HAWAIIAN POKE-INSPIRED TUNA BOWL
Hawaiian poke-inspired tuna bowl is a light and refreshing dish featuring sushi-grade tuna, fluffy sushi rice, and crunchy shredded carrots, all brought together with a savoury soy-sesame dressing. This bowl takes inspiration from traditional Hawaiian poke, where fresh, marinated tuna is paired with simple yet flavourful ingredients. The combination of tender, protein-packed tuna and slightly sticky sushi rice makes for a satisfying yet nourishing meal. The shredded carrots add a crisp texture, while the soy-sesame dressing provides umami depth. This dish is perfect for a quick lunch, a healthy dinner, or a meal-prep-friendly option. This dish is packed with lean protein, healthy fats, and essential nutrients. This poke-inspired bowl is a delicious way to enjoy a fresh, balanced meal. It’s easy to customise with additional toppings, making it a versatile and flavourful addition to your menu.
RECIPE CATEGORY
Lunch, Dinner
SERVING SIZE
1 serving
CUISINE
Hawaiian, Asian, Japanese
PREPARATION/TECHNIQUES
No-Cook, Marinate, Simmer
OCCASION/HOLIDAY
Healthy Eating, Meal Prep, Summer, Light Lunch, Quick Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, Quick & Easy, Gluten-Free Option
DISH TYPE
Grain Bowl
INGREDIENTS
Here is the list of ingredients we need to prepare Hawaiian Poke-Inspired Tuna Bowl:
- 50g cooked sushi rice
- 80g raw tuna, cubed
- 10g shredded carrots
- 1 tbsp soy sauce & sesame dressing
- ½ tsp sesame seeds (optional, for garnish)
- ¼ tsp black pepper (optional, for seasoning)
- 1 tbsp chopped green onions (optional, for freshness)
FULL NUTRITIONAL INFORMATION
- Calories: 345 kcal
- Protein: 38g
- Carbohydrates: 34g
- Fibre: 4g
- Fat: 9g
- Saturated Fat: 1.5g
- Sodium: 420mg
- Sugar: 2g
PREPARATION
The preparation steps for Hawaiian Poke-Inspired Tuna Bowl are as follows:
- Prepare The Sushi rice: Cook sushi rice according to package instructions. Let it cool slightly before using.
- Cube The Tuna: Using a sharp knife, cut fresh, sushi-grade tuna into bite-sized cubes.
- Marinate The Tuna: In a small bowl, combine the cubed tuna with soy-sesame dressing. Let it marinate for 5-10 minutes to enhance the flavour.
- Shred The Carrots: Use a grater or julienne peeler to create thin carrot shreds.
- Assemble The Bowl: Place the sushi rice at the base of a serving bowl. Arrange the marinated tuna and shredded carrots on top.
- Garnish And Serve: Sprinkle with sesame seeds and chopped green onions for added flavour. Serve immediately and enjoy.
PREP TIME
5 minutes
COOKING TIME
None
TIPS
Here are some valuable tips for Hawaiian Poke-Inspired Tuna Bowl:
- Use Sushi-Grade tuna: Always buy fresh, sushi-grade tuna from a reputable source for the best flavour and safety.
- Perfectly Cooked Sushi Rice: Rinse the rice before cooking to remove excess starch for a fluffy texture.
- Extra Umami: Add a dash of rice vinegar to the dressing for a deeper flavour.
- Balanced Texture: Mix in sliced cucumbers or avocado for additional freshness and creaminess.
- Meal-Prep Friendly: Store components separately and assemble just before eating to maintain texture and freshness.
VARIATIONS
- High-Protein Option: Add an extra portion of tuna or a boiled egg.
- Low-Carb Version: Replace sushi rice with cauliflower rice or zucchini noodles.
- Spicy Kick: Drizzle with sriracha or mix in wasabi for heat.
- Nutty Flavour: Toss in crushed peanuts or cashews for added crunch.
- Extra Veggies: Mix in edamame, seaweed salad, or radishes.
- Soy-Free Alternative: Swap soy sauce for coconut aminos to reduce sodium.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 24 hours. Keep dressing separate until ready to serve.
- Freezing: Not recommended for raw tuna, as freezing affects texture. Sushi rice can be frozen separately for up to 1 month.
- Meal Prep Tip: Prepare individual portions and store ingredients separately for a quick, fresh meal throughout the week.