Poke bowl

Poke Bowl or Poke Salad is a vibrant delight featuring marinated salmon and tuna, black rice, and fresh vegetables. This dish is customisable and perfect for a nutritious meal packed with flavour.

Wine and beer pairing can be found later in this recipe.

By Matt Tebbutt
From Saturday Kitchen

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This poke bowl is a nutritious option rich in protein, healthy fats, and fresh ingredients, making it an excellent choice for a balanced meal.

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Equipment

• Mixing bowls
• Saucepan
• Sharp knife
• Cutting board

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Ingredients

For the marinade:

• Soy sauce: 100ml/3½fl oz
• Grated fresh ginger: 1 tsp
• Sesame oil: 1 tbsp
• Sugar: 1 tbsp

For the poke bowl:

• Salmon fillet (diced or sliced): 200g/7oz
• Tuna fillet (diced or sliced): 200g/7oz
• Short grain black rice: 200g/7oz

For the dressing:

• Soy sauce: 100ml/3½fl oz
• Rice wine vinegar: 50ml/2fl oz
• Orange juice: ½ orange
• Lemon juice: 1 lemon
• Ponzu: 1 tsp

For the salad:

• Sugar: 20g/¾oz
• Rice wine vinegar: 100ml/3½fl oz
• Cucumber (sliced thinly): ½
• Tenderstem broccoli: 4 stalks
• Kale: 1 handful
• Edamame beans: 60g/2¼oz
• Coriander (roughly chopped): 2 tbsp

For the garnish:

• Avocado (peeled and sliced): ½
• Toasted nori (shredded): 2 sheets
• Red chilli (thinly sliced): 1
• Spring onions (thinly sliced): 2
• Sesame seeds: 20g/¾oz

Method

Create the marinade

• Combine all marinade ingredients in a bowl, adding a tablespoon of water to dilute.
• Add diced fish to the marinade and mix thoroughly. Leave to marinate for at least an hour.

Cook the black rice

• Bring a pan of boiling, lightly salted water to a boil.
• Cook the black rice according to packet instructions. Drain and rinse with cold water to stop cooking; set aside.

Create the dressing

• Mix all dressing ingredients together in a bowl and set aside.

Create the poke salad

• Combine sugar and rice wine vinegar in a saucepan and warm through to dissolve sugar.
• Add sliced cucumber to the pan and leave to pickle while finishing the dish.

Cook the vegetables

• Bring another pan of boiling, lightly salted water to a boil.
• Cook Tenderstem broccoli and kale for a few minutes until just cooked through. Drain and rinse under cold water; set aside.

Assemble the poke bowl

• Remove fish from marinade. Drain pickled cucumber and combine with broccoli, kale, and edamame in a bowl; pour over dressing.
• Build the poke bowl with marinated fish, cooked rice, salad, and garnishes such as avocado, nori, red chili, spring onions, and sesame seeds.

Wine Pairing

Tesco: Pinot Grigio £8.00
This light-bodied Pinot Grigio features refreshing acidity and subtle flavors of green apple and pear. It complements the sweetness of the seafood while balancing the spices in the poke bowl.

Sainsbury’s: Albariño £9.50
Albariño offers bright acidity and flavours of citrus and stone fruit, making it an excellent pairing for seafood. Its mineral notes enhance the saltiness of the fish, creating a harmonious match.

Majestic: Sauvignon Blanc £11.00
This Sauvignon Blanc showcases vibrant acidity with herbaceous and citrusy notes. It pairs beautifully with the delicate flavors of tuna and avocado, enhancing the overall dining experience.

Beer Pairing

These beers not only complement the flavors of the poke bowl but are also readily available in UK supermarkets at reasonable prices. These options provide a range of flavours and styles that can enhance the poke bowl experience, from the traditional Asian lager pairing to more complex craft beer choices.

Asahi Super Dry Lager £5.80 for a 4-pack (330ml bottles) or £14.00 for a 12-pack. – Available at Tesco, Morrisons, and Waitrose. Prices may vary slightly by store, with Tesco offering a Clubcard price of £14 for the 12-pack.

Camden Hells Lager £6.00 for a 4-pack (330ml cans). – Found at Asda and other major supermarkets. Asda often has promotions like “Any 2 for £10” on selected lagers.

Brooklyn Pilsner £6.00 for a 4-pack (440ml cans). – Available at various supermarkets, including Sainsbury’s and Tesco, where you might find special offers.

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Nutri-score Health Check

This poke bowl receives a “Well balanced” rating on the Nutri-score system. The combination of protein-rich fish, healthy fats from avocado, and nutrient-dense vegetables contributes to its overall healthiness. The score is automatically calculated from the ingredients in the recipe and serves as a guide.

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Poke Bowl Salad FAQ

Can I use frozen fish for my poke bowl?
It’s best to use fresh sushi-grade fish for safety; frozen fish may not have the same quality.

Your recommended rice type?
Sushi rice or short grain black rice works well as a base for poke bowls.

If I can’t find salmon or tuna, what can I use?
You can substitute with other sushi-grade fish or even cooked shrimp for a different flavor.

This dish suitable for meal prep?
Yes, you can prepare components ahead of time; just assemble before serving.

I want more spice; what should I add?
Increase sriracha in any dressing or add jalapeños for extra heat.

This recipe good for large gatherings?
Absolutely! It’s perfect for serving a crowd with customizable options.

I don’t have sesame oil; what can I use instead?
You can substitute with olive oil or omit it if necessary.

This dish gluten-free?
Yes, just ensure you use gluten-free soy sauce or tamari.