I love Poke Bowls!! Poke is pronounced poh-keh and the word means to cut in Hawaiian. All the ingredients are cut in eatable portions and include raw fish marinated in soy sauce. I order a Poke Bowl now and then for lunch, but now it was time again to prepare one myself for dinner. Poke Bowls are healthy, delicious and very easy to prepare. You can make them in all different combinations, so choose what you like and add it to your bowl! Make sure you create some colors in the bowl, the eyes want something too!!! Check this Poke Bowl food blog and others for more information and inspirations!
I went to the Oriental Supermarket to get all the ingredients except the fresh fish, but at the normal supermarket you can get most of the ingredients too nowadays.
What ingredients do you need for four Healthy Salmon or Tuna Poke Bowls!
- 30-45 min of your time
- Steel pan for to cook the edamame beans if necessary
- Steel pan for the rice
- Slicer
- 4 decorative bowls to serve
- Bowls to put the vegetables and toppings in before preparing
- 4 pairs of chopsticks
Ingredients
- Sushi rice: 3 (100 ml) cups
- Water: 1,5 times the quantity of the rice (or prepare like on the packing for 4 servings)
- Rice vinegar: 2 tablespoons
- (Kikkoman) Soy sauce: small bottle to marinate the fish and extra dressing
- Lemon juice: 1 tablespoon
- Sesame oil: 4 tablespoons
- Salmon: 400 gr fresh and raw, cut in small blocks
- Frozen or fresh edamame beans: 200 gr defrosted or fresh
- Cucumber: 1 cut half and then in long thin slices
- Avocado: 2 small ripe ones cut in slices
- Carrot: 1 big carrot cut in slices and then in halves
- Wakame Seaweed: 200 gr (fresh or defrosted)
- (Kewpie) Mayonnaise: 8 tablespoons
- Wasabi paste tube: 6 cm
- Fried onions: 50 gr for topping
- Sesame seeds: 4 tablespoons for topping
- Salt & Pepper
How to make these Poke Bowls?
First we start marinating the Salmon or vary with Tuna if you like. Take a bowl and add 2 tablespoons Soy Sauce per 100 gr of fish; in this instance 8 tablespoons. Then add 2 tablespoons of sesame oil, the lemon juice and salt & pepper and mix around; then add the chopped fish to the marinade and put the bowl in the refrigerator. Wash the rice first and start boiling the water with the rice and add the rice vinegar to the pan. After ±15 min of bowling on low heat turn off the heat and leave it for another 10 minutes. If your rice packing tells you differently; use that one. In the meantime you can chop and slice all your vegetables you like to use for this bowl. I had to cook my Edamame bean too, if you have ready ones, that will be easier.
Put all the toppings in separate bowls so you don’t forget one and it is much easier to decorate the final bowl.
If you have prepared everything and the rice is ready, put the rice in the 4 separate bowls, this way it will cool off faster. Now it’s time to make the Wasabi Mayonnaise!! The spicy part of this dish; take another bowl. Put the mayonnaise, wasabi and 2 tablespoons of sesame oil in the bowl and mix toughly. Taste and add more wasabi to it if you like it spicy, if it is too spicy add more mayonnaise; finish off with bit salt and pepper. How great does this Poke Bowl look!?!?!
Try to mix the colors on the plate, not all the green next to each other for example.
Great to bring this Poke Bowl in a cool bag to the beach on a warm and sunny day!
Eʻoliʻoli i kāu pāʻina means enjoy your meal in Hawaiian!!
Please check this healthy Pumpkin Soup with protein added!
