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!
- 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.
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
- 1 Tbsp sriracha
- 1 Tbsp mayo
- 2 Tbsp plain Greek yogurt
Optional (delicious) add ins:
- Bell peppers
- Crab meat
- 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.
- Prepare sauce. Choose the sauce you wish to serve, and combine all the ingredients in a small bowl. Whisk. Set aside.
- Prepare the Sriracha drizzle. Combine ingredients in a small bowl and stir together. Set aside.
- 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.
- 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.
- 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.
*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|