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ARTICLEWELL-BEINGMSPSORIASIS

Easy Tuna Poke Bowls Recipe

By Beth Lipton
Reviewed by Ahna Crum, R.D.N.
March 09, 2023

It’s easy to see why poke bowls are having a moment—they’re refreshing and loaded with healthy flavors and textures.

This Hawaiian favorite usually features marinated raw fresh fish, and though it’s perfectly delicious the authentic way, we use high-quality jarred tuna in these bowls so you don’t have to worry about finding and preparing sushi-grade fish. The tuna contains inflammation-fighting omega-3 fatty acids, and the fresh veggies and fruit add nutrients and fiber.

Tossing the rice with vinegar and a touch of sesame oil gives it extra flavor. The simple sauce brings the whole thing together; use more or less Sriracha based on how spicy you like it.

This recipe is: gluten free, dairy free, heart healthy

Prep: 15 minutes

Serves 4

Ingredients

Sauce:

  • ½ ripe avocado
  • ¼ cup coconut aminos or tamari
  • ½ teaspoon toasted sesame oil
  • 1 to 2 teaspoons Sriracha sauce

Bowls:

  • 2 cups cooked brown rice or quinoa
  • 2 tablespoons rice vinegar
  • ½ teaspoon toasted sesame oil
  • 2 jars (6 to 7 ounces each) oil-packed tuna filets (such as Tonnino), drained
  • ½ small English cucumber, diced (about 1 cup)
  • 5 radishes, trimmed, halved, sliced (about ⅔ cup)
  • 2 cups shredded red or green cabbage (see note)
  • 1 cup diced fresh mango or pineapple
  • 2 teaspoons toasted sesame seeds or furikake (see note), optional

Directions

To make sauce: In a small food processor or blender, blend together the avocado, coconut aminos or tamari, sesame oil, and Sriracha until well combined and smooth. Thin with water a tablespoon at a time, as needed, to give it a drizzling consistency. (Makes about 6 tablespoons.)

To make bowls: In a large bowl, combine the brown rice (or quinoa), vinegar, and sesame oil until well mixed.

Divide the seasoned rice or quinoa into 4 shallow bowls. Then, evenly divide the tuna, cucumber, radishes, cabbage, and mango (or pineapple) among the bowls.

Drizzle with the sauce and sprinkle with the sesame seeds or furikake, if using. Serve right away.

Notes:

  • A great shortcut for shredded cabbage is bagged coleslaw mix. It usually contains green and purple cabbage as well as carrots, already shredded. (It’s also delicious in stir-fries.)
  • Furikake is a Japanese seasoning that combines sesame seeds, seaweed, salt, and herbs. It’s often available in supermarkets in the spice section or the Asian foods section. You can also try it sprinkled on rice, noodles, vegetables, chicken, fish, and dips. If you can’t find this ingredient, use sesame seeds (or just skip it).
  • Use a different kind of fish if you like. Peeled, cooked shrimp, tinned sardines, or leftover cooked salmon or sole would each work nicely.
  • If you’re only preparing one serving at a time, store the remaining ingredients separately, covered in the refrigerator. Assemble the leftover bowls just before serving.

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