Poke Bowl Tuna Recipe

I shared this last week on Instagram and y’all requested that I post the recipe to the website so here it is! Delicious quick tuna and salmon poke with purple rice.

Since I’ve been following this ketogenic diet, every week I treat myself to a meal where I load up on carbohydrates. This meal helps give me muscle energy (glycogen) so that I can continue to perform at optimal levels. Also, it’s a great “mental break” for me from what is, in many ways, a pretty restrictive diet. So, for this meal I enjoyed rice, and purple rice at that! I know it may sound crazy but when this rice cooks, it smells a little like bacon (so perhaps it’s really no surprise why I enjoy it).

It’s no secret to those that know me that one of my favorite foods is sushi. I love it. And my life changed when I discovered that I can make some of my favorite Japanese cuisines in my own kitchen. One of my personal favorites is a tuna poke bowl.

The tuna poke bowl is a fun Healthy dish that brings the flavors of the sea to your table. This bright and fresh meal is great for lunch or dinner and has many different textures and flavors to satisfy your taste buds. With sushi grade tuna, fresh vegetables and a tasty marinade, my tuna poke bowl recipe will leave you wanting for more.

Are Tuna Poke Bowls Healthy?

Tuna poke bowls are considered healthy because they contain lots of protein and nutrient dense ingredients. Tuna is high in omega-3 fatty acids which are good for the heart while fresh veggies provide vitamins & fiber with sesame oil & soy sauce adding healthy fats and antioxidants into the mix too!

Tuna Poke Bowl Ingredients

For 2 servings/bowls:

• 5 oz tuna sashimi or raw tuna (MUST BE sushi-grade)
• 5 oz salmon sashimi or raw salmon
• 2 tablespoons sesame oil
• 1 1/2 tablespoons low sodium soy sauce
• Juice from 1 clementine or half an orange (optional)
• 1/3 cup finely diced mango
• 1 chopped red pepper (or jalapeño, optional)
• 2 cups cooked purple rice (or jasmine rice, brown rice)
• 1/2 large avocado, chopped (optional)

Garnish:

• 2 tablespoons sesame seeds (white, black, or both)
• 1/3 cup chopped green onion

Tuna Poke Bowl Calories

The tuna poke bowl calories can vary based on the portion sizes and additional ingredients used. Typically, a serving contains approximately 500-600 calories. This includes the nutrient-dense fish, healthy fats from avocado and sesame oil, and the fiber from vegetables. By managing the portion sizes and ingredients, you can enjoy a balanced and satisfying meal.

Tuna Poke Bowls Servings

To enhance your tuna poke bowls experience, try these serving suggestions. These ideas work well whether the dish is served as an appetizer or a main course.

1. Rice Base:
   Use warm sushi rice or cauliflower rice as the base for serving the tuna poke mix. The rice absorbs the flavors from the poke, making each bite more delicious.
2. Lettuce Wraps:
   Utilize large lettuce leaves to make wraps. This is a healthy option that reduces carb intake without compromising taste, providing the same amazing flavor profile found in a traditional poke bowl tuna.
3. Cucumber Boats:
   Carve out cucumber halves and fill them with the poke mixture. This fun serving method adds a crunch factor and an extra dimension of freshness.
4. Mixed Vegetables:
   Serve the poke blend on top of a bed of mixed veggies for an additional light and refreshing touch. This is a perfect opportunity to increase your vegetable intake.
5. Pita Bread:
   Use whole wheat pita pockets as a container for the poke mixture. This creates a tasty portable meal that you can easily take with you for lunch at work or a picnic.

Tuna in a Poke Bowl Storing Best Practices

Proper storage is crucial for keeping your tuna in a poke bowl fresh and safe. Follow these tips to ensure your ingredients remain fresh before and after preparation.

Before Prepping

• Refrigerate Sushi-Grade Tuna: Keep sushi-grade tuna refrigerated below 40°F (4°C). Use within 24-48 hours for the best results.
• Refrigerate Other Ingredients: Store other ingredients such as avocado, mango, and red pepper in the refrigerator until ready to use.

After Prepping

• Store Leftovers: If there is any leftover tuna poke mix, store it in an airtight container in the refrigerator. Consume within 1-2 days to maintain freshness and quality.
• Store Wonton Chips: Store wonton chips in an airtight container at room temperature to retain their crispness.
  

Just follow these steps and you will have a tasty, healthy poke bowl with tuna that everyone will enjoy. Fresh tuna with a tasty marinade and crispy vegetables make for an amazing meal anytime. Whether a hot spicy tuna poke bowl for lunch or a pan seared tuna poke bowl for dinner, this recipe can fit in any occasion.

For another variation, attempt using cooked fish instead of raw in your tuna poke bowl recipes. Just sear the fish on each side approximately 1-2 minutes each side until desired doneness is achieved then proceed as directed by the recipe. This gives those who like their fish cooked through another option

Alternatively, one can use canned tuna for a canned tuna poke bowl. Although it may not offer the texture or taste of fresh sashimi-grade tuna, it may be more affordable and convenient.

Always remember to only use fresh and high quality ingredients when making any poke bowl tuna recipe. The simplicity behind this dish lets the natural taste of the fish as well as other components come out clearly.