Tuna and Pineapple Poke Bowl, a dish based on fresh rice, tasty and customizable according to your taste, achievable at home with few and simple steps.
The poke bowl is a dish originating from Hawaii that is becoming increasingly popular worldwide. The name “poke” (pronounced “poh-kay”) means “to cut into cubes” in Hawaiian, referring to the way raw fish is prepared, while “bowl” refers to the bowl in which the dish is served.
The poke bowl has roots in traditional Hawaiian cuisine, where fishermen prepared simple dishes with freshly caught fish, seasoned with sea salt, seaweed, and kukui nuts. With the influence of Japanese and Asian cuisine, the dish has evolved to include ingredients like soy sauce, sesame, scallions, and various types of fish, such as tuna and salmon.
The poke bowl is an extremely versatile dish, open to endless variations. With the increase in popularity, many restaurants have created unique versions to satisfy different palates, including vegan, vegetarian, and cooked fish options.
The poke bowl is generally considered a healthy dish, rich in protein, omega-3 fatty acids (especially if it contains raw fish), vitamins, and minerals. It can be a nutritious and balanced choice, but it’s important to pay attention to the amount of sauces used, which can add calories and sodium to the dish.
At the end of the recipe, in the FAQ section, I have answered some questions about this preparation. If you have any other doubts or curiosities, write a comment or use the contact form.
You might also like:
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Fusion
- Seasonality: All seasons
- Energy 441.05 (Kcal)
- Carbohydrates 37.92 (g) of which sugars 11.91 (g)
- Proteins 31.12 (g)
- Fat 19.16 (g) of which saturated 5.51 (g)of which unsaturated 13.01 (g)
- Fibers 5.30 (g)
- Sodium 863.10 (mg)
Indicative values for a portion of 250 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Tuna and Pineapple Poke Bowl
- 1 cup sushi rice
- 0.55 lbs tuna (fresh, frozen)
- 3/4 cup canned pineapple (in natural juice)
- 1 avocado
- 1 cup water
- 1 1/3 tbsp rice vinegar
- 2 tsp sugar
- 2 tbsps soy sauce
Tools
- Bowls
- Cutting Board
- Knife
- Small Pot
- Rice Cooker
Recipe for Tuna and Pineapple Poke Bowl
Start the preparation of the tuna and pineapple poke bowl with the fish, which must be frozen or kept in the freezer for 96 hours.
Cut the tuna into cubes of roughly the same size.
Transfer the tuna to a bowl and season it with soy sauce, mixing well.
Marinate it in the refrigerator for at least 30 minutes.
Put the rice vinegar and sugar in a small pot and let them simmer over very low heat, stirring continuously until the sugar is completely dissolved.
Turn off the heat and set aside.
Prepare the rice: rinse it with water at least three times or until the water runs clear.
Put it into a rice cooker or pot with a lid with 1 cup of water.
Operate the rice cooker or cook over very low heat for about twenty minutes without ever opening the lid.
Let the cooked rice rest, still covered, for another 10 minutes.
Add the freshly prepared vinegar syrup to the rice and mix well.
Start composing the poke bowl by placing the rice in a bowl.
Add the marinated fresh tuna.
Continue by adding the natural pineapple cut into cubes to the rice.
If you can’t find it, you can safely use fresh one.
Cut an avocado in half and remove the central seed.
Gently extract the pulp with a spoon.
Cut the pulp into slices.
Add half an avocado to each poke serving.
Finish the preparation to your liking with chopped chives.
Serve your tuna and pineapple poke bowl immediately.
Tuna and Pineapple Poke Bowl
Check this section to clarify your doubts. If you don’t find the answer to your question, comment or write to me using the form below.
Also try the Basmati Rice Salad with Tuna and Sun-dried Tomatoes.
FAQ (Questions and Answers)
Can I use other grains?
White rice can be replaced with brown rice, quinoa, noodles, or salads for a lighter version.
What proteins can I use?
Raw fish is the star, often tuna or salmon, but you can also use options like octopus, tofu, or chicken.
How long does it keep?
The shelf life of a poke bowl mainly depends on the ingredients used, particularly if raw fish is present.
It is not advisable to keep the poke bowl with raw fish for more than 24 hours.
The variant with cooked proteins can be stored in the refrigerator for 2-3 days. However, it is advisable to add fresh toppings (such as avocado or sauces) only when consuming to maintain quality and flavor.
With pineapple I also prepared the Mango and Pineapple Smoothie.
For questions, curiosities, or if you want to collaborate with me, use the contact form below:
[contact-form-7 id=”d8b7d03″ title=”Contact Me”]
