Name: Tuna Poke
Prep time: 30 min
Total time: 30 min
Ingredients: 0.75 cup thinly sliced scallion greens; 0.25 cup reduced-sodium tamari; 1.5 tablespoons mirin; 1.5 tablespoons toasted (dark) sesame oil; 1 tablespoon toasted sesame seeds; 2 teaspoons grated fresh ginger; 0.5 teaspoon crushed red pepper; 12 ounces sushi-grade tuna, skinned and cut into 1/2-inch cubes; 2 cups cooked brown rice; 2 tablespoons rice vinegar; 2 cups sliced snow peas; 2 cups sliced cucumber; 0.25 cup chopped chives; 1/4 cup furikake seasoning

Tuna Poke

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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. These tuna poke bowls feature seasoned brown rice and fresh veggies for a healthy, satisfying meal packed with protein and fiber.

By Julia Clancy

Updated on December 6, 2021

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Bone Health Dairy-Free Egg Free Gluten-Free Healthy Aging Healthy Immunity High Fiber High-Protein Low Added Sugars Low-Calorie Nut-Free Omega-3

Jump to Nutrition Facts

Ingredients

¾ cup thinly sliced scallion greens
¼ cup reduced-sodium tamari
1 ½ tablespoons mirin
1 ½ 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 1/2-inch cubes
2 cups cooked brown rice
2 tablespoons rice vinegar
2 cups sliced snow peas
2 cups sliced cucumber
¼ cup chopped chives
1/4 cup furikake seasoning

Directions

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 (per serving)

371	Calories
11g	Fat
39g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 1/4 cups
Calories 371
% Daily Value *
Total Carbohydrate 39g	14%
Dietary Fiber 10g	35%
Total Sugars 4g
Protein 26g	52%
Total Fat 11g	14%
Saturated Fat 2g	11%
Cholesterol 32mg	11%
Vitamin A 2272IU	45%
Vitamin C 22mg	25%
Folate 10mcg	2%
Sodium 939mg	41%
Calcium 177mg	14%
Iron 3mg	18%
Magnesium 112mg	27%
Potassium 561mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.