Recipe: tuna poke
I’m writing from the cool(er) foothills of Waimea (Kamuela) right now. The drizzle has abated and there is a gentle breeze keeping some residents in pants and jackets. Jeremy has just polished off his second cup of Kona coffee for the day and we’re deciding on where to grab lunch. It’s been a rainy week on the Big Island, but it’s not such a downer considering the amazing food (ono kine grindz) on offer if you avoid the tourist traps.
noms to go at the hilo farmers market
bouquets on display
they had mangosteens, lychee, cherimoyas, mangos…
coconuts
crates of rambutan
white anthurium among the reds
jeremy’s favorite tree: the banyan
We scored heaps of fresh fruits and local treats in Hilo on our way to the Hamakua Coast. I think I’m in love with Hilo because it’s everything that Kona isn’t. The food alone is enough to make me forget about the heat and humidity – THAT is how fan-freaking-tastic Hilo is. As scenery goes, the north side of the Big Island is my favorite for the dramatic jungly cliffs plunging into the gem-blue waters. Another thing I love about the north side of the island is Tex’s in Honoka’a.
this is for malasada research
fresh hot malasadas from tex’s beats the pants off a krispy kreme
pineapple malasada research
We spent the last three days out of Waimea (Kamuela) which is pleasantly nestled on the saddle between Kohala and Mauna Kea. It’s a few thousand feet above the ocean and I’ve been loving the drier, cooler climate (we’re on the dry side of town – yes, there is a wet and dry side of Waimea!). Excellent food here and in the lovely town of Hawi too.
we stayed at an inn on the west side of town
dinner at merriman’s
kalua pig and sweet onion quesadilla
home-cured smoked pork belly with kona coffee glaze
wild pork tenderloin
i’ve also been going crazy for these local taro and sweet potato chips
sushi rock in hawi
cap’n crunch roll
rockstar roll
I knew before coming to Hawai’i that I would be all over the poke – that irresistible mix of fresh raw fish, onions, seaweed, and salt dressed lightly in soy sauce and sesame oil. There are many variations as we took note in the grocery stores: lime poke, kimchi poke (omg omg!!), avocado poke, California poke… We have sampled quite a bit of the poke around the island – I just can’t get enough of it. One way to solve the withdrawal issues when returning to the mainland is to make some yourself. The fish will never be as awesomely fresh, but it’s a start.
tuna (maguro), green onions, seaweed (wakame), flake salt, and sesame seeds
diced tuna, sliced onions, and rehydrated seaweed
The key is the fish. Get really fresh and good quality tuna or else it’s not really worth making (and eating). I got my seaweed from Whole Foods – it’s the dried wakame which also goes great in miso soup. Rehydration is super simple: add cold water and let sit for 5 minutes, then drain.
adding a dash of sesame oil
mix
Make sure you add enough of the seasonings that it tastes good but doesn’t mask the fresh bites of tuna. And don’t be shy about the salt. That little bit of crunch is a terrific texture and flavor enhancer. Also? If you feel so inclined, adding some chopped macadamia nuts to the mix is phenomenal. You can add pretty much whatever you like, but the recipe (sans nuts) is the basic poke recipe to go on. I especially like it with a side of steamed (Asian style = sticky) rice.
sprinkle good salt over the poke
serve to people you like
Tuna Poke
[print recipe]
from No Recipes
1/2 lb. sashimi-grade tuna (maguro), cubed (about 1/2 to 3/4 inch)
4 green onions, minced
1/4 cup rehydrated seaweed (I used wakame as Marc instructed – found it at my local Whole Foods)
2 tsps toasted sesame seeds (I like to mix black and white sesame seeds – I’m an interracial type)
2 tsps soy sauce
1 tsp sesame oil
1/2 tsp sugar
1/4 cup macadamia nuts, finely chopped (optional, but GOOD!)
the best salt you can find (I used Murray River pink flake sea salt)
Toss everything together except the salt. Sprinkle salt over the poke and serve with rice.
May 9th, 2011: 4:21 pm
filed under appetizers, asian, dinner, recipes, savory, seafood, vegetables
FAQs
Poke Bowl Sauce: The protein in the bowl is usually marinated in a flavorful sauce, frequently made with soy sauce, sesame oil, green onions, and sesame seeds. Modern and light sauces include miso sesame shoyu sauce, Ponzu lime sauce, Yuzu kosho sauce, Spicy Mayo sauce, and Black garlic gochujang sauce from Sweetfin.
Is poke always marinated? ›
Clearly, poke is a bowl of cubed, marinated raw fish—that is, unless cooked shrimp or maybe a sweet potato are substituted for the raw fish. That said, the marinade is a critical, defining feature of poke, requiring soy sauce (or not) and a minimum marinade time of no time whatsoever.
What should I put in a poke bowl? ›
Poke Bowl Toppings
- Fried Shallots.
- Cubed Avocado.
- Cilantro.
- Mandarin Wedges.
- Edamame.
- Shredded Carrots.
- Cubed Cucumber.
- Cubed Mango.
C.C.: Generally speaking, poke would refer to raw pieces of tuna cut into cubes, then marinated with soy sauce and sesame oil and mixed with onion; though the variations go far beyond this generalization. Poke doesn't necessarily have to be tuna or even seafood, nor does it have to be raw or cubed.
What is the best sauce for poke? ›
Meet our Delicious Poke Bowl Sauces
- Ponzu. The Ponzu sauce is a tangy, sesame based sauce with a hint of fresh citrus. ...
- Gochujang. This savory sauce is not for the faint of heart. ...
- OG Sauce. You won't find this sauce anywhere else, it is so original it even has a secret recipe! ...
- Siracha Aioli. ...
- Coconut Ginger.
Traditionally, poke is made from ahi tuna or octopus (tako) that has been roughly cut into bite sized pieces and marinated with whatever was on hand. Many traditional pokes feature sesame oil, various types of dried and fresh seaweed, soy sauce and spring onions.
Is poke healthy for weight loss? ›
Poke is a Low-Calorie Food
Finally, a food trend that is actually healthy! 4 ounces of poke contains less than 150 calories, meaning you can pig put on poke without having to count your calories. Enjoy your poke guilt-free!
Is it OK to eat raw poke? ›
Raw fish may carry a risk of foodborne illness
Consuming raw fish should always be practiced with caution due to the risk for foodborne pathogens, such as Salmonella, which may be present in uncooked animal products and can make you very sick ( 11 ).
Is poke good for you? ›
Poke bowls are celebrated for their high nutritional value, providing a well-rounded meal that satisfies various dietary needs. At their core, poke bowls consist of lean protein from fish like tuna or salmon, which are rich sources of omega-3 fatty acids, essential for heart health and cognitive function.
What is the crunchy stuff in a poke bowl? ›
Adding crunchy bits to your poke bowl makes it even more delicious. Common choices are crispy onions, garlic chips, and sesame seeds. Shredded nori (a type of seaweed) adds a seafood-like flavor, while sweet furikake, a Japanese seasoning, is another popular pick.
Only the freshest fish will do, but you can veer away from seafood using anything from tofu to chicken. Temperature is important – rice should be warm and fish cold. Use a rice cooker. Wet or starchy rice ruins a good poké bowl.
What is the best base for a poke bowl? ›
Start with your choice of starch including rice (jasmine, white, brown, wild), quinoa, couscous. If preferred, go grain free with spiralized zucchini or spaghetti squash. Whatever you choose, top it with sesame seeds and a sprinkle of soy sauce or sesame oil to set the tone of your base.
Does poke always have rice? ›
The base of a poke bowl typically consists of rice, but it can also be made with salad greens or noodles. Unlike a sushi rice bowl, poke rice bowls often contain larger chunks of fish, such as tuna or salmon, marinated in soy sauce and sesame oil.
Can you use any tuna for poke? ›
It is usually made with cubed ahi or yellowfin tuna or octopus. Traditionally, Poke is from when native Hawaiian fisherman would cube up smaller reef fish, and serve raw with anything they had on hand.
Is poke sauce the same as soy sauce? ›
Different flavours of poké sauce
One of the essential ingredients in the dish is the sauce. This is normally based on soy sauce, but the flavours can be transformed with only a few simple changes.
What's poke sauce taste like? ›
Poke sauce typically consists of soy sauce, sesame oil, rice vinegar, and sometimes additional ingredients such as ginger, garlic, and chili flakes. These ingredients combine to create a savory, umami-rich flavor that complements the fresh fish in poke bowls.
Is Poke good or bad for you? ›
Poke bowls generally contain healthy ingredients like fish and vegetables. However, it's important to be aware of the potential risks of eating raw fish, especially if you're pregnant, breastfeeding, or immunocompromised.
What poke sauce is healthy? ›
One of the healthiest you can go for is miso, which is an often overlooked source of probiotics. It's a healthier choice than creamy aioli, which is high in calories and Sriracha, which could be high in sugar, too.
Recipe: tuna poke
