Hawaiian Tuna Poke Bowl

  • 4 Serves

For a taste of Hawaii, try this healthy, gluten-free, poke (Poh-keh) bowl made with brown rice, fresh tuna and a mix of fresh and flavourful ingredients.  For an additional flavour twist, we created a lemon pickle. Poke around your fridge and add other fresh produce to the bowl, you can’t go wrong. 

Ingredients

  • Lemon Pickle Sauce

    • Half a lemon, thinly sliced
    • ¼ cup
      (60 ml) white vinegar
    • 3 tbsp
      (45 ml) honey

  • Bowl

    • 10 oz
      (300 g) sashimi grade tuna, cubed
    • 1 tbsp
      (15 mL) thinly sliced green onion
    • ½ tsp
      (2 mL) salt
    • ½ tsp
      (2 mL) toasted sesame seeds
    • 1 cup
      (250 mL) chopped pineapple
    • 1 tsp
      (5 mL) chipotle chilli powder
    • 2 cups
      (500 mL) grape tomatoes, quartered
    • ¼ cup
      (60 mL) diced red onion
    • 2
      small avocados
    • 4 cups
      (1 L) cooked USA Medium Grain Brown Rice
    • 1
      Belgian endive
    • 1 cup
      (250 mL) shredded purple cabbage

Instructions

  1. Lemon Pickle Sauce

    1. In a small saucepan, blanch lemon slices in boiling water; drain water and stir in vinegar and honey. Simmer for 2 to 4 minutes until syrupy. Remove from heat and let cool.

  2. Bowl Mixture

    1. In a small bowl combine tuna, green onion, salt, and sesame seeds. Combine pineapple with chili powder in separate small bowl. Toss tomatoes with red onion in a third small bowl.
    2. Half and peel avocados, thinly slice each half crosswise, work slices into a strip then beginning from one end, curl one slice into itself to create a rose shape. Repeat with remaining slices.
    3. To assemble bowls, place 1 cup (250 mL) rice in bowl, add 2 endive leaves and fill with one-quarter of the tuna cubes. Arrange lemon pickle sauce, avocado rose, tomatoes, pineapple, and cabbage in bowl. Repeat with remaining ingredients for each of the four bowls.
Notes

Per Serving (¼ recipe):

  • 510 calories,
  • 15 g fat,
  • 2 g saturated fat,
  • 35 mg cholesterol,
  • 350 mg sodium,
  • 76 g carbohydrates,
  • 14 g fibre,
  • 14 g sugars,
  • 26 g protein.

% RDI:

  • 10% calcium,
  • 20% iron,
  • 10% vitamin A,
  • 130% vitamin C.