Рецепты гавайского блюда

Холодный салат с тунцом и макаронами в итальянском стиле

Поке из тунца и авокадо с соевым соусом и Ла Ю

quick pickles

Two critical elements to making this poke bowl with canned tuna taste authentic are the pickled veggies and the tangy dressing.

Happily, the pickle is an instant recipe, that is, once you add the pickling brine, the radishes and cucumbers only need an hour to absorb the flavor. They stay super crunchy, too. The brine is a mixture of rice wine vinegar, water, hot pepper flakes, and cilantro. (You can re-use the pickling liquid, too, just keep it in the fridge.)

You’ll want to use this technique all the time for quick pickles ~ it’s the same concept I used with my QUICK AND SPICY REFRIGERATOR PICKLES and my PICKLED RED ONIONS.

Ingredients for Vegan Poke Bowls:

For this vegan poke bowl recipe, I shopped lots of the ingredients on iHerb. Over the years, iHerb has become my go-to online destination for most of my healthy pantry grocery shopping – either because they carry brands I don’t have access to locally; because they often offer better value than my local stores; or simply to discover new products, since they carry over 30,000 natural products!

I’ve been shopping on iHerb since I moved to Australia a few years ago, and continued when I followed my path to Canada and now Israel. Wherever you are located on the planet, iHerb most likely ships to you – they do to over 150 countries! If you are outside the US like me, know that they also offer super fast and reliable shipping methods (because let’s be honest, who wants to wait weeks for a delivery, especially if there’s food involved?!). And, orders are shipped from climate-controlled distribution centers to ensure the quality of their products.

The other thing I love about iHerb is how they provide impeccable customer service (they operate 24 hours a day / 7 days a week in 10 different languages, by the way!). In 5 years of shopping with them, I only had an issue once – a product spilled in the box – and they offered a full refund on the whole order, no questions asked. I was super impressed.

This is a website I genuinely recommend to all my friends and I think you would love it too!

Below I’ll tell you exactly which ingredients I used to make this vegan poke bowl and why I think they’re perfect for this recipe!

How to make vegan poke bowls with watermelon tuna

Step 1 – Slice some watermelon, cut the rind and cut it into equal sized cubes. Add it to a medium bowl.

Step 2 – Prepare the marinade. First, add some soy sauce. I love this Eden Food’s Tamari Soy sauce because it has a deep flavor, it’s not too salted and it’s gluten-free (unlike regular soy sauce). And bonus: it’s organic, too.

Step 3 – Then we add some sesame oil. I used Eden Foods sesame oil, which is perfect for marinades like this one since it’s unrefined. The flavor of the sesame really shines through and takes this marinade to the next level!

Add also a bit of rice vinegar.

Step 4 – In go the sesame seeds! Here I used white whole sesame hulled, from Frontier Natural Products. Because they’re whole, they have a nuttier taste than regular sesame seeds and I found that I didn’t even need to toast them before using them (less prep and dish to wash for the win!).

Step 5 – Add in finely chopped scallions (the white and green parts only). Stir well, cover and marinate in the fridge for at least a couple of hours and up to overnight.

Steps 6 & 7 – Now, make the Sriracha mayo.

Typical mayo is traditionally made with eggs which makes it a no-no for vegans (who avoid any kind of animal products) or those with egg allergies. Enters this Sir Kensington’s mayo, made with organic aquafaba – yes, the liquid from the chickpeas’ can! You won’t believe there are no eggs in there. The taste and texture is perfect, and you can use it as you would any traditional mayo. No eggs, no problem!

To make the mayo sauce, simple mix together the mayo, Sriracha and lime juice in a small bowl. Refrigerate until ready to use.

Steps 8 & 9 – When the watermelon is done marinating, prep the bowl’s ingredients. 

To add another Asian element to these poke bowls, we’re using roasted nori sheets cut into short strips. Know that not all nori sheets are created equal. These Maine Coast ones are fresh, of the highest quality and actually delicious (which can’t be said of all brands, unfortunately!)

Chop and prep all the other ingredients: edamame, carrots, cucumbers, cilantro, and everything else that’s gonna go in your bowl.

Step 10 – Now we’re ready to build the bowls!

Drizzle cooked and cooled rice generously with marinade, arrange toppings and watermelon «tuna» on top. Drizzle with remaining marinade and Sriracha mayo. Enjoy!

Рецепт 6: салат-боул поке из риса с тунцом

What is a poke bowl anyway?

Poke bowls are native to Hawaiian cuisine and pretty similar to sushi bowls. Poke means “to slice or cut” in Hawaiian and refers to chunks of raw, marinated fish — usually tuna — which is served over rice and topped with assorted fresh vegetables and umami-packed sauces.

Everything about Poke just screams «beach food» and is simply perfect for summer as there’s not a lot of cooking involved. Super fresh and uber flavorful with familiar, yet exotic-tasting ingredients like rice, edamame beans, seaweed and veggies. It can either be served as an appetizer or as a main course and is great for meal prep.

For this vegan poke bowl recipe, I use marinated watermelon to create a colorful, vegan version. This might sound a bit crazy but trust me, it’s delicious!

Once marinated with soy sauce and sesame oil, the cubed watermelon really does look like raw tuna, but don’t worry, it does not taste a tad bit fishy. It’s sweet and savory in taste with a nice nutty aftertaste from the sesame oil. So not only great for vegans, but also for all you guys that just don’t like fish that much but are still all about that poke fun.

It’s super refreshing on a hot summer day and just looking at this, we gotta admit that it comes pretty close to a traditional poke bowl! Plus it’s way cheaper to make.

Best fish for poke bowls

Just like other raw fish dishes such as Ceviche and fish tartare, Poke bowls can be made with any fish suitable for eating raw in sashimi form. Tuna is the classic for Poke Bowls, and salmon is also very popular.

Other fish suitable for poke bowls include: kingfish, ocean trout, swordfish, yellow tail, trevally and bonito. These are all fish that the Japanese use for sashimi because they have soft flesh that are relatively mild flavoured.

In comparison, fish like snapper and cod have chewy, sinewy flesh when raw which is why it’s not used for sashimi.

How to tell if fish can be eaten raw?

Fish suitable for eating raw is sold labelled as “sashimi-grade fish”. It’s higher quality and fresher than fish sold for cooking – and usually more expensive. But you don’t need much per serving – only about 80g / 2.5 oz!

Worth The Time

In order to transform the watermelon cubes into an awesome fish-like texture we bake the cubed watermelon for 1 hour.

• After baking

  the watermelon has released its liquid. What’s left behind is a tougher, floppy texture and the watermelon is now able to soak up the flavour from the marinade.

  :

• After marinating

  the cubes of flavourful watermelon poke are grilled for just a few minutes to warm them up, give them a nice char, and really boost up the flavour!

  :

We experimented with skipping the baking time and simply adding the watermelon cubes to the marinade. This option still produces a tasty result but it lacks the fish-like texture and flavour. If you are tight on time you can absolutely try this method:

1. Mix the marinade ingredients in a bowl large enough to hold your watermelon cubes PLUS some extra room.
2. Leave the watermelon cubes for at least a few hours OR overnight.
3. Lift the cubes from the marinade and grill the poke if desired or add them straight to your poke bowl or salad!

what’s in my poke bowl with canned tuna

I love to bring the rainbow into my kitchen, I love the challenge of incorporating as many colors as possible into our food, and I love knowing that we’re eating better because of it. When it comes to diet, color equals health benefits in almost every case ~ here’s how it breaks down in this bowl:

• Black rice (aka Forbidden rice) ~ antioxidants, fiber, plus amino acids, vitamins, and minerals.
• Wild caught canned tuna ~ lean protein, omega 3 fatty acids, selenium, B vitamins and minerals.
• Red onion ~ cancer fighting flavonoids..
• Purple cabbage ~ immune boosting, anti-inflammatory, with cancer fighting flavonoids.
• Mango ~ antioxidants (vitamins A and C) to remove free-radicals from blood, fiber to lower cholesterol, low glycemic index to maintain healthy blood sugar level.
• Microgreens ~ many times more nutrient dense than mature greens.
• Carrots ~ carotenoids to fight heart disease, antioxidants, promotes eye and skin health.
• Persian cucumber ~ hydrates, detoxes, and helps with weight loss.
• Watermelon radish ~ fiber, folate, and vitamin C.
• Hot peppers ~ anti-inflammatory, with immune boosting vitamins.
• Pickled ginger ~ calms stomach, anti-inflammatory, also immune boosting.
• Seaweed ~ packed with fiber, minerals, and trace elements.

GUT-FRIENDLY RECIPE INGREDIENTS

Eggs are loaded with nutrients like omega-3 fatty acids, b vitamins and choline that work to lower inflammation and increase diversity of beneficial bacteria in the gut. They’re also an incredible food for boosting fertility, regulating your menstrual cycle and boosting your baby’s brain development (if pregnant).

+ Sweet Potato

Sweet potatoes are loaded with gut-friendly prebiotic fiber and liver-detox-supporting vitamin B6, helping your gut to eliminate excess hormones like estrogen (which if not effectively eliminated can lead to estrogen dominance).

+ Pistachio

Pistachios are rich in fiber that converts to short-chain fatty acids like butyrate in your gut. This has several benefits including a reduced risk of developing digestive disorders, including intestinal permeability (aka leaky gut) which is a common root cause of hormone imbalance.

+ Avocado

Avocado is packed with fiber and nutrients like potassium that work to promote healthy digestive function. It’s also an amazing food for promoting optimal fertility, due to it’s high ratio of inflammation-fighting monounsaturated fatty acids.

+ Quinoa

Quinoa is loaded with fiber, protein, minerals and antioxidants that work to reduce inflammation, balance blood sugar and protect your gastrointestinal tract. However it’s important to note quinoa also contains phytic acid, which can reduce nutrient absorption, thus it’s advised to soak prior to cooking or purchase a sprouted brand.

+ Bone Broth 

Loaded with gelatin, which has been shown to protect and maintain the function of the intestinal wall, helping to prevent gut permeability (aka leaky gut). Make sure to look for a brand that’s pasture-raised and organic for the full benefits.

More Smoothie Recipes You’ll Love

• Skinny Green Tropical Smoothie
• Peanut Butter and Jelly Smoothie
• Mango Banana Hemp Seed Green Smoothie
• Piña Banana Colada Smoothie
• Kale, Banana, Chia, Hemp Superfood Smoothie

Green Smoothie Bowl

5 from 5 votes

7

Cals:404

Protein:9

Carbs:74

Fat:10.5

This easy Green Smoothie Bowl is a tasty and nutritious breakfast that’s customizable and packed with healthy ingredients that will keep you feeling great all morning!

Course: Breakfast

Cuisine: American

Prep: 5 minutes mins

Cook: 0 minutes mins

Total: 5 minutes mins

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WW Points

Yield: 1 servings

Serving Size: 1 bowl

1x2x3x

Ingredients

• ▢ 1 cup frozen mango
• ▢ 1 cup loose baby spinach
• ▢ 1 banana, halved and divided
• ▢ 1/2 cup protein milk, or milk of choice
• ▢ 1/4 cup yogurt, I used dairy-free cocoyo

Topping:

• ▢ 1/3 cup diced mango
• ▢ 1/3 cup strawberries
• ▢ 2 tbsp unsweetened coconut flakes

Instructions

• Blend half the banana with the frozen mango, spinach, protein milk and yogurt.
• Pour in a bowl and top with diced mango, strawberries and coconut flakes.

Last Step:

Please letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

Serving: 1 bowl, Calories: 404 kcal, Carbohydrates: 74 g, Protein: 9 g, Fat: 10.5 g, Saturated Fat: 7.5 g, Sodium: 115 mg, Fiber: 12 g, Sugar: 51.5 g

Frequently Asked Questions

Is it safe to sear tuna?

It is perfectly safe to sear and eat tuna that is cooked rare. A good quality tuna has been flash-frozen almost immediately after being caught. You just want to sear the outside to give it a little more flavour.

Are tuna bowls healthy?

Yes! These recipes are packed with protein and have 472 calories per serving. If you want to cut down even more on the calorie count you can eat them without the rice for a low-carb option.

What is mango salsa made of?

This mango salsa is super easy to make and adds the perfect amount of sweetness to your tuna bowls. It’s made with mango, red pepper, red onion, cilantro and lemon or lime juice.

Other Ingredients For This Watermelon Poke Bowl

We make our Spicy “Tuna” Watermelon Poke Bowl Recipe with:

Brown Rice,Cubed Cucumber,Julienned Carrot,Cubed Mango,Avocado,Toasted Sesame SeedsAnd A Drizzle Of A Quick Spicy Mayo Made From Our 5 Minute Oil-Free Mayo Recipe!

Feel free to get creative and add in your favourite toppings! We often add in edamame for an extra boost of tasty protein!

Let us know in the comments below if you give this watermelon poke bowl recipe a try and what your favourite add-ins are! If you like this recipe try our thrifty Smoky Lox made from carrots! And our Grilled Spicy & Sweet Sesame Strips where portobello mushroom become a thrifty steak strip alternative!

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Поке с креветками — Лайфхакер

Рецепт 5: поке с хрустящей курицей и авокадо

Предлагаем приготовить настоящий хит модных кафе последних пары лет — гавайское поке. Это блюдо-трансформер, где в одной емкости соседствуют, но при этом не смешиваются, сразу несколько ингредиентов. В классическом варианте это рис, рыба или морепродукты, овощи и даже фрукты. В нашем вместо морской составляющей мы взяли земную — куриное филе.

экзотические бобы эдамамэ — соевые бобы, собранные до начала созревания, можно заменить на консервированную фасоль или зеленый горошек в стручках, а соус для поке — на соевый.

• Куриное филе 4 шт.
• Соус для поке 2 ст. л.
• Рис для суши или рис жасмин 200 г
• Очищенные бобы эдамамэ 200 г
• Белокочанная капуста 1/2 небольшого кочана
• Авокадо 2 шт.
• Лайм 1 шт.
• Лук 1 шт.
• Яйцо 1 шт.
• Панировочная мука 200 г
• Уксус 50 мл
• Сахар 50 г
• Мука 3 ст. л.
• Приправа карри 2 ч. л.
• Растительное масло для жарки
• Соль, перец по вкусу

1. Сварите рис по инструкции на упаковке, разложите его в 4 глубокие тарелки.
2. Соедините в сотейнике сахар, уксус и 50 мл воды, добавьте после закипания нарезанный на дольки лук, варите его несколько минут, снимите с огня и оставьте в смеси на 15 минут мариноваться.
3. Куриное филе отбейте до толщины в 1 см, посыпьте каждую сторону мукой, посолите, приправьте перцем и карри, обмакните во взболтанное яйцо, обваляйте в панировочной муке и обжарьте на растительном масле с обеих сторон до готовности; выложите на бумажное полотенце, нарежьте слайсами.
4. Бобы эдамамэ бланшируйте в течение минуты.
5. Капусту нашинкуйте, полейте соусом для поке.
6. Выложите на тарелки рядом с рисом капусту, бобы, маринованный лук, курицу, ломтики авокадо, дольки лайма. Приятного аппетита!

Салат с тунцом, киноа и овощами

Полезный, вкусный сборный салат с низкой калорийностью. Он богат витаминами, клетчаткой, а благодаря киноа и рыбе еще и очень сытный. Киноа можно заменить булгуром, кускусом, любым рисом, полбой.

КБЖУ на 100 г: 90/6/3/9.

Ингредиенты:

• Тунец – 150 г.
• Сладкий перец – 70 г.
• Ананас – 80 г.
• Киноа – 70 г.
• Салатная зелень – 30 г.
• Помидор – 100 г.
• Лук фиолетовый – 35 г.
• Огурец – 100 г.
• Авокадо – 70 г.
• Лайм – ½ шт.
• Специи.

Приготовление:

Киноа варим в подсоленной воде примерно 15 минут. Овощи и ананас нарезаем кубиком, авокадо – пластинками. Смешиваем овощи с ананасом, добавляем специи и сок половины лайма. На тарелку кладем зелень, сверху рядами выкладываем киноа, мясо тунца, нарезку из овощей и пластинки авокадо. Для подачи можно все перемешать.

Вегетарианский поке боул от шеф-повара «Шоколадницы»

• Рис и овощи (тыква, редис, мирин, соевый уксус, кумин, масло кунжутное), 140 г
• Фасоль стручковая резанная, 20 г
• Фасоль эдамамэ, 35 г
• Мандарины свежие, 20 г
• Соус Тайский, 20 г
• Сметана соевая, 20 г
• Соус «Азиатский», 15 г
• Кунжут черный, 3 г
• Лайм свежий, 10 г
• Смесь зелени, 3 г

Ингредиенты для тайского соуса:

• Сок имбирный, 45 г
• Горчица зернистая, 70 г (если очень острая, сократить до 30-40 г)
• Соевый соус, 90 г
• Сок апельсиновый фреш
• Сок лимона фреш, 50 г
• Масло оливковое, 200 г
• Масло кунжутное, 15 г
• Соус Терияки, 25 г
• Кетчуп, 100 г

Ингредиенты для азиатского соуса:

• Масло растительное, 175 г
• Масло кунжутное, 20 г
• Лимонный сок, 15 г
• Кунжут, 18 г
• Мирин, 85 г
• Рисовый уксус, 65 г
• Соус Юзу, 20 г
• Соль, 7 г
• Перец, 2 г
• Соевый соус, 60 г
• Перец чили свежий, 11 г
• Чеснок свежий, 30 г

Как замариновать

Благодаря разным маринадам можно добиться неповторимого вкуса и оригинального запаха готового стейка тунца. К тому же от такой обработки он становится сочным и нежным.

Рецепт маринада с тимьяном:

• Веточка свежего тимьяна или 0,5 ч.л сухого.
• 1 ч.л. жидкого меда.
• 2 ст.л. лимонного сока.
• 1 ст.л. оливкового масла.
• 10 г смеси перцев.
• 1 ст. л. соевого соуса.
• Все необходимо смешать до получения однородной консистенции и опустить в маринад рыбу.

Рецепт простого маринада

• Лимонный сок 0,5 лимона.
• Соевый соус 1 ст.л.
• По 1 щепотке – кориандра, черного перца, соли.
• Укроп – 3-4 веточки мелко рубленные.

Чесночный рецепт

• 2 ст.л. мелко рубленного свежего чеснока.
• Тимьяна сушеного 1 ст.л. неполная.
• Масло растительное – 1,5 ст.л.
• Лимонный сок свежеотжатый – 3 ст.л.

Все смешивается в рецепте до получения одно структурной жидкости и в ней вымачиваются куски рыбы.

CYCLE-SYNCING TIP

Due to it’s high content of hormone-balancing nutrients, this Gut-Friendly Sweet Potato Pesto + Quinoa Breakfast Bowl would be an ideal recipe to incorporate at almost any phase of your menstrual cycle.

That being said, I especially love it during my follicular phase, as it’s loaded with vitamins and minerals your body needs to gear up for proper maturation of the egg and rebuilding your uterine lining. To get the most benefits during this phase, I like to swap the sweet potatoes for astringent veggies like asparagus, radish, arugula or other leafy greens.

Otherwise, the incorporation of sweet potatoes makes this bowl an excellent option during your luteal phase, to help keep blood sugar balanced and satisfy carb cravings in a nutrient-dense way.

Рецепт от Джейми Оливера

Чтобы приготовить рецепт тунца по-итальянски на гриле от Джейми Оливера, необходимо подобрать следующие компоненты:

• 2 стейка тунца, каждый весом приблизительно по 150-180 г.
• Маслины – 1 пригоршня.
• Чеснок – 2 зубка.
• Помидоры – 200 г.
• Базилик свежий, желательно зеленый – по вкусу.
• Лимон – 1 штука.
• Орегано сухое – 1 ч.л.
• Масло оливковое.
• Соль морская.
• Перец по вкусу.
• Анчоусы – 3 шт.

• Калорийность – 150 кКал.
• Белки – 20 г.
• Жиры – 8 г.
• Углеводы – 5 г.

Оливер советует придерживаться в рецепте следующей последовательности действий:

• Сначала необходимо разогреть на сковороде оливковое масло.
• Куски стейков приправить солью, перцем и орегано и обжарить на сковороде или электро-гриле не более, чем по 2 минуты с каждой стороны.
• После этого достать рыбу и отложить на тарелку.
• Готовить маслины – порезать на небольшие кусочки.
• Чеснок мелко порубить.
• Помидоры вымыть и разрезать на несколько частей.
• Базилик порвать руками на крупные куски.
• Добавить еще масла на сковороду и отправить туда чеснок и маслины. Пожарить приблизительно 2 минуты, добавить помидоры, протушить 5 минут.
• Выжать половину сока лимона и добавить базилик.
• Порубить анчоусы и выложить в сковороду.
• Добавить еще сок половины лимона и прогреть все на протяжении 5 минут. Выложить стейки тунца прогреть не более 2 минут и подать к столу.
• Гарниром могут послужить овощи.

Оливер советует готовить рыбу одновременно с овощами, чтобы напитать мякоть дополнительными соками и вкусами. Такие рецепты будут идеальным самостоятельным блюдом.

Green Smoothie Bowl Ingredients

I love how you can customize smoothie bowls to fit your tastes and dietary needs. You can choose your favorite fruits, vegetables, protein powder, and toppings to create one tailored to your liking.

• Fruit: One cup of frozen mango and one banana
• Spinach: Baby spinach gives this smoothie bowl its green color. I think spinach is the best type of smoothie bowl greens for a smoothie because it has a milder flavor than others. You can also use frozen spinach or baby kale.
• Milk: I used this plant based protein milk, but anyone of them will work. You can also use another type, like almond, soy, or even regular cow’s milk.
• Yogurt: I used dairy-free Cocoyo, but any yogurt will work.
• Smoothie Bowl Toppings: Mango, strawberries, unsweetened coconut flakes.

Tips & Variations:

• You can use the rice of your choice or use cauliflower rice to keep things light. Sushi rice is also an option but as we drizzle the rice with marinade, seasoned sushi rice is not really necessary.
• As for make-ahead options, you can make the watermelon “tuna” the night before and store it in the fridge.
• For some more protein, add pan-fried tofu, or tempeh. Want more fruit? Mango chunks would be amazing on this! So would macadamia nuts, peanuts or almonds, daikon, bell pepper, and beets.
• Instead of sriracha, you can add any hot sauce you like and lemon juice can be used in lieu of lime. Chipotle powder or a teaspoon of chipotle in adobo would also be amazing in this poke bowl sauce. Or, for a Thai-style peanut sauce, go ahead and stir in 1 tablespoon smooth peanut butter (heat a few seconds in the microwave) and  1 teaspoon fresh ginger.

Rainbow Poke Bowl with Canned Tuna

3.80 from 45 votes

A poke bowl made with canned tuna is beautiful, healthy, delicious, and convenient!

Prep Time:20 minutes minutes

Total Time:20 minutes minutes

Servings: 2

1x2x3x

Ingredients 

pickle

• 1 watermelon radish, peeled and cut in thin matchsticks
• 1 Persian cucumber, thinly sliced (do not peel)
• 1/2 cup
• 1/2 cup water
• 1 tsp
• 2 sprigs

dressing

• 1/4 cup
• 2 Tbsp , or soy sauce
• 1 Tbsp
• 1 Tbsp , substitute orange if you like
• 1 tsp hot chili paste, or Sriracha
• 1 tsp minced pickled ginger, or fresh ginger
• 1 clove , minced
• 1 , juiced
• 1 tsp , black or white

bowl

• 1 cup black rice, or sushi rice
• 1/2 sheet dried seaweed, cut in thin shreds.
• 10 ounces canned tuna, drained
• 1/4 small , very thinly sliced
• 1 cup finely shredded red cabbage
• 1 small ripe mango, peeled and diced
• 1 handful microgreens, or sprouts of your choice
• 1 cup shaved or grated carrot
• 1/2 cup picked radishes
• 1/2 cup pickled cucumbers
• 2 Tbsp pickled ginger
• 1 hot red chili pepper, or jalapeno or Serrano pepper thinly sliced

garnish

• fresh cilantro leaves
• black or white sesame seeds

Instructions

• First make the pickle. Pack the radish sticks and cucumbers into a jar, along with the cilantro.
  Heat the vinegar, water, and pepper flakes to a boil on the stove or in the microwave. Pour the hot brine over the vegetables, the liquid should just cover them. Set aside.
• Whisk the dressing ingredients together, taste to adjust any of them, and set aside.
• Cook the rice according to package instructions. Toss it with the seaweed and some of the dressing to moisten and flavor it.
• Divide the rice between two bowls.
  Place the tuna in each bowl. Lift the tuna out gently with a fork to keep the chunks intact and leaving most of the oil in the can.
• Arrange the rest of the ingredients around the bowl and drizzle with the dressing. Top with garnishes, and serve.

Notes

• You can find pickled ginger in jars in the Asian section of your supermarket.
• Sesame oil is one of my favorite ingredients, but it’s intensely flavored, and expensive. If you like you can cut it down with any mild oil you like, avocado, almond, or even canola oil would work. If you want to use olive oil, make sure you use mild flavored pure oil, not extra virgin.
• Traditional poke bowls are served with warm rice and cold toppings. I found that cold rice worked, too. In either case toss the rice with some of the dressing for flavor.
• Other poke bowl toppings you might try would be avocados, green onion, pineapple, papaya, jicama, bell peppers, Maui onion, or edamame beans.

Course: Main Course

Cuisine: American

Author: Sue Moran

Keyword: Hawaiian, healthy, poke bowl, tuna

Calories: 876 kcal · Carbohydrates: 109 g · Protein: 40 g · Fat: 33 g · Saturated Fat: 5 g · Polyunsaturated Fat: 13 g · Monounsaturated Fat: 12 g · Trans Fat: 0.01 g · Cholesterol: 51 mg · Sodium: 1415 mg · Potassium: 1252 mg · Fiber: 10 g · Sugar: 23 g · Vitamin A: 12762 IU · Vitamin C: 85 mg · Calcium: 151 mg · Iron: 6 mg

Nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although The View from Great Island attempts to provide accurate nutritional information, these figures are only estimates.
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Freezing the tuna

Unfortunately, you can’t freeze this recipe whole, but you can freeze the tuna steaks for up to 3 months in airtight glass containers or freezer-safe Ziploc bags. Let the tuna defrost in the fridge overnight then serve with fresh toppings.

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• A rice cooker makes meal prep so much easier! This is the one I use.
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• Here’s the sweet chili sauce I use.

Ingredients 
1x2x3x

• ▢ 1 tbsp olive oil
• ▢ 2 (6 oz) tuna steaks about 1 inch thick
• ▢ Sesame seeds to coat tuna with
• ▢ 1 avocado sliced
• ▢ 1/2 cup tortilla strips
• ▢ 3/4 cup sweet chili Thai sauce (about 2 tbsp per bowl)

Mango salsa

• ▢ 1 cup frozen or fresh mango diced
• ▢ 1 red pepper diced
• ▢ 1 small red onion diced
• ▢ 1/3 cup cilantro finely chopped
• ▢ 1 tbsp lime or lemon juice
• ▢ 1/2 tsp salt

Jasmine rice

• ▢ 1 1/4 cups water
• ▢ 1 cup jasmine rice
• ▢ 1 tsp butter
• ▢ 1 pinch salt

Instructions

• In a rice cooker or in a pot on the stove, cook rice according to package directions (usually it takes around 15-20 min).
• Meanwhile, make mango salsa and coat tuna steaks with sesame seeds.
• Heat olive oil in a large frying pan on high heat. Once oil starts to smoke, add tuna steaks, cooking for 45 seconds per side. Remove from heat and set on a plate to rest for a couple minutes before slicing.
• Pack rice into a 1/2 cup measuring cup and dump onto each plate. Add mango salsa alongside rice, as well as sliced avocado. Add half of each tuna steak to each bowl. Garnish with crushed tortilla strips, then serve along with a tiny bowl of sweet chili Thai sauce for dipping. Enjoy!

Notes

Use salmon or grilled shrimp instead of tuna.
Coat the tuna steaks in red chili flakes for an added kick.
Thaw some frozen mango in the fridge instead of trying to cut up a fresh mango.
Let the mango salsa sit for at least 10 minutes so the flavours can combine.

Calories: 472kcal (24%)Carbohydrates: 54g (18%)Protein: 25g (50%)Fat: 17g (26%)Saturated Fat: 3g (19%)Cholesterol: 35mg (12%)Sodium: 370mg (16%)Potassium: 683mg (20%)Fiber: 6g (25%)Sugar: 9g (10%)Vitamin A: 3429IU (69%)Vitamin C: 60mg (73%)Calcium: 37mg (4%)Iron: 2mg (11%)