Tuna and Vegetables Poke, a rich and colorful single dish of Hawaiian origin, made with boiled sushi rice, vegetables, raw fish, and seasoned with sauces of your choice. It is nothing more than a variant of vegetarian sushi, equally simple and tasty.
The name poke, pronounced “po-kei,” in Hawaiian means cut into cubes and it refers to the way the ingredients are cut and presented within the bowl. Before becoming a trendy dish worldwide, poke bowl was the snack of Hawaiian fishermen. At the end of the day, they used to marinate leftover fish with salt and wakame seaweed, accompanying it with plain rice.
Preparing this recipe at home is very simple. The most important thing is to ensure that the fish is flash-frozen, to avoid bacteria. You can buy it already treated, or you can freeze it fresh for at least 72 hours. Alternatively, you can use cooked fish. Then, let your imagination run wild according to your tastes.
There are countless possible combinations. You can choose the most classic recipe or use seasonal vegetables like in my version today. We can also call this version Italian poke. I’ve paired boiled sushi rice with tuna marinated in an emulsion made with soy sauce, honey, and rice vinegar, to which I added grilled eggplants, roasted peppers, corn, and onion. Curious to find out how to prepare it? Then let’s head to the kitchen, because the Tuna and Vegetables Poke will be ready in a click!
If you’re interested in other cold rice-based single dishes, also read:
- Difficulty: Very Easy
- Cost: Economical
- Rest time: 30 Minutes
- Preparation time: 40 Minutes
- Portions: 4 People
- Cooking methods: Stove, Boiling
- Cuisine: Italian
- Seasonality: Summer
- Energy 399.77 (Kcal)
- Carbohydrates 57.15 (g) of which sugars 12.72 (g)
- Proteins 23.46 (g)
- Fat 9.84 (g) of which saturated 3.13 (g)of which unsaturated 6.50 (g)
- Fibers 5.45 (g)
- Sodium 989.11 (mg)
Indicative values for a portion of 307 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
- 1 1/4 cups sushi rice
- 1 1/3 cups water
- 2 tbsps rice vinegar
- 1 1/2 tbsps sugar
- salt (to taste)
- 2/3 lbs tuna (fresh)
- 1 tbsp soy sauce
- 1 tsp honey
- 2 tsps rice vinegar
- 1 tbsp sesame seeds
- 1 red bell pepper
- 1 black oval eggplant
- 1 red onion (Tropea variety)
- 2 tbsps rice vinegar
- 1 cup sweet corn
- teriyaki sauce (to taste)
- sesame seeds (to taste)
Tools
- High-sided Casserole
- Cutting Board
- Knife
- 2 Bowls
- Colander
- Frying Pan for grilling
Steps
First, cut the flash-frozen tuna into cubes of approximately 3/4 inch and transfer it into a bowl. In a jar, place the soy sauce, rice vinegar, and honey. Close with the lid and shake well. Then pour the marinade into the bowl with the tuna. Add the sesame and poppy seeds and mix so that all the ingredients amalgamate perfectly. Cover with food wrap and refrigerate for at least 30 minutes.
Then rinse the rice very well under water to remove starch residues. Do this operation at least 5 or 6 times, until the water becomes clear and transparent. Soak it in a bowl for 15 minutes and rinse it again for the last time.
Drain it well and weigh it. The weight you obtain will be the amount of water to use for cooking. The water indicated above in the ingredients is the weight I obtained. Then transfer the rice to a heavy-bottomed casserole and add the water. Cover with the lid and cook on high heat for 2 minutes without stirring. Then lower the heat and cook for another 10 minutes, never removing the lid and without stirring. Refer to the minutes indicated on the package. The rice consistency should be slightly al dente, and once cooked, the rice will have absorbed all the water.
Meanwhile, while the rice is cooking, put the rice vinegar with sugar and salt in another pot and bring to a boil. Subsequently, transfer the rice into a bowl, pour the vinegar over the rice, and fluff it with a fork.
Meanwhile, while the rice cools, prepare the other ingredients. Clean the onion and slice it into half-inch thick slices. Then place the slices in a bowl and pour the rice vinegar. Cover with wrap and let it rest until the onion softens.
Wash the bell pepper, dry it, and place it in the air fryer. Cook at 375°F for 20 minutes, turning it halfway through. Let it cool, and in the meantime, take care of the eggplant. Remove the stem, peel it, and slice it into half-inch thick slices.
Arrange them in a colander, alternating with coarse salt, and let them rest for at least 30 minutes to lose their excess moisture. This way, they will be less bitter. Then rinse and dry them very well with paper towels. Heat a grill pan and cook them for 3 or 4 minutes on each side.
Now take the bell pepper, remove the skin, stem, seeds, and internal filaments. Also, remove any water that it may have released. If helpful, gently pat it with paper towels, ensuring they don’t stick to the pepper itself. Cut the folds in half and then into half-inch strips.
Now compose the bowl. Place some rice at the bottom of a bowl and add all the other ingredients: the well-drained onion, eggplant slices, roasted pepper, corn, and tuna.
The tuna and vegetables poke is ready! Season with sauces of your choice. I added some more sesame seeds and teriyaki sauce.
Storage and Tips for Tuna Poke
The tuna and vegetables poke can be stored for one day at most in the refrigerator in a container with a lid.
FAQ Questions and Answers for Tuna Poke
What can I substitute for teriyaki sauce?
You can use soy sauce, spicy mayonnaise, or other sauces of your choice.
