Poke
Bowls
fresh, crunchy and healthy
Poke are of Hawaiian origin and was the offcuts of freshly caught seafood. Poke directly translated is to cut or slice and recieved its asian influence in the 1900's when imigrants introduced a varietly of The poke bowl as we know it today rose to populatity in the 1970's.
Prep Time
40 min
Cook Time
Serves
4
10 min
THE FACTS
Poke is the raw fish element
Poke bowl is with the rice & fresh veg
Great with spicy mayo
Remove the rice for an ahi salad
INGREDIENTS
TUNA POKE
1 cup sushi grade tuna
1/2 cup soy sauce
1 tbsp toasted sesame oil
1 tsp rice wine vinegar
2 tbsp spring onion
1 tbsp honey
1 tsp optional zested ginger and garlic
SALMON POKE
1 cup sushi grade salmon
1/4 cup mirin
1 tbsp orange juice
1 tsp lemon juice
1 tsp soy sauce
1/4 tsp sesame oil
1 tbsp honey
SPICY MAYO INGREDIENTS
280g 1 cup good quality mayonnaise
50g 3 tbsp sriracha sauce
2g ¼ tsp sesame oil
14g 2 tsp fresh lime juice
POKE BOWL INGREDIENTS
2 cups cooked sushi rice
1/4 cup diced Lebanese cucumber
1/4 cup shelled edamame
1 tsp pickled ginger
Avocado
Pickled carrot and daikon
Spring onion
Coriander
DRESSINGS
Ponzu sauce
Spicy mayonnaise
ADDITIONAL SEASONINGS
Toasted sesame seeds
Nori sheets cut into thin strips
Shichimi togarashi seasoning
The poke bowl is a healthy meal with its raw accompaniments, if you omit the sushi rice and sear the tuna you have yourself a ahi salad. The feeling after a poke bowl is pure satisfaction and a healthy outlook on life, happy and healthy inside and healthy on the outside. The poke bowl is a lean healthy meal with essential fats and promotes muscle recovery and cognitive function.
3 min
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METHOD
TUNA POKE MARINATION
1. Thinly slice the spring onion and place in a bowl.
2. Finly grate (zest) ginger and garlic and add to the bowl.
3. Measure out the soy sauce, sesame oil, rice wine vinegar and honey.
4. Mix until the honey mixes into the concoction.
5. Cube the tuna, begin by slicing against the grain then cut into desired size cube.
6. Place into marinade, mix to coat the tuna and place in the refrigerator for up to 2 hours.
NOTE: any longer the tuna will cure and become rubbery.
SALMON POKE MARINATION
1. Thinly slice the spring onion and place in a bowl.
2. Finly grate (zest) ginger and garlic and add to the bowl.
3. Measure out the soy sauce, sesame oil, mirin and honey.
4. Mix until the honey mixes into the concoction.
5. Cube the salmon, begin by slicing against the grain then cut into desired size cube.
6. Place into marinade, mix to coat the salmon and place in the refrigerator for up to 2 hours.
NOTE: any longer the salmon will cure and become rubbery.
SPICY MAYO
1. Simply measure out the ingredients and mix.
2. Store in the refrigerator for up to 1 week.
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