- Calories
- 480
- Protein
- 34g
- Fiber
- 7g
- Sat. fat
- 3g
- Sodium
- 620mg
- Added sugar
- 4g
What this recipe does for you.
A Hawaiian-style poke bowl, cleanly built: sushi-grade salmon or tuna marinated in soy, sesame oil and lime, over rice with edamame, cucumber, avocado and seaweed. 34g protein. Fish quality is everything.
Why this works
Every recipe on this site ships with an explanation of the technique decisions, why sear then braise, why the acid goes in at the end, why the fat renders before the aromatics. The method below is those decisions, in order.
Ingredients
Serves 2- 10 ozsushi-grade salmon or tuna · cut into 1/2-inch cubes
- 2 tbsplow-sodium soy sauce · or tamari
- 1 tsptoasted sesame oil
- 1lime · juiced
- 1 tsphoney
- 2 cupscooked rice · sushi or brown, cooled slightly
- 1/2 cupshelled edamame · cooked
- 1cucumber · sliced
- 1avocado · sliced
- 2spring onions · sliced
- 1 tbsptoasted sesame seeds
- 1 sheetnori · cut into strips
Method
Fish quality is not negotiable
Poke is raw fish, so you must use sushi-grade fish from a trusted fishmonger, sold specifically for raw eating. This is the one ingredient you cannot compromise on. If you cannot source sushi-grade fish, make a cooked-protein bowl instead with seared salmon or teriyaki tofu.
Cut the fish into clean, even cubes
Use a sharp knife and cut the fish into neat half-inch cubes so the marinade coats evenly and each bite is consistent. A sharp knife gives clean edges; a dull one tears the delicate flesh and turns it mushy. Cut it cold, straight from the fridge.
Marinate briefly, not for hours
Toss the cubes with soy, sesame oil, lime and a touch of honey just before assembling, five to ten minutes is plenty. Left too long, the soy and acid start to cure and firm the fish, changing it from silky raw to chewy. Short and light is the aim.
Cool the rice slightly
Serve the rice warm to just-warm, not piping hot, so it does not start to cook the raw fish sitting on top. Slightly cooled sushi rice, seasoned with a little rice vinegar, is traditional and keeps the fish at its best texture.
Balance the bowl with texture and freshness
Edamame for protein and bite, cucumber for crunch and cooling, avocado for richness, and nori and sesame for savoury, nutty notes. A good poke bowl is a balance of soft, crunchy, creamy and fresh, so vary the toppings rather than piling on one thing.
Assemble just before eating
Poke does not keep once assembled, the fish is raw and the components are fresh. Prep everything ahead, but marinate the fish and build the bowl only when you are ready to eat. It is a fast assembly job once the parts are ready.
Variations
Substitutions and adaptations land with the photography shoot. The method holds across most reasonable swaps.
Storage
Refrigerator: 3 to 4 days, sealed. Freezer: up to 3 months. Reheat covered to retain moisture.
Frequently asked
- What fish can I use for a poke bowl?
- Use sushi-grade or sashimi-grade fish sold specifically for raw eating, most commonly tuna or salmon, from a fishmonger you trust. Do not use standard supermarket fish intended for cooking. If sushi-grade fish is not available, sear the fish or use cooked shrimp or teriyaki tofu instead.
- Is a poke bowl healthy?
- Yes, it is one of the better fast-casual choices, built on lean protein, vegetables and rice. Watch the sodium from soy-heavy sauces and the added sugar in some mayo-based toppings. This version keeps the sauce light and leans on avocado and edamame for healthy fats and extra protein.
- How do I make it gluten-free?
- Use tamari in place of soy sauce and check that your other condiments are gluten-free. The fish, rice, vegetables and sesame are all naturally gluten-free, so the sauce is the only thing to watch.
- Can I meal prep poke?
- Prep the components, cook and cool the rice, slice the vegetables, cook the edamame, and store them separately. Do not cut or marinate the raw fish until the day you eat it, and assemble the bowl fresh. Raw fish is a same-day ingredient for both safety and texture.
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