This protein-packed tuna poke bowl is a fresh, flavorful, and nutritious meal that’s quick and easy to prepare. Featuring sashimi-grade tuna, vibrant veggies, and a savory marinade, it’s perfect for a healthy lunch or dinner. Enjoy the balance of textures and flavors in every bite!
Why You’ll Love This Recipe
- Fresh and Nutritious: Packed with protein, healthy fats, and fresh vegetables, this bowl is as good for you as it is delicious.
- Quick and Easy: Ready in just 15 minutes, it’s a fantastic option for busy weeknights.
- Customizable: Easily adapt the ingredients to suit your preferences or dietary needs.
- Restaurant Quality: Bring the flavors of a sushi bar to your kitchen with this simple recipe.
- Balanced Meal: Combines carbs, protein, and healthy fats for a well-rounded dish.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 2 cups cooked rice (jasmine, sushi rice, or brown rice)
- 1 lb (450g) sashimi-grade tuna, cubed
- 1/4 cup soy sauce
- 1 tbsp sesame oil
- 1 cup cucumber, diced
- 1 avocado, diced
- 1/2 cup seaweed salad
- 1 tsp sesame seeds
Directions
- Prepare the Tuna:
- In a mixing bowl, combine the cubed tuna with soy sauce and sesame oil. Toss gently to coat and let it marinate for 5–10 minutes while preparing the other ingredients.
- Assemble the Bowl:
- Divide the cooked rice evenly between serving bowls.
- Arrange the marinated tuna, diced cucumber, avocado, and seaweed salad on top of the rice.
- Finish with Toppings:
- Sprinkle the bowls with sesame seeds for added flavor and crunch.
- Serve:
- Enjoy immediately with chopsticks or a spoon.
Servings and Timing
- Servings: 2–3
- Prep Time: 10 minutes
- Total Time: 15 minutes
Variations
- Rice Alternatives: Substitute with quinoa, cauliflower rice, or mixed greens for a low-carb option.
- Vegetarian Version: Replace tuna with tofu or marinated mushrooms.
- Spicy Twist: Add a drizzle of sriracha or spicy mayo for extra heat.
- Extra Veggies: Include shredded carrots, edamame, or radishes for more color and crunch.
- Flavor Boost: Add a sprinkle of furikake (Japanese seasoning) or pickled ginger.
Storage/Reheating
- Storage: Poke bowls are best enjoyed fresh, but you can store components separately in airtight containers in the refrigerator for up to 1 day.
- Reheating: Do not reheat the tuna. If needed, warm the rice separately before assembling the bowl.
FAQs
1. What is sashimi-grade tuna?
Sashimi-grade tuna is high-quality tuna that’s safe to eat raw, typically flash-frozen to eliminate parasites. Always source it from a trusted fishmonger.
2. Can I use frozen tuna?
Yes, thaw frozen sashimi-grade tuna in the refrigerator before using. Ensure it’s fully thawed and pat dry before marinating.
3. Can I make this recipe ahead of time?
You can prep the rice and veggies in advance, but assemble the bowl and marinate the tuna just before serving to maintain freshness.
4. What’s the best rice for poke bowls?
Short-grain sushi rice is ideal for its sticky texture, but jasmine or brown rice also work well.
5. Is this recipe gluten-free?
To make it gluten-free, substitute soy sauce with tamari or a gluten-free soy sauce alternative.
6. Can I substitute the tuna?
Yes, salmon or cooked shrimp are great alternatives. You can also use cooked chicken for a non-seafood option.
7. How do I make spicy tuna?
Mix the cubed tuna with sriracha, mayo, and a splash of sesame oil for a spicy tuna variation.
8. Can I add a dressing?
A simple dressing of soy sauce, rice vinegar, and a touch of honey pairs wonderfully with this bowl.
9. What’s the best way to cut the tuna?
Use a sharp knife to cut the tuna into even, bite-sized cubes for uniform marination and presentation.
10. Can I add other toppings?
Yes! Popular additions include pickled radishes, sliced scallions, crispy onions, or wasabi.
Conclusion
This protein-packed tuna poke bowl is a fresh, vibrant dish that’s simple to prepare yet full of flavor. Perfect for a quick meal or a sushi night at home, it combines tender tuna, seasoned rice, and fresh veggies for a satisfying bowl. Customize it with your favorite toppings and enjoy the perfect balance of taste and nutrition. Give this recipe a try and elevate your meal game!
Print
Protein-Packed Tuna Poke Bowl
- Total Time: 10 minutes
- Yield: 2 servings 1x
- Diet: Gluten Free
Description
This protein-packed tuna poke bowl is a refreshing and flavorful meal loaded with fresh, wholesome ingredients. It’s quick to prepare and perfect for a healthy lunch or dinner!
Ingredients
- 2 cups cooked rice (white or brown, cooled)
- 1 lb (450g) sashimi-grade tuna (cubed)
- 1/4 cup soy sauce
- 1 tbsp sesame oil
- 1 cup cucumber (diced)
- 1 avocado (diced)
- 1/2 cup seaweed salad
- 1 tsp sesame seeds
Instructions
1. Marinate the Tuna:
- In a bowl, combine the cubed tuna, soy sauce, and sesame oil. Toss until the tuna is evenly coated. Set aside to marinate for 10-15 minutes.
2. Assemble the Bowl:
- Divide the cooked rice evenly into serving bowls.
- Arrange the marinated tuna, cucumber, avocado, and seaweed salad on top of the rice.
3. Garnish and Serve:
- Sprinkle sesame seeds over the bowl for garnish.
- Serve immediately and enjoy the fresh, vibrant flavors!
Notes
- Sashimi-Grade Tuna: Ensure the tuna is sashimi-grade, meaning it’s safe to eat raw. Check with your fishmonger for quality assurance.
- Rice Tip: For an authentic touch, season the rice with a splash of rice vinegar and a pinch of sugar.
- Customizable: Add other toppings like shredded carrots, edamame, pickled ginger, or sliced radishes for variety.
- Gluten-Free Option: Use tamari instead of soy sauce.
- Prep Time: 10 minutes
- Category: Main Course
- Method: No-Cook
- Cuisine: Hawaiian, Japanese
Find it online: https://yumandjoy.com/protein-packed-tuna-bowl/
