Poke Recipe

Craving a delicious and healthy meal that’s easy to prepare? Say hello to the poke recipe (pronounced “poh-kay”). Originating from Hawaii, this colorful dish combines fresh fish, wholesome grains, and vibrant veggies into a single bowl bursting with flavor. Whether you’re a seafood lover or just looking to try something new, a poke bowl is a versatile and satisfying choice. Let’s dive into its history, ingredients, and step-by-step instructions to create your very own poke bowl at home!

A Brief History of Poke Recipe:

The word “poke” means “to slice or cut” in Hawaiian, referring to the way fish is prepared for the dish. Poke dates back centuries to native Hawaiian fishermen who would season freshly caught fish with salt, seaweed, and crushed kukui nuts. Over time, the dish evolved, blending Asian influences such as soy sauce and sesame oil to create the modern poke bowl we know today. Its popularity has soared globally, becoming a favorite in healthy eating trends for its fresh, nutritious, and customizable nature.

Poke Recipe

Pinklady

The word "poke" means "to slice or cut" in Hawaiian, referring to the way fish is prepared for the dish. Poke dates back centuries to native Hawaiian fishermen who would season freshly caught fish with salt, seaweed, and crushed kukui nuts.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Course Salad, Side Dish

Cuisine Hawaiian

Servings 4

Calories 400 kcal

Equipment

• Cutting board
• Sharp knife
• Mixing bowls
• Measuring spoons
• Serving bowls

Ingredients

  

For the Base:

• 2 cups cooked sushi rice or brown rice
• Optional: 2 cups mixed greens for a lighter version

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For the Protein:

• 1 lb fresh sushi-grade ahi tuna or salmon, diced into ½-inch cubes
• (For a vegetarian/vegan option, substitute with marinated tofu or cooked chickpeas.)

For the Marinade:

• 3 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp sesame oil
• 1 tsp rice vinegar
• 1 tsp honey or maple syrup
• ½ tsp grated ginger
• Optional: ½ tsp sriracha for a spicy kick

Toppings (choose your favorites):

• 1 avocado, sliced
• 1 cup cucumber, thinly sliced
• 1 cup shredded carrots
• 1 cup edamame, cooked and shelled
• 1 sheet nori, sliced into thin strips
• 2 tbsp sesame seeds
• 2 green onions, thinly sliced
• Pickled ginger (for garnish)

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Optional Dressings:

• Spicy mayo (2 tbsp mayonnaise mixed with 1 tsp sriracha)
• Ponzu sauce

Instructions

 

• Prepare the Rice or Greens Base:

  If you haven’t cooked your rice yet, prepare it according to the package instructions. Let it cool slightly before using. For a lighter option, use a mix of greens like spinach or arugula as the base.
• Dice the Protein:

  Use a sharp knife to cut the sushi-grade tuna or salmon into small, even cubes. If you're using tofu, dice it into similar-sized pieces for consistency.
• Mix the Marinade:

  In a small bowl, combine soy sauce, sesame oil, rice vinegar, honey (or maple syrup), grated ginger, and sriracha (if desired). Whisk everything together until well blended.
• Marinate the Protein:

  Place the diced fish (or tofu) in a mixing bowl and pour the marinade over it. Gently toss to coat the protein evenly. Let it sit for 5-10 minutes while you prepare the toppings.
• Prepare the Toppings:

  Chop, slice, or shred your chosen vegetables and toppings. Keep them in separate bowls for easy assembly.
• Assemble the Poke Bowls:

  Start by adding the rice or greens to the bottom of each bowl.Spoon the marinated fish (or tofu) over the base. Arrange the toppings around the protein, creating a visually appealing layout.
• Add Finishing Touches:

  Sprinkle sesame seeds and green onions over the bowl. Drizzle with spicy mayo or ponzu sauce if desired. Garnish with pickled ginger for an extra burst of flavor.
• Serve and Enjoy:

  Serve the poke bowl immediately, and enjoy the fresh, vibrant flavors.

Video

Keyword Poke Recipe

Similar Recipes to Try:

Spicy Shrimp Poke Bowl – Substitute shrimp for a zesty twist.
Vegan Buddha Bowl – Packed with tofu, quinoa, and roasted veggies.
Teriyaki Chicken Bowl – A warm, hearty alternative with sweet teriyaki flavors.
Deconstructed Sushi Bowl – All the sushi flavors without the rolling!

Frequently Asked Questions About Poke Recipe:

1. Can I use cooked fish instead of raw fish?

Yes! Cooked shrimp, grilled salmon, or even canned tuna can work as substitutes.

2. What makes fish “sushi-grade”?

Sushi-grade fish is of the highest quality and is processed to be safe for raw consumption. Always buy from a trusted source.

3. How long can I store a poke bowl?

It’s best to enjoy it fresh, but you can refrigerate leftovers (without dressing) for up to 24 hours.

4. Can I make this dish ahead of time?

Yes! Prepare all components separately and assemble just before serving.

5. What are some vegetarian protein options?

Tofu, tempeh, or even legumes like chickpeas and edamame are great options.

6. Can I freeze poke bowls?

No, freezing changes the texture of fresh fish and vegetables.

7. Is a poke bowl gluten-free?

It can be! Use tamari instead of soy sauce and check your other ingredients for hidden gluten.

8. What can I use instead of sushi rice?

Quinoa, cauliflower rice, or mixed greens make great substitutes.

9. Can I add fruit to my poke bowl?

Absolutely! Pineapple, mango, or sliced strawberries can add a refreshing touch.

10. Is this dish suitable for kids?

Yes, but you may want to skip the raw fish and spicy sauces, opting for cooked protein and mild dressings.

Conclusion:

Poke bowls are a delightful way to enjoy a healthy, customizable meal that’s as visually stunning as it is delicious. With minimal prep and endless topping options, they’re perfect for a quick lunch, dinner, or even meal prep. Now that you’ve mastered this recipe, feel free to experiment with your own combinations to keep things exciting.

YouTube Video Credits:
Joshua Weissman