Poke bowl

Ingredients

• 150 mlrice, preferably wholegrain
• 100 mlGreek yoghurt
• 50 mlteriyaki sauce
• 22.5 mlhot chilli sauce
• 1 pinchcoarse salt
• 75 gedamame beans
• 6radishes, thinly sliced
• 1avocado, diced
• 1 largecarrot, cut into strips
• ½cucumber, cut into half-moons
• ½mango, diced
• 100 ghot-smoked salmon, in bite-sized pieces
• 3spring onions, thinly sliced
• to tasteblack or toasted sesame seeds
• optionallime wedges

Instructions

1. 1

   Cook the rice

   Cook the rice according to the instructions on the packet.

2. 2

   Mix the dressing

   Stir the Greek yoghurt, teriyaki sauce, chilli sauce and salt together, then taste and adjust.

3. 3

   Divide the rice

   Share the cooked rice between two bowls.

4. 4

   Arrange the toppings

   Place the vegetables and mango in little piles around the rice, then add a spoonful of dressing here and there.

5. 5

   Finish and serve

   Top with the salmon, spring onions and sesame seeds. Serve with lime wedges if you like.

What is a poke bowl?

Poke is a Hawaiian dish with roots in the islands’ fishing traditions, commonly served as seasoned fish over rice with toppings. This version uses hot-smoked salmon and a mix of crisp vegetables and sweet mango.

The bowl brings together savoury fish, fresh produce and a creamy, tangy dressing. Its mix of colours and textures makes it satisfying without requiring elaborate cooking.

Nutrition and macros by portion

The nutrition label shows one serving as written: 105 calories, 4g protein, 11g carbs, 4g fat.

Rice and mango provide most of the carbohydrate, while avocado, salmon and the yoghurt-based dressing contribute fat; salmon, edamame and yoghurt also provide protein. For a more balanced plate, keep the generous variety of vegetables and add an extra portion of edamame if you would like more plant protein.

A flexible base

Rice: cook it according to the packet instructions, since varieties differ in both cooking time and water requirements. Wholegrain rice gives the bowl a more substantial, chewy base.

Leftover grains: cooked pearl barley or spelt can stand in for rice. Use grains that have been stored safely and are thoroughly chilled or reheated before serving.

Get the dressing balanced

Yoghurt: Greek yoghurt gives the dressing a thick, creamy consistency. Stir it with the teriyaki and chilli sauces until evenly combined.

Taste: teriyaki sauce brings sweetness and salt, while the chilli adds heat. Adjust the balance to suit your preference before spooning it over the bowls.

Keep the toppings distinct

Cut: thinly sliced radishes and spring onions, carrot strips and evenly sized pieces of avocado and mango are easy to pick up with rice. Half-moon cucumber slices add a cool, crisp contrast.

Arrange: place the toppings in separate little piles around the rice rather than mixing them together. This keeps their individual colours and textures visible.

Handle the salmon gently

Hot-smoked salmon: break it into bite-sized pieces and add it at the end, so it stays in distinct flakes rather than getting crushed among the toppings.

Alternatives: the recipe description suggests prawns, cold-smoked salmon or fresh raw salmon as other options. If using raw fish, choose fish intended to be eaten raw and follow appropriate food-safety guidance.

Make it a complete meal

Serve: the recipe is arranged as two bowls, with the rice underneath and the toppings on top. Offer lime wedges alongside for a fresh, sharp finish.

Pair: the bowl can be served on its own, or with extra vegetables if you want more crunch. If you have leftover cooked grains, they are an easy way to vary the base.

Recipe notes & tips

• Have all the toppings prepared before the rice finishes cooking so the bowls are quick to assemble.
• Cut the carrot into thin strips so it is easy to eat alongside the rice.
• Taste the dressing before serving, as teriyaki sauces can vary in saltiness and sweetness.
• Add the dressing in small spoonfuls so it does not overwhelm the individual toppings.
• Toast the sesame seeds briefly in a dry pan if using untoasted seeds.

Variations

• Swap the grain: use cooked pearl barley or spelt instead of rice.
• Change the beans: use peas in place of edamame.
• Try another fruit: replace the mango with pineapple.
• Switch the seafood: use prawns or cold-smoked salmon instead of hot-smoked salmon.
• Adjust the heat: use less chilli sauce for a milder dressing.

Common mistakes to avoid

• Overcooking the rice: follow the packet instructions and check it towards the end of the cooking time.
• Making the dressing too spicy: start with less chilli sauce, taste, and add more if wanted.
• Dressing the bowl too heavily: add a spoonful at a time so the rice and vegetables keep their own flavours.
• Mashing the avocado: dice it carefully and arrange it gently with the other toppings.
• Mixing everything too early: assemble the toppings just before serving to keep their textures distinct.

How to store

Store leftover rice, toppings, salmon and dressing in separate airtight containers in the fridge and use within 1–2 days. Reheat the rice until piping hot, then assemble with the chilled toppings and dressing; avoid reheating the salad ingredients.

Frequently asked questions