Tuna Poke Bowl
A fresh, vibrant, and healthy poke bowl featuring sushi-grade tuna, creamy avocado, and crisp edamame over a bed of brown rice. The soy-ginger dressing ties it all together for a quick and satisfying lunch.
For 4 servings
Cook the brown rice.
- Rinse the brown rice under cold water.
- In a medium saucepan, combine the rice, 2 cups of water, and a pinch of salt.
- Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes or until water is absorbed.
- Remove from heat and let it stand, covered, for 10 minutes. Fluff with a fork.
TIPCooking the rice first allows it to cool slightly while you prepare the other ingredients.Prepare the poke ingredients.
While the rice cooks, prepare the remaining ingredients. Cook the edamame according to package directions. Dice the tuna, avocado, mango, and cucumber. Thinly slice the scallions.
Make the soy-ginger dressing.
In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, and grated ginger until well combined.
Marinate the tuna.
In a medium bowl, gently toss the cubed tuna with about half of the dressing. Let it marinate for 5-10 minutes while you assemble the bowls.
TIPDon't marinate the tuna for too long, as the acid in the dressing will start to 'cook' it, changing its texture.Assemble the poke bowls.
- Divide the cooked brown rice evenly among four bowls.
- Arrange the marinated tuna, edamame, avocado, mango, and cucumber on top of the rice in separate sections.
- Drizzle the remaining dressing over all the ingredients in each bowl.
Garnish and serve.
Sprinkle the poke bowls with sliced scallions and sesame seeds. Serve immediately for the best taste and texture.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Always use high-quality, sushi-grade or sashimi-grade tuna for safety and best flavor.
- 2Don't marinate the tuna for more than 15 minutes, as the acid in the dressing can change its texture.
- 3Feel free to add other toppings like shredded carrots, radishes, or a sprinkle of seaweed.
- 4For a creamier texture, mash half the avocado into the rice before adding the other toppings.
Adapt it for your goals.
Spicy
Add 1-2 teaspoons of sriracha or a pinch of red pepper flakes to the dressing for a spicy kick.
low carbLow carb
Replace the brown rice with cauliflower rice, zucchini noodles, or a bed of mixed greens.
vegetarianVegetarian
Substitute the tuna with firm tofu or chickpeas. Marinate them in the same dressing.
quickQuick
Use pre-cooked, microwaveable brown rice pouches to save time on cooking.
Why this is on our healthy list.
Excellent Source of Lean Protein
Ahi tuna is packed with high-quality protein, which is essential for muscle repair, and omega-3 fatty acids that support heart and brain health.
Rich in Healthy Fats
Avocado provides monounsaturated fats, which help lower bad cholesterol levels and are beneficial for heart health.
Complex Carbohydrates for Energy
Brown rice offers complex carbohydrates and fiber, providing sustained energy and promoting digestive health.
Packed with Vitamins and Minerals
The variety of fresh vegetables and fruits like mango, edamame, and cucumber delivers a wide range of essential vitamins, minerals, and antioxidants.
Frequently asked questions
Yes, it's a very healthy and well-balanced meal. It provides high-quality protein and omega-3 fatty acids from the tuna, complex carbohydrates and fiber from the brown rice, and healthy fats from the avocado.