A healthy poke recipe can be very easy to make. If you focus on the vegetables and minimize the rice, it can also be very healthy meal.
What Makes a Healthy Poke Recipe?
Poke is a dish that originated from Hawaii. Back then, a poke bowl was simple and made of raw reef fish fillets, sea salt, and garnished with crushed Kukui nuts. Now, the poke has a myriad of variations worldwide, even for vegetarians.
A typical bowl of poke served at a restaurant includes raw fish cubes, usually salmon or tuna, veggies, chili pepper, sesame seeds, rice, and topped with a layer of seasoning.
How Healthy is a Bowl of Poke?
Poke bowls are healthy as they are loaded with nutritious ingredients:
• They Contain Good Fats
Your poke bowl is loaded with good fat. A basic poke recipe, including tuna and vegetables, contains a high amount of protein and good fats, especially Omega-3 which helps in combat hyper-anxiety & depression and improves eye health.
• Prepare Your Own Healthy Poke Bowl
With poke, you have complete freedom of customization. You can substitute starch-rich white rice with healthy brown rice to maintain your daily calorie intake. Some of the suggested ingredients include: beans, seaweed, kale, zucchini and edamame.
• Poke is a Calorie-Friendly Dish
One bowl of poke contains less than 500 calories. You further reduce those calories by making healthier ingredient choices. For example, opt for spring onions instead of the fried onions.
This healthy poke recipe that’s quick and easy to make. This Asian-inspired bowl is nutrient dense and full of protein and fiber. It is made with canned tuna (instead of raw Hawaiian ahi) for easy preparation. It’s bursting with delicious Asian flavors like spicy wasabi mayo, sweet eel sauce, pickled veggies, whole grain rice, avocado and umami-rich seaweed.
Plus, it’s so good for you–high in protein, fiber, healthy fats and loads of vegetables.
Easy Spicy Tuna Poke Bowl Recipe
This recipe is from Root and Revel. Give it a try.
INGREDIENTS (makes 4 servings)
For the eel sauce
• 1/4 cup organic tamari (gluten-free soy sauce) or low sodium soy sauce
• 2 tablespoons mirin (sweet rice wine)
• 2 teaspoons organic coconut sugar or table sugar
For the spicy mayo
• 2 tablespoons mayo
• 1 tablespoon organic sriracha
• 1 tablespoon mirin
• 1 teaspoon wasabi powder
For the “poke” bowls
• 2 cans albacore tuna in olive oil
• 2 cups organic brown rice cooked
• 1 cup organic leafy greens
• 1 avocado sliced
• 1/2 cup pickled carrots I recommend Farmhouse Culture’s ginger carrots
• 1/2 cup organic edamame shelled
• 1/2 cup organic Persian cucumbers diced
• 1 jalapeno cut into rings
• 1/4 cup organic scallions diced
• 2 tablespoons black sesame seeds
• 1 sheet organic roasted nori (seaweed) cut into small strips
1. In a small saucepan over medium-low heat, combine the ingredients for the eel sauce. Simmer, stirring occasionally, until the sauce is thick and sticky. Pour into a glass bowl and set aside.
2. Meanwhile, in a large glass bowl, combine the ingredients for the spicy mayo. Whisk to combine. Add the canned tuna and break up with a fork, tossing with the spicy mayo to mix thoroughly.
3. To assemble the bowls, evenly divide cooked rice among four bowls. Top with leafy greens. Add spicy tuna, avocado, carrots, edamame, cucumbers, and jalapeno rings. Garnish with scallions, sesame seeds and seaweed. Drizzle with eel sauce.
Serve and enjoy!
Nutrition (per serving)
Calories: 478 KCAL
Click here for full healthy poke recipe.