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Tender, cooked octopus marinated in a savory sesame-soy sauce, served over seasoned sushi rice with fresh avocado, crisp cucumber, and edamame. A refreshing and vibrant Hawaiian classic ready in about 35 minutes.
For 4 servings
Cook and Season the Sushi Rice
Cool the Rice
Prepare the Octopus Poke
Tender, cooked octopus marinated in a savory sesame-soy sauce, served over seasoned sushi rice with fresh avocado, crisp cucumber, and edamame. A refreshing and vibrant Hawaiian classic ready in about 35 minutes.
This hawaiian recipe takes 35 minutes to prepare and yields 4 servings. At 802.25 calories per serving with 63.03g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Assemble and Serve the Bowls
Add 1-2 teaspoons of sriracha, gochujang, or a pinch of red pepper flakes to the marinade for a spicy kick.
Replace the sushi rice with a base of quinoa, cauliflower rice, or fresh mixed greens for a lighter, low-carb meal.
Incorporate 1/2 cup of diced fresh mango or pineapple into the bowl for a burst of sweetness that complements the savory octopus.
Substitute the octopus with 1.5 lbs of sushi-grade ahi tuna, salmon, or cooked shrimp for a different flavor profile.
Octopus is a fantastic source of high-quality, lean protein, which is essential for building and repairing muscle tissue, supporting immune function, and promoting a feeling of fullness.
Avocado is packed with monounsaturated fats, which are known to help lower bad cholesterol (LDL) levels while raising good cholesterol (HDL), supporting overall cardiovascular health.
Octopus is a great source of Vitamin B12 and iron, two crucial nutrients for maintaining healthy nerve function, producing red blood cells, and preventing cognitive decline.
This dish provides key minerals like selenium from octopus, which acts as a powerful antioxidant, and manganese from the rice and vegetables, supporting bone health and metabolism.
Each serving of this Octopus Poke Bowl contains approximately 665-700 calories, making it a substantial and well-rounded meal. The calories come from a healthy balance of carbohydrates, lean protein, and healthy fats.
Yes, it is a very healthy dish. It offers a great balance of macronutrients: complex carbs from rice, lean protein from octopus, and healthy monounsaturated fats from avocado. It's also packed with vitamins and minerals from the fresh vegetables.
You can, but it requires proper preparation. Fresh octopus must be tenderized and then boiled until cooked through before being used in poke. A common method is to boil it with a daikon radish, which contains enzymes that help tenderize it. For convenience, pre-cooked octopus is highly recommended.
It's best to eat poke bowls fresh. If you have leftovers, store the components separately in airtight containers in the refrigerator for up to 1 day. Keep the avocado separate or add it just before eating the next day to prevent browning. Reassemble the bowl when you're ready to eat.
Traditionally, sweet Maui onions are used in Hawaiian poke for their mild flavor and crisp texture. If you can't find them, any sweet white or yellow onion is a great substitute. Red onions can also be used, but they have a stronger flavor.
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