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.

Julia Clancy
Source: EatingWell Magazine, July/August 2018


Ingredient Checklist


Instructions Checklist
  • 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.

  • Combine rice and vinegar in a large bowl. Divide among 4 bowls and top each with 3/4 cup tuna, 1/2 cup each snow peas and cucumber, and 1 tablespoon each chives and furikake. Drizzle with the reserved sauce and serve.

Nutrition Facts

370.7 calories; protein 26.1g 52% DV; carbohydrates 38.9g 13% DV; exchange other carbs 2.5; dietary fiber 9.7g 39% DV; sugars 4.1g; fat 11.2g 17% DV; saturated fat 2.1g 11% DV; cholesterol 32.3mg 11% DV; vitamin a iu 2271.8IU 45% DV; vitamin c 22.2mg 37% DV; folate 9.7mcg 2% DV; calcium 176.9mg 18% DV; iron 3.2mg 18% DV; magnesium 111.8mg 40% DV; potassium 561.2mg 16% DV; sodium 939.1mg 38% DV.