Tuna Poke


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.

Prep Time:
30 mins
Total Time:
30 mins
4 servings


  • 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


  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 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.

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