Tuna Poke Bowls

Ingredients

• 454 g (1 lb), cut into 1.3 cm (½-inch) cubessushi-grade bluefin tuna
• 5 ml (1 teaspoon)toasted sesame oil
• 30 ml (2 tablespoons)low-sodium tamari
• 2.5 ml (½ teaspoon)rice wine vinegar
• 2.5 ml (½ teaspoon)black sesame seeds
• 5 ml (1 teaspoon), mincedfresh ginger
• 15 g (¼ cup), slicedgreen onion
• 45 ml (3 tablespoons)mayonnaise
• 15 ml (3 teaspoons)sriracha
• 158 g (1 cup), cookedjasmine rice
• 200 g (2 cups), thinly slicedcucumber
• 110 g (1 cup), shavedcarrots
• 2, slicedavocados

Instructions

1. 1

   Mix the sauce

   Stir the mayonnaise and sriracha together in a small bowl, then set the sauce aside.

2. 2

   Season the tuna

   Put the tuna in a medium bowl with the sesame oil, tamari, black sesame seeds, ginger, rice wine vinegar and green onion. Toss gently and leave to marinate for 15 minutes, but no longer than 1 hour.

3. 3

   Prepare the accompaniments

   While the tuna marinates, cook the rice and prepare the vegetables.

4. 4

   Build the bowls

   Divide the ingredients among four bowls, adding ¼ cup jasmine rice, 4 oz tuna, ½ cup sliced cucumber, ¼ cup shaved carrots and ½ a sliced avocado to each.

5. 5

   Add the garnish

   Finish with extra green onion, black sesame seeds and a drizzle of sriracha mayo.

What is a tuna poke bowl?

Poke is a Hawaiian dish of seasoned, bite-sized raw fish, with influences from Japanese ingredients and cooking traditions. A poke bowl serves the fish over rice with fresh toppings.

Here, bluefin tuna is briefly marinated with tamari, sesame, ginger and green onion. Cucumber, carrot and avocado provide a mix of crisp and creamy textures, while sriracha mayo brings heat.

Nutrition and macros by portion

The nutrition label shows one serving as written: 466 calories, 33g protein, 30g carbs, 24g fat.

The rice and vegetables provide most of the carbohydrate, while the tuna supplies much of the protein. The sesame oil, mayonnaise and avocado contribute fat. To balance the plate, serve the bowl with extra cucumber or another portion of vegetables.

Choosing and marinating the tuna

Tuna choice: use fish sold as sushi-grade and suitable for eating raw. Keep it chilled until you are ready to prepare the bowls.

Marinating time: toss the tuna gently so the cubes stay intact, then leave it for 15 minutes. Do not let it sit for longer than 1 hour, as directed in the recipe.

Getting the components ready

Rice: cook it while the tuna marinates so it is ready when you assemble the bowls. The method calls for ¼ cup cooked rice per serving.

Vegetables: slice the cucumber thinly and shave the carrots so they are easy to eat alongside the tuna. Slice the avocado shortly before assembling.

Balancing the bowl

Texture: keep the tuna cubes whole with a gentle toss, and arrange the sliced vegetables and avocado rather than mixing everything together. This keeps the different textures distinct.

Sauce: drizzle the sriracha mayo over the finished bowls so its creamy, spicy flavour reaches the toppings without overwhelming the seasoned tuna.

Serving and timing

Timing: the stated total time is 20 minutes, including the 15-minute tuna marinade. Having the vegetables ready while the tuna rests helps keep assembly quick.

To serve: garnish each bowl with extra green onion and black sesame seeds. The recipe needs no additional side, but a simple green salad can accompany it.

Recipe notes & tips

• Keep the tuna chilled until you are ready to dice and marinate it.
• Cut the tuna into similarly sized cubes so it is easy to portion among the bowls.
• Measure the marinade ingredients into the bowl before adding the tuna for easier mixing.
• Prepare the cucumber and carrots during the 15-minute marinating time.
• Add the sriracha mayo gradually if you prefer a milder topping.

Variations

• More heat: Add extra sriracha to the mayonnaise before drizzling.
• Milder sauce: Use less sriracha in the mayonnaise.
• Extra crunch: Add more thinly sliced cucumber to each bowl.
• Different rice: Use another cooked rice variety in place of jasmine rice.
• Sesame finish: Scatter additional black sesame seeds over the assembled bowls.

Common mistakes to avoid

• Over-marinating: Keep the tuna to 15 minutes as directed and do not exceed 1 hour.
• Rough tossing: Turn the tuna gently so the cubes remain intact.
• Uneven portions: Divide the rice and toppings evenly across all four bowls.
• Soggy vegetables: Slice the vegetables shortly before assembling and keep them separate until serving.
• Too much sauce: Drizzle the sriracha mayo over the bowls rather than mixing it into all the ingredients.

How to store

For best quality, assemble and eat the bowls straight away. Keep any leftover tuna covered and refrigerated, and use it promptly; store the rice, vegetables and sauce separately where possible. Do not leave raw tuna at room temperature, and do not reheat it.

Frequently asked questions