poke bowls

Poke Bowls

Poke is one of the main dishes of Native Hawaiian cuisine, however in recent years it has gained popularity in North America. A poke bowl can be a great way to get in a good source of protein, veggies, complex carbohydrates and healthy fats. You can also easily swap out fish for tofu for a vegan-friendly meal option. Add a dose of fun by creating a “build-your-own” poke bar with this recipe below!

Poke Bowls

Serves 4

INGREDIENTS

Bowls:

  • 1 cup quinoa (dry)
  • 8 cups of mixed greens or chopped romaine lettuce
  • 4 scallions
  • 4 radishes
  • ½ English cucumber
  • ¼ cup pickled ginger slices
  • 1 cup shelled edamame beans
  • 1 bunch of pea shoots, pea sprouts, or other sprouts
  • 1 bunch of cilantro, washed
  • 1 avocado
  • 16 oz salmon*, tuna*, or wild shrimp (Vegetarian option: 2 blocks of extra firm tofu, pressed)

*If you plan to use raw fish in your bowl, ensure it is sashimi grade. Buy it from a reputable supplier. Otherwise, cook your fish.

Sauce:

Option 1: Citrus Ponzu

  • 1/3 cup low-sodium soy sauce (or coconut aminos)
  • ¼ cup orange juice
  • 1 tablespoons lime or lemon juice
  • 1 tablespoon mirin OR rice vinegar

Option 2: Ginger Soy

  • ¼ cup low-sodium soy sauce (or coconut aminos)
  • 2 Tbsp rice vinegar
  • 2 Tbsp freshly squeezed lime juice
  • 1 tbsp toasted sesame oil
  • 1 Tbsp freshly grated ginger

Sriracha Drizzle:

  • 1 Tbsp sriracha
  • 1 Tbsp mayo
  • 2 Tbsp plain Greek yogurt

Optional (delicious) add ins:

  • Mango
  • Pineapple
  • Jalapeno
  • Bell peppers
  • Crab meat
  • Seaweed

INSTRUCTIONS

  1. Cook the Quinoa:
    • Put the quinoa into a sauce pan with 2 cups of water. Bring to a boil. Reduce heat to a simmer, cover, and let it simmer for 15 minutes. Prepare the sauces while the quinoa is cooking. When it’s finished, remove from heat and fluff the quinoa gently with a fork.
  2. Prepare sauce. Choose the sauce you wish to serve, and combine all the ingredients in a small bowl. Whisk. Set aside.
  3. Prepare the Sriracha drizzle. Combine ingredients in a small bowl and stir together. Set aside.
  4. Prepare your Protein:
    • If you are choosing a vegetarian option, cut tofu into bite sized cubes and put into a bowl with half of the prepared sauce to marinate (let it sit overnight for the best flavour!)
    • Optional: If you’re choosing sashimi style fish, marinate the fish in half of the sauce prepared above, or in some sriracha and sesame oil if you like it spicy!
    • Cook Fish: If you are cooking your fish or shrimp, grill in a frying pan or on the BBQ until fish is cooked through. Brush either side of fish with a little bit of oil and cook on each side for 3-4 minutes, or until the fish begins to flake. Set aside.
  5. Prepare the bowls:
    • Wash all of the veggies and sprouts and set on a clean tea towel to dry.
    • Thinly slice the radishes, cucumber, and green onions (if you have a mandolin, this is a great time to use it!)
    • Shell your edamame beans, pluck cilantro leaves from the bunch and put them into a bowl.
    • Peel and cube the avocado.
  6. Serve!
    • I like to serve poke bowls “build your own” style. Put all the ingredients into separate small bowls and let everyone serve themselves so they can add as much/little of each ingredient as they like.
    • For a more formal style, add ¼ portion of each of the ingredients into each bowl. Start with the quinoa and salad greens as the base, and then add the toppings from there
    • Drizzle with desired sauce and sriracha mayo.

NUTRITIONAL INFORMATION

Per serving*

*With salmon, ginger soy sauce, and sriracha drizzle. Calories will be a little lower for tuna, shrimp or tofu, but so will omegas! (this recipe has 6.7g of polyunsaturated (Omega) fats)

Calories (kcal) 560 Protein (g) 42
Carbohydrates (g) 45 Fat (g) 25
Sugar (g) 10 Saturated Fat 3.6
Fibre (g) 10 Sodium (mg) 843