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HAWAIIAN POKE-INSPIRED TUNA BOWL
20

HAWAIIAN POKE-INSPIRED TUNA BOWL

NUTRITION
HEALTHY RECIPES
Feb 08, 2025

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.

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