Tuna Poke

Tuna Poke

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From: EatingWell Magazine, July/August 2018

Poke (pronounced poke-ay), a Hawaiian word meaning "to chop" or "to cut," refers to a traditional Hawaiian salad of diced raw fish in a simple, soy-based sauce with punchy seasonings like toasted sesame and chopped scallion greens. Serve with seasoned brown rice for a healthy, satisfying meal packed with veggies, protein and fiber.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ¾ cup thinly sliced scallion greens
  • ¼ cup reduced-sodium tamari
  • 1½ tablespoons mirin
  • 1½ tablespoons toasted (dark) sesame oil
  • 1 tablespoon toasted sesame seeds
  • 2 teaspoons grated fresh ginger
  • ½ teaspoon crushed red pepper (optional)
  • 12 ounces sushi-grade tuna, skinned and cut into ½-inch cubes
  • 2 cups cooked brown rice
  • 2 tablespoons rice vinegar
  • 2 cups sliced snow peas
  • 2 cups sliced cucumber
  • ¼ cup chopped chives
  • ¼ cup furikake seasoning

Preparation

  • Prep

  • Ready In

  1. Whisk scallion greens, tamari, mirin, oil, sesame seeds, ginger and crushed red pepper, if using, in a medium bowl. Set aside 2 tablespoons of the sauce in a small bowl. Add tuna to the sauce in the medium bowl and gently toss to coat.
  2. Combine rice and vinegar in a large bowl. Divide among 4 bowls and top each with ¾ cup tuna, ½ cup each snow peas and cucumber, and 1 tablespoon each chives and furikake. Drizzle with the reserved sauce and serve.

Nutrition information

  • Serving size: 2¼ cups
  • Per serving: 371 calories; 11 g fat(2 g sat); 10 g fiber; 39 g carbohydrates; 26 g protein; 10 mcg folate; 32 mg cholesterol; 4 g sugars; 0 g added sugars; 2,272 IU vitamin A; 22 mg vitamin C; 177 mg calcium; 3 mg iron; 939 mg sodium; 561 mg potassium
  • Nutrition Bonus: Vitamin A (45% daily value), Vitamin C (37% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, 1 vegetable, 3½ lean protein, 1 fat

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