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.

Tuna Salads

Mediterranean tuna salad

• 1 baby cos lettuce, leaves torn
• 200g red grape tomatoes, halved
• 1 small red onion, halved, thinly sliced
• 1 Lebanese cucumber, cut into 2cm cubes
• 1 green capsicum, cut into 2cm cubes
• 2/3 cup feta
• 2/3 cup pitted kalamata olives
• 2 tablespoons chopped fresh oregano
• 2 x 185g cans tuna in oil
• 1/4 cup red wine vinegar
• crusty bread, to serve

METHOD

1. Place lettuce, tomatoes, onion, cucumber, capsicum, feta, olives and oregano in a large bowl.
2. Add tuna (undrained). Drizzle with vinegar. Season with pepper. Toss gently to combine. Serve.

Classic Nicoise Salad

Ingredients

• 1 pound red-skinned potatoes, sliced 1/3 inch thick
• salt
• 2 tablespoons dry white wine
• 10 ounces haricots verts or thin green beans, trimmed
• 4 large eggs
• 1/4 cup white wine vinegar
• 1/2 shallot, minced (about 2 tablespoons)
• 2 tablespoons dijon mustard
• 1 tablespoon chopped fresh thyme
• Freshly ground pepper
• 3/4 cup extra-virgin olive oil
• 8 cherry tomatoes or small cocktail tomatoes, halved or quartered
• 1 head Boston lettuce, leaves separated
• 6 radishes, trimmed and quartered
• 2 5 1/2-ounce cans Italian or Spanish tuna packed in olive oil, drained
• 1/2 cup nicoise olives

Directions

1. Put the potatoes in a medium saucepan; cover with cold water and season with salt. Bring to a simmer over medium-high heat and cook until fork-tender, about 5 minutes. Drain and transfer to a medium bowl; drizzle with the wine and let cool. Reserve the saucepan.
2. Meanwhile, bring a separate saucepan of salted water to a boil. Fill a bowl with salted ice water. Add the haricots verts to the boiling water; cook until crisp-tender and bright green, 2 to 4 minutes. Drain and immediately plunge into the ice water to cool; drain and pat dry.
3. Place the eggs in the reserved saucepan and cover with cold water by about 1 inch. Bring to a simmer over medium-high heat, then cover, remove from the heat and let stand, 10 to 12 minutes. Drain, then run under cold water to cool. Peel under cold running water.
4. Make the dressing: Whisk the vinegar, shallot, mustard, thyme, 1/2 teaspoon salt, and pepper to taste in a bowl. Whisk in the olive oil in a slow, steady stream until emulsified.
5. Toss the tomatoes ian a small bowl with salt and pepper to taste. Add about 1/4 cup dressing to the potatoes and toss. Quarter the hard-cooked eggs.
6. Divide the lettuce among 4 plates. Arrange the potatoes, haricots verts, radishes, hard-cooked eggs and tuna on top. Pour any juices from the tomatoes into the dressing, then add the tomatoes to the plates. Drizzle with the dressing and top with the olives.

Israeli Couscous and Tuna Salad

Ingredients

• 2 cups Israeli couscous (10 to 12 ounces)
• 2 (7-ounce) cans or jars Italian tuna, drained and flaked
• 2 teaspoons grated lemon zest (2 lemons)
• 1/4 cup freshly squeezed lemon juice
• 1/2 cup good olive oil
• 3 tablespoons capers, drained
• 1/2 cup pitted, oil-cured black olives, coarsely chopped (3 ounces)
• 1/2 cup jarred roasted red peppers, medium-diced (4 ounces)
• 2 teaspoons minced garlic (2 cloves)
• Kosher salt and freshly ground black pepper
• 1 cup chopped scallions (6-8 scallions)
• 1/4 cup julienned fresh basil leaves, lightly packed
• Juice of 1/2 lemon

Directions

1. Bring 4 cups of water to a boil in a medium-size saucepan. 
2. Add the couscous and reduce the heat to very low. 
3. Cover the pot and simmer for 12 to 15 minutes, until the couscous is just tender. (I pull the pot halfway off the heat.) Drain in a colander.
4. Meanwhile, combine the tuna, lemon zest, lemon juice, olive oil, capers, olives, red peppers, garlic, 1 tablespoon salt, and 1 1/2 teaspoons black pepper in a large bowl. Pour the hot couscous into the mixture and stir well. 
5. Cover and set aside for 10 to 15 minutes, stirring occasionally. 
6. Just before serving, stir in the scallions, basil, juice of the 1/2 lemon, and 1 more teaspoon of salt. 
7. Taste for seasonings and serve warm or at room temperature.

Cheesy Tuna Pasta Bake

INGREDIENTS

• 200g corn kernels
• 3 tomatoes, cubed
• 2 tins tuna in brine
• 600g rigatoni
• 50g butter
• 50g plain flour
• 600ml milk
• 250g strong cheddar, grated
• large handful chopped parsley

Method

Heat oven to 180C/fan 160C/gas 4. Boil the pasta for 2 mins less time than stated on the pack. To make the sauce, melt the butter in a saucepan and stir in the flour. Cook for 1 min, then gradually stir in the milk to make a thick white sauce. Remove from the heat and stir in all but a handful of cheese.

Drain the pasta, mix with the white sauce, tuna, sweetcorn and parsley, then season. Transfer to a baking dish and top with the rest of the grated cheese. Bake for 15-20 mins until the cheese on top is golden and starting to brown.

Mouth-Watering Quick Grilling Recipes

Open-Face Grilled Eggplant Sandwiches

Ingredients
Eight 1/2-inch-thick slices of peasant bread
Extra-virgin olive oil, for brushing
One 1 1/4-pound eggplant, sliced crosswise 1 inch thick
Salt and freshly ground black pepper
4 plum tomatoes, sliced crosswise 1/4 inch thick
1/2 pound buffalo mozzarella, sliced 1/4 inch thick
8 large basil leaves, torn
Coarse sea salt
Method
Light a grill.

Brush the bread on both sides with olive oil and grill over high heat until crisp on the outside but still soft inside, about 30 seconds per side.

Transfer to a platter.
Brush the eggplant slices with olive oil and season generously with salt and pepper.

Grill over moderate heat until charred on the bottom, about 5 minutes.

Turn and grill until tender, about 3 minutes longer.
Top the eggplant with the tomato, mozzarella and basil.

Cover the grill and cook until the cheese melts, 2 minutes.

Transfer the eggplant to the bread, sprinkle with sea salt and serve.

Grilled Tuna with Smoked-Almond Romesco Sauce
ingredients
1/4 cup plus 2 tablespoons smoked almonds (2 1/2 ounces)
One 3-inch piece of baguette, cubed
1 garlic clove
1 cup canned diced tomatoes
2 roasted red bell peppers from a jar, drained
2 tablespoons sherry vinegar
1/4 teaspoon pimentón de la Vera
1/2 cup extra-virgin olive oil
Kosher salt and freshly ground pepper
Four 1-inch-thick tuna steaks
Method
Light a grill.

In a food processor, coarsely chop the almonds, bread cubes and garlic.

Add the tomatoes, roasted red peppers, sherry vinegar and pimentón and puree until smooth. With the machine on, gradually add the oil. Season with salt and pepper.
Season the tuna with salt and pepper.

Grill over moderate heat, turning once, for 6 minutes for medium-rare, or 8 minutes for medium.

Transfer the tuna to plates. Spoon some of the romesco sauce over the fish and pass the rest at the table.

Fajitas with Roquefort
ingredients
8 6-inch flour or corn tortillas
3 tablespoons cooking oil
2 onions, cut into thin slices
2 green bell peppers, cut into thin strips
1 teaspoon salt
1 1/4 pounds skirt steak, cut into 2 pieces
1/4 teaspoon fresh-ground black pepper
1/4 pound Roquefort or other blue cheese, crumbled (about 1 cup)
Method
Heat the oven to 350°.

Stack the tortillas and wrap them in aluminum foil.

Warm in the oven for about 15 minutes.
In a large frying pan, heat 2 tablespoons of the oil over moderately high heat.

Add the onions, peppers, and 1/2 teaspoon of the salt and cook, stirring occasionally, until browned, about 10 minutes. Set aside.
Light the grill.

Coat the steaks with the remaining 1 tablespoon oil.

Sprinkle with the remaining 1/2 teaspoon salt and the black pepper.

Grill the steaks for 3 minutes.

Turn the meat and cook to your taste, 2 to 3 minutes longer for medium rare.

Let rest in a warm spot for 5 minutes.

Cut the steaks diagonally across the grain into thin slices.
Roll the steak slices, onions and peppers, and Roquefort in the warm tortillas.

Grilled Shrimp with Couscous Salad

ingredients
1/4 cup olive oil
1/2 teaspoon dried tarragon
1 clove garlic, halved
2 pounds large shrimp, shelled
2 cups canned low-sodium chicken broth or homemade stock
1 teaspoon salt
1 1/3 cups couscous
2 1/2 cups watercress, tough stems removed (from a 5-ounce bunch)
2 scallions including green tops, chopped
2 tablespoons lemon juice
1/2 pound tomatoes, diced
1/2 teaspoon fresh-ground black pepper
Lemon wedges, for serving
Method
Light the grill.

In a small saucepan, combine the oil, tarragon, and garlic.

Cook over moderately low heat until the garlic just starts to brown, about 3 minutes.

Remove from the heat, let the oil cool slightly, and then discard the garlic.

Thread the shrimp onto metal or wooden skewers and brush with 1 1/2 tablespoons of the tarragon oil.
In a medium saucepan, bring the broth to a boil with 3/4 teaspoon of the salt.

Stir in the couscous.

Cover, remove from the heat, and let sit for 5 minutes.

In a large glass or stainless-steel bowl, toss the couscous with the watercress, scallions, lemon juice, tomatoes, and the remaining tarragon oil, 1/4 teaspoon salt, and the pepper.
Meanwhile, grill the shrimp, turning once, until just done, about 5 minutes.

Serve the shrimp skewers on top of the couscous salad with lemon wedges on the side.

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