Poke Bowl Recipes

How to make your own basic Poke Bowl

1. Choose a base: Brown rice, coconut jasmine rice, white sushi rice, soba noodles, or leafy greens

2. Choose a protein: The foundation of poke is best-quality fresh raw fish. Cut the fillet lengthwise, working against the grain, into ½" strips. Then cut the strips crosswise into ½" pieces. If you can’t get stellar fish, tofu or cooked shrimp are good alts. We like ahi tuna, fluke, hamachi, salmon, tofu, or shrimp.

3. Choose a dressing: The fattier and firmer the fish, the more aggressive the dressing can be. Delicately flavored fish, like fluke, should be dressed simply. Ponzu, shoyu, gochujang, and spicy black bean paste are great bases to work with.

4. Add the fun stuff: Hit at least three of these categories to achieve textural contrast, depth, and balance.

Fresh Fruits & Veg: Sliced avocado, bean sprouts, shelled edamame, or shaved radish
Nuts, Seeds & Spices: Macadamia nuts, skin-on roasted peanuts, toasted sesame seeds, shichimi togarashi, or gochugaru
A Dose of Heat: Crushed wasabi peas, grated Serrano chiles, red Fresno chiles (thinly sliced), or Jalapeños (thinly sliced)
Alliums: Scallions (thinly sliced), sweet onion (finely chopped), garlic chips, or fried shallots
Pickles: Pickled ginger, shiitake mushrooms, red onions, or cucumber

Salmon & Avocado Poke BowlI
Ingredients - 4 servings

Poke

• 1 pound previously frozen wild salmon, skinned and cut into ¾-inch cubes
• 1 medium ripe avocado, diced
• ½ cup thinly sliced yellow onion
• ½ cup thinly sliced scallion greens
• ½ cup chopped fresh cilantro
• ¼ cup tobiko (flying fish roe) or other caviar
• 3 tablespoons reduced-sodium tamari
• 2 teaspoons toasted (dark) sesame oil
• ½ teaspoon Sriracha
• Brown Rice Salad
• 2 cups cooked short-grain brown rice, warmed
• 2 cups packed spicy greens, such as arugula, watercress or mizuna
• 2 tablespoons rice vinegar
• 2 tablespoons extra-virgin olive oil
• Bertolli Olive Oil Extra Virgin
• Buy 1 Get 1 FreeThru 07/25
• 1 tablespoon Chinese-style or Dijon mustard

Preparation

1. Gently combine salmon, avocado, onion, scallion greens, cilantro, tobiko (or caviar), tamari, sesame oil and Sriracha in a medium bowl.
2. Combine rice and greens in a large bowl. Whisk vinegar, oil and mustard in a small bowl. Add to the rice salad and mix well. Serve the poke on the rice salad.

Tuna (canned) Poke Bowl

Serves 2

• 2 teaspoons low-sodium soy sauce (or 1 teaspoon tamari, if gluten-free)
• 1 teaspoon sesame oil
• 2 tablespoon orange juice
• 1-inch piece of ginger, peeled and grated or minced
• 2 5-ounce cans tuna in brine, drained
• Small handful of cilantro, chopped
• 1 scallion, finely chopped
• 1 cup cooked rice or other grain, cooled
• 1/4 medium avocado, cubed
• 4 cherry tomatoes, quartered
• 1 tablespoon sesame seeds

1. Place the soy sauce, sesame oil, orange juice and ginger in a jar. Secure the lid and shake well until the dressing is emulsified. (Or whisk together in a small bowl.)
2. Empty the drained tuna into a small bowl and pour the dressing over top. Add in the scallion and cilantro then toss to coat well. Divide the rice between two bowls and top with the dressed tuna, avocado, tomatoes and sesame seeds.

Tofu Poke Bowl - Follow basic Poke recipe at top of this blog and use Tofu for the protein part.

CAJUN RECIPES

BLACKENED PRAWN STROGANOFF

• 455 g fresh prawns, peeled and deveined
• 15 ml olive oil
• 10 g Cajun seasoning
• 170 g fettuccini pasta
• 15 g butter
• 290 g fresh mushrooms, sliced
• 10 g chopped shallots
• 160 ml chicken broth
• 115 g sour cream
• 10 g cornstarch
• 235 ml chicken broth
• 195 g roasted red bell peppers
• 10 g drained capers

1. Combine peeled shrimp, oil, and Cajun seasoning in a medium bowl. Set aside.
2. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
3. Meanwhile, melt butter over medium heat in a large frying pan. Cook and stir mushrooms and shallot in butter until tender. Remove from pan. Add shrimp cook until shrimp turn pink about 2 to 3 minutes. Remove from pan. Add 2/3 cup chicken broth to pan, and bring to a boil. Cook, uncovered, until reduced to 1/4 cup (2 to 3 minutes).
4. In a small bowl, stir together sour cream and cornstarch; mix in 1 cup chicken broth. Stir into reduced chicken broth in the frying pan. Cook and stir until thick and bubbly. Cook 1 minute more. Stir in shrimp, mushroom mixture, roasted red peppers, and capers. Heat through, and season to taste. Serve over pasta.

You can substitute prawn broth or white wine for the chicken broth. To make prawn broth, reserve prawn shells, and simmer in 2 cups water for 15 minutes.


 

CAJUN BAKED FISH

• 4 teaspoons vegetable oil
• 1 tablespoon paprika
• 2 teaspoons thyme leaves, crushed
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground red pepper
• 1 pound fish fillets
• 1/4 cup green bell pepper, cutinto fine julienne strips

1. Preheat oven to 200 degrees C
2. In a small bowl, combine vegetable oil, paprika, thyme, onion powder, garlic powder, salt and ground red pepper
3. Spread mixture evenly on one side of each fish fillet
4. Place fillets on a lightly oiled baking pan, seasoning side up.
5. Bake until fish flakes easily when tested with a fork, 8 to 10 minutes
6. Garnish with green pepper strips

 

CAJUN SEAFOOD PASTA

• 475 ml heavy whipping cream
• 3 g chopped fresh basil
• 2 g chopped fresh thyme
• 10 g salt
• 4 g ground black pepper
• 3 g crushed red pepper flakes
• 2 g ground white pepper
• 100 g chopped green onions
• 60 g chopped parsley
• 225 g shrimp, peeled and deveined
• 225 g scallops
• 55 g shredded Swiss cheese
• 50 g grated Parmesan cheese
• 455 g dry fettuccine pasta

1. Cook pasta in a large pot of boiling salted water until al dente.
2. Meanwhile, pour cream into large skillet. Cook over medium heat, stirring constantly, until just about boiling. Reduce heat, and add herbs, salt, peppers, onions, and parsley. Simmer 7 to 8 minutes, or until thickened.
3. Stir in seafood, cooking until shrimp is no longer transparent. Stir in cheeses, blending well.
4. Drain pasta. Serve sauce over noodles.

CAJUN TOFU

• 2 pounds firm tofu, drained and cut into
• 3/4-inch cubes
• 1 medium red bell pepper, finely chopped
• 1 medium green bell pepper, finely chopped
• 1 large white onion, finely chopped1 cup chopped celery
• 2 cans cooked, peeled tomatoes
• 4 cans tomato sauce1 gallon water or vegetable stock
• 2 tablespoons finely chopped parsley
• 1/2 cup finely sliced green onion tops
• 2 tablespoons Worcestershire sauce
• 2 teaspoons salt
• Diced red chiles, to taste
• 1 minced habañero pepper
• 2 1/2 teaspoons black pepper
• 2 teaspoons garlic salt
• 3 teaspoons paprika
• 3 or 4 fresh bay leaves
• Fresh parsley sprigs

1. Fry tofu in very hot olive or peanut oil until golden to seal. Pour oil from above into bottom of stock pot, adding enough to cover the bottom of the pot, if necessary. Make a roux by adding an equal amount of flour, cooking until thickened. Add remaining ingredients except parsley. Simmer for 25 minutes.
2. Add drained tofu, place lid on pot and simmer for another 30 minutes, stirring occasionally. Add bay leaves and let cool for 15 minutes. Reheat if necessary and serve over steamed rice. Top with fresh parsley.