Easy Homemade Tuna Poke Bowl

There really isn’t a better combination than healthy and delicious. We spend a ton of time working our way through recipes searching for that magic mix. This tuna poke bowl is so densely packed full of nutrients, it’s hard to pick one thing to highlight. It’s also hard to put down!

Let’s talk lean protein: tuna and edamame.

Tuna contains about 21 grams of protein per 3 ounce serving and is a good source of heart-healthy omega-3 fatty acids. Edamame (green soy beans) provides 11 grams of protein and 9 grams of fiber per one half cup serving. It’s also a plant-based protein, so it’s low in saturated fat and contains no dietary cholesterol.

Why choose brown rice instead of white rice?

Most of us have heard that brown rice is the more healthful choice when compared to the refined version, white rice. The main reason for this is that brown rice has not been stripped of it’s bran and germ, the most nutrient dense parts of the grain. This means that brown rice contains more fiber, B vitamins, iron and zinc when compared to white rice.

What’s the difference between soy sauce and tamari?

Tamari is often used as a substitute for soy sauce in gluten-free cooking. Both soy sauce and tamari are byproducts of fermented soy beans. Tamari has a similar umami flavor to soy sauce but contains little to no wheat, unlike soy sauce. Not all tamari is gluten free, so be sure to read your labels if avoiding gluten.

Yield: 2

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Easy Homemade Tuna Poke Bowl

ingredients:

Dressing

• 4 tbsp tamari (or soy sauce)
• 2 tsp toasted sesame oil
• 2 tbsp rice vinegar

Furikake Seasoning

• 2 toasted nori sheets
• 2 tbsp toasted sesame seeds
• 2 tsp sugar (preferably coconut sugar)
• 1/2 tsp toasted sesame oil
• a pinch of salt

Poke Bowl

• 1 cup cooked brown rice
• 1/2 cup shelled edamame
• 2/3 cup sushi grade tuna, cut into 1/2 inch pieces
• 1/2 cup diced avocado
• 4 tbsp sesame seeds
• 4 tbsp scallions, sliced
• 4 tbsp furikake seasoning 
• 1 cup salad greens

instructions:

How to cook Easy Homemade Tuna Poke Bowl

1. Make the dressing: In a small bowl, whisk together the tamari, sesame oil and rice vinegar, set aside.
2. Make the furikake: In a small bowl, use your fingers (or scissors) to crumble the nori into small pieces. Add the remaining ingredients and toss to combine.
3. Heat rice if desired. If heating, you may want to add a little water to keep it from drying out.
4. Place 1/2 cup of rice into two bowls. Top each bowl with an even amount of salad greens, edamame, tuna, avocado, sesame seeds, scallions and furikake. Pour the dressing over the top of each bowl. 

NOTES:

Furikake seasoning can be stored in an airtight container for up to 3 days. It is important to choose high quality tuna (ideally sushi grade, but speak with your fishmonger about it). If you do not wish to eat the fish raw, you may also lightly sear the fish: Leave it in steak form (do not cut it until after it is cooked), pat the fish dry with a paper towel. Heat a pan over high heat and add an oil with a high smoke point such as coconut oil. Make sure the oil is screaming hot and sear the tuna for no more than 1-2 minutes on each side. Then, cut the tuna into 1/2 inch cubes and add to the poke bowls. Salmon may also be substituted for tuna.

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