Poke is a Hawaiian dish consisting of a raw fish salad, accompanied by vegetables and sauces, on a bed of rice or quinoa. Poke means "to cut" in Hawaiian and refers to diced raw fish, usually tuna or salmon.
Index
- 1 Necessary ingredients
- 2 How to prepare a Poke Bowl
- 3 Benefits of Poke
- 4 Is it safe to eat raw fish?
- 5 What alternative ingredients can I use?
- 6 Salmon Poke
- 7 Ingredients
- 8 Instructions
Necessary ingredients
How to prepare a Poke Bowl
Benefits of poke
Poke is a balanced dish, with carbohydrates (rice or quinoa), protein (fish), and fiber, vitamins, and minerals from fresh vegetables. Fish contains omega-3 fatty acids, which lower blood cholesterol and triglycerides. Quinoa is rich in essential amino acids, and fresh fruits and vegetables provide vitamins, such as the vitamin E found in avocado.
Is it safe to eat raw fish?
Raw fish is dangerous due to the possible presence of Anisakis, a parasite present in some fish that affects humans. However, Anisakis is very easy to eliminate; just freeze the fish at -20°C for 24 hours. If you're unsure about the fish you've purchased and want to be on the safe side, you can freeze it at home for two days before using it. To defrost it, it's best to place it on a covered plate in the refrigerator a few hours before using it so it can thaw slowly.
What alternative ingredients can I use?
Generally speaking, poke always consists of a base, a protein, a side of vegetables, fruits and/or seeds, and a sauce.
| The base |
The protein |
The sauce | Accompaniments | Toppings |
|
Rice |
Bluefin tuna Sponsored |
Soy sauce |
Vegetables: Tomato, Radish, Corn, Spring Onion, Red Onion, Cucumber, Edamame |
Wakame |
|
Quinoa Sponsored |
Salmon |
Syracha May |
Fruits: mango, strawberries, avocado |
Sesame seeds |
|
Mezclum Sponsored |
Octopus |
Ponzu sauce |
Fried onion |
|
|
Kale Sponsored |
Tofu |
Hoisin sauce |
Masago |
Salmon poke
Base
- 300 g of rice
Protein
- 400 g of fresh salmon (already cleaned)
Dip
- 4 tablespoons of soy sauce
- Freshly grated ginger (about 2 cm)
- 1 spring onion
Accompaniments
- 1 avocado
- 1 carrot
- 1 cucumber
- 1 mango
- Wakame seaweed
- 3 radishes
- Toasted sesame seeds
How to Make Salmon Poke Bowl
- Dice the salmon and place it in a bowl. Add the soy sauce, grated ginger, and thinly sliced spring onion, mix everything together, and let it marinate while we prepare the rest.
- Cook the rice as usual, with just water and salt. When it's cooked, drain and set aside.
- Cut the cucumber into slices, the avocado into slices, and the mango into cubes.
- Peel the carrot and cut it into small sticks.
- Divide the rice into 4 bowls. Top with the marinated fish, mango, radishes, cucumber, carrot, avocado, and finely chopped seaweed.
- Sprinkle with toasted sesame seeds and serve.
Servings 1
- Amount per serving
- % Daily Value *
- Saturated Fat 6.1 g31 %
- Fiber 11.3 g46 %
- Sugars 12.5 g
- Calcium 133 %
- Iron 7 %
*Percent daily values are based on a 2,000-calorie diet. Your daily value may be higher or lower depending on your calorie needs.
