl - Vegetables (Choose Several)
- 1 large zucchini - spiralized or matchsticks
- 1 bunch radishes - sliced very thin
- 1 cup matchstick carrots
- shredded napa cabbage
- baby spinach leaves
- 1 cup shelled edamame
- 1 avocado - diced
- red onion - sliced thin
Bowl - Base (Choose One)
- 2 cups cooked sushi rice
- 2 cups cooked black rice
- 2 cups cooked brown rice
- 2 cups cooked quinoa
Bowl - Garnishes (Choose Several)
- furikake seasoning - Japanese rice seasoning
- pickled ginger
- seaweed
- toasted sesame seeds
- scallions - chopped
- Fresno or jalapeno chile - sliced thin
Instructions
- Prepare your chosen base if you're not using leftovers. I used chilled black rice that I'd made the previous day, and pressed it into a bowl to mold it for presentation. This step is totally optional.
- Whisk together all of the ingredients for the dressing.
- Cut your protein into 1/2" cubes. Add to a small prep bowl, and drizzle with about 2 tablespoons of the dressing. Allow it to soak while you prep the remaining ingredients.
- Prepare your veggies and garnishes. You may wish to arrange on a large platter and allow diners to make their own bowl, or skip that step, and make individual bowls as you go. It's all about flexibility and personal preferences!
- Drizzle each bowl with some of the remaining dressing, and preferred garnishes. Dig in!
Notes
This is a GREAT way to use leftover rice, quinoa, etc. If you're cutting back on carbs, you can omit a "base" altogether. The choice is yours! Think "template" not recipe!
I can get great, local, fresh fish in McAllen year 'round. As I mentioned, we LOVE tuna. Salmon would be awesome, as would be hamachi (Japanese amberjack or yellowtail). I cannot over-stress the importance of using high-quality, fresh fish for this dish. If you can't get it, and want to try the dish, you may be able to find good quality frozen wild caught tuna. You can thaw slowly in the refrigerator (helps preserve texture), and still use it raw, or you can cook it. Chicken and tofu would be good options though.
I included 1/2 cup cooked black rice per serving in my nutrition information. This is more than enough for my husband and me. I used raw ahi tuna, black rice, zucchini, radishes, avocado, red onion, edamame (1/4 cup per serving), Fresno chile, scallion in my calculations. The actual calories will depend on how much dressing, garnish, etc. Obviously, some of the dressing isn't consumed.
Macronutrients (aproximation from MyFitnessPal.com): 469 calories; 37 g protein; 30 g carbohydrates; 23 g fats.
Nutrition
Calories: 469kcal | Carbohydrates: 30g | Protein: 37g | Fat: 23g
NOTE: Macronutrients are an approximation only using unbranded ingredients and MyFitnessPal.com. Please do your own research with the products you’re using if you have a serious health issue or are following a specific diet.
Did you make this recipe? Please leave a comment and/or star rating! Email us with any questions: tamara@beyondmeresustenance.com