# Easy Tuna Poke Bowl

A tuna poke bowl is cool, fresh and surprisingly easy to make at home. Cubes of ahi tuna soak in a quick soy and sesame sauce, then sit on warm rice with creamy avocado and crunchy cucumber.

The only rule is to use very fresh, sushi-grade tuna and keep it cold. Everything else takes minutes, so this makes a great light dinner.

- Total time: 45 min (prep 25 min, cook 20 min)
- Serves: 2
- Per serving (estimated): 620 kcal, 36 g protein
- Cuisine: Fusion. Category: Main course. Diet: high-protein, dairy-free.

## Ingredients

- 300 g sushi-grade ahi tuna, cut into 2 cm cubes
- 3 tbsp soy sauce
- 1 tbsp toasted sesame oil
- 1 tbsp rice vinegar
- 1 tsp honey
- 1 tsp grated fresh ginger
- 2 green onions, sliced
- 1 cup sushi rice or short-grain rice, uncooked
- 1 cup water, plus extra for rinsing
- 1 avocado, sliced
- 1/2 cucumber, thinly sliced
- 1 cup shelled edamame, cooked
- 1 tbsp sesame seeds
- 1 tsp sriracha mayo or sriracha, optional

## Method

1. Rinse the rice in cold water 3 or 4 times, until the water runs mostly clear. Put it in a small pot with 1 cup of water.
2. Bring to a boil, cover, then cook on low for 15 minutes. Turn off the heat and let it steam for 10 minutes. Fluff with a fork.
3. Whisk the soy sauce, sesame oil, rice vinegar, honey and ginger in a bowl.
4. Keep the tuna cold until the last minute. Cut it into 2 cm cubes with a very sharp knife and fold it into the sauce with half the green onions.
5. Let the tuna marinate in the fridge for 10 to 15 minutes, no longer, so the texture stays silky.
6. Divide the warm rice between two bowls. Top with the tuna, avocado, cucumber and edamame.
7. Drizzle with any leftover sauce and sriracha. Sprinkle with sesame seeds and the remaining green onions. Eat right away.

## Why it works

- Cutting the tuna into even cubes makes each bite tender and lets the sauce coat the surface.
- A short marinade seasons the outside without turning the fish firm or mushy.
- Soy sauce adds salt and savory depth, while sesame oil adds a nutty aroma.
- A little rice vinegar and honey balance the salt with acid and sweetness.
- Warm rice against cold fish gives a pleasing contrast of temperature and texture.

## The science

- **Why marinade time matters.** Salt and acid begin to change the proteins in raw fish, much like gentle cooking. After 10 to 15 minutes the surface seasons nicely. Longer, and the flesh turns firm, opaque and a little chalky, which spoils the silky texture of poke.
- **Raw fish safety.** Raw fish is safe only if it is very fresh and kept cold. Buy sushi-grade or sashimi-grade tuna, keep it under 40°F (4°C) until serving and eat it the same day. Pregnant people and others at risk should choose cooked fish.
- **Sesame oil is a finishing oil.** Toasted sesame oil has delicate aroma compounds that fade with heat. Using it raw in the marinade keeps its nutty smell intact, so a small spoonful flavors the whole bowl. Heating it in a pan would dull that aroma, so add it at the end of cooking.

## Tips

- Chill the bowl and the knife for the cleanest, easiest cuts.
- Cut against the grain so every cube is tender.
- Serve right after marinating and do not store leftover raw tuna.

## Mistakes to avoid

- Buying tuna not meant for raw eating is a safety risk, so ask for sushi-grade at a trusted fish counter.
- Marinating for an hour makes the fish firm and salty, so keep it to 15 minutes.
- Leaving the tuna out at room temperature lets it warm into the danger zone, so keep it on ice until serving.

## Variations and swaps

- Add mango cubes and a squeeze of lime for a tropical bowl.
- Swap the tuna for cubed salmon marinated the same way.
- Add pickled ginger, seaweed salad and crispy onions for a loaded bowl.
- Swap soy sauce for tamari to make it gluten free.
- Swap sushi rice for cauliflower rice or mixed greens for a lighter bowl.
- Swap tuna for cooked shrimp or marinated tofu cubes.

## Storage

Raw poke is best eaten right away. If you must store it, keep it covered in the fridge no more than 24 hours and discard anything left out over 2 hours. Store rice and toppings separately.

## FAQ

**What kind of tuna is best for poke?**

Use sushi-grade or sashimi-grade ahi (yellowfin) tuna. It should be deep red, smell clean like the sea and be firm to the touch. Buy it from a trusted fishmonger the same day you plan to eat it.

**Can I use frozen tuna for poke?**

Yes. Fish for raw eating is often frozen to kill parasites. Thaw it overnight in the fridge, pat it dry and use it the same day. Good frozen sushi-grade tuna is often safer than fresh.

**How long should I marinate poke?**

Marinate for 10 to 15 minutes in the fridge. A longer soak changes the texture and makes the fish too salty. Add the sauce right before serving if you want the best bite.

**What goes in a poke bowl?**

A typical bowl has rice, marinated fish, avocado, cucumber, edamame, green onion and sesame seeds. Seaweed salad, mango, radish and pickled ginger are popular extras.

**Can I make a cooked poke bowl?**

Yes. Use seared tuna, cooked salmon, shrimp or tofu in place of raw fish with the same sauce and toppings. Cook seafood to 145°F (63°C).

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Source: https://cookingscientist.com/recipes/tuna-poke-bowl (Cooking Scientist). Learn the science of cooking in the Cooking Scientist app for iPhone and iPad: https://apps.apple.com/app/id6830326846