Easy & Healthy Hawaiian Tuna Poke Bowl Recipe

Discover the delights of tuna poke, a Hawaiian raw-tuna salad that’s both simple to make and bursting with flavor. This dish is perfect for a quick, refreshing one-bowl meal that will transport your taste buds straight to the beaches of Hawaii.

The Essence of Poke

Poke, pronounced poh-keh, is more than just a dish – it’s a Hawaiian staple. Found everywhere from family gatherings to supermarket delis, poke is to Hawaii what the hamburger is to mainland America. The word ‘poke’ itself means ‘to chop’ or ‘to cut crosswise’, referring to the bite-sized pieces of fish that are the star of this dish.

While traditional poke was seasoned with native ingredients like limu (seaweed) and kukui nuts, modern versions have been influenced by Japanese and other Asian cuisines. Today, you’ll find poke made with ahi (yellowfin) tuna, soy sauce, sesame oil, and sweet Maui onions, often garnished with a sprinkle of sesame seeds or scallions.

The Perfect Poke: Fresh is Best

The key to outstanding poke lies in its freshness. While you might find poke in supermarket delis, the best versions are made fresh, allowing the flavors to meld without over-marinating the fish. This recipe brings the best of poke right to your kitchen, combining both traditional and modern elements for a taste that’s truly unforgettable.

Selecting Your Tuna

The heart of any poke bowl is the tuna. For this recipe, you’ll need sashimi-grade fish that’s been properly handled and stored. Look for deep red, lean meat from the back and sides of the fish, known as akami in Japanese. Avoid pieces with excessive connective tissue, as these can make your poke tough and chewy.

The Art of Onion Selection

Onions play a crucial role in poke, but they shouldn’t overpower the delicate flavor of the fish. Traditional poke uses sweet Maui onions, but any sweet onion variety will do. The key is to use a sharp knife when cutting and to avoid dicing too finely, which can release pungent compounds.

A Touch of the Sea: Seaweed

While finding traditional limu might be challenging outside of Hawaii, this recipe incorporates two types of Japanese seaweed: hijiki and wakame. These add a delightful taste of the ocean and a range of textures to your poke.

Bringing It All Together

The final touch is the dressing – a simple yet flavorful mix of soy sauce, sesame oil, sesame seeds, and a touch of honey. This combination perfectly balances the rich tuna and crisp onions, creating a harmonious blend of flavors in every bite.

Now, let’s dive into making this island-inspired dish!

Ingredients

• 2 teaspoons (about 1g) dried wakame
• 1 teaspoon (about 0.5g) dried hijiki
• 12 ounces (340g) raw sashimi-grade tuna, cut into 1/2-inch cubes
• 3 ounces (85g) sweet onion, such as Maui or Vidalia, cut into 1/4-inch dice
• 1 scallion, thinly sliced
• 1 teaspoon (about 3g) white or black sesame seeds, or a mix
• 4 teaspoons (20ml) soy sauce, more or less to taste
• 2 teaspoons (10ml) toasted sesame oil, more or less to taste
• 1 teaspoon (5ml) honey, more or less to taste
• Crushed red pepper, to taste (optional)
• Kosher salt
• Steamed rice (if eating as a meal)

Directions

1. Start by rehydrating the seaweed. Place wakame and hijiki in separate small bowls. Cover with boiling water and let them soak for about 5 minutes until they become tender. Drain the seaweed and gently press with paper towels to remove excess water. Roughly chop the wakame and add both seaweeds to a large bowl.
2. Now, it’s time to bring all the flavors together. Add the cubed tuna, diced sweet onion, sliced scallion, and sesame seeds to the bowl with the seaweed. Pour in the soy sauce, sesame oil, and honey. If you like a bit of heat, add a pinch of crushed red pepper. Season with a small pinch of kosher salt.
3. Using a gentle folding motion, combine all the ingredients. Be careful not to overmix, as you want to keep the tuna pieces intact. Taste the poke and adjust the seasoning as needed. You might want to add more soy sauce for saltiness, sesame oil for richness, honey for sweetness, or crushed red pepper for heat.
4. Let the poke sit at room temperature for about 5 minutes. This short resting period allows the flavors to meld together beautifully.
5. Serve your freshly made tuna poke immediately. Enjoy it on its own for a light meal, or serve it over a bowl of steamed rice for a more substantial dish. The contrast between the cool, flavorful poke and the warm rice is simply irresistible!

Chef’s Notes

Hijiki and wakame are dried seaweeds that can be found in most Japanese markets or in the Asian section of well-stocked supermarkets. If you can’t find these specific types, you can experiment with other seaweed varieties or even omit them – your poke will still be delicious!

Remember, the key to great poke is freshness. Try to prepare this dish just before you plan to eat it for the best flavor and texture. If you need to make it in advance, keep the tuna and other ingredients separate and combine them just before serving.

Nutritional Facts