Seared Ahi Tuna Poke Bowl

Poke bowls have become so popular lately, but it’s no surprise! Traditional to the gorgeous lands of Hawaii, they are amazing dishes full of bright colours and fresh, punchy and wonderful flavours – they are nutritious, beautiful and incredibly tasty. No doubt, poke bowls deserve all the attention.

Poke bowls are usually made with diced raw fish (think sashimi or tataki style), fruit, vegetables, and fresh garnishes on a bed of rice. My take on poke bowl uses seared tuna, making use of amazing quality tuna steaks I got to try from Bradley Fish.

Key accompaniments to the tuna here are: delicious mango for that unique tropical flavour and bright summery colour, edamame beans, avocado, cucumber and egg, on a bed of bistro salad and rice. The dressing is a simple affair of combining soy sauce with sesame oil and lemon juice. Then, some toppings to bring extra sharp flavours and add an extra splash of colour; fresh chillies, sesame seeds, spring onion and coriander.

The combination of ingredients used on this recipe ensures that you get a healthy and colourful bowl, vibrant, rich with textures and flavours. It features a bit of pleasing heat from the chillies and zesty hints from the lemon juice. The tender tuna pairs so well with the freshness of the mango dressed in lemon juice, and it then mixes wonderfully with the crunchy cucumber and the softness of the soft-boiled egg and the avocado. A real treat to the eyes and palate!

The best part? It’s an incredibly easy-to-make dish. It doesn’t take longer than half an hour to cook and put all together. The key is to use ingredients that are fresh, especially the tuna (if you buy frozen tuna, make sure it’s completely defrosted before pan searing).

Once your rice is cooked, searing the tuna in a pan takes only a few minutes, it’s super quick especially if you like it pink in the middle, as featured in my dish. Boiling an egg, as you’ll know, takes also only a few minutes. So, at the end it comes down to choosing a good range of fresh ingredients ready to serve, and playing with your plating skills. A poke bowl is the perfect opportunity to go for bright bold colours and flavours, and serve a show-stopping plate 😀

Ingredients (serves 2)

  • 100g edamame beans
  • 250g cooked rice
  • 100g mixed leaf/ bistro salad
  • 1 ripe avocado, halved and sliced
  • 1 large mango, cubed
  • 1 lemon
  • 1 red chilli
  • Handful of fresh coriander leaves
  • 100g cucumber, finely sliced
  • 240g Fresh tuna steaks
  • 10 – 20g sesame seeds, white and black
  • For the dressing: 2 tsp Sesame oil, 2 tbsp Soy sauce, 1 tbsp fresh lemon juice
  • For garnish: red chilli finely chopped, coriander, spring onion and sesame seeds

Method

1. Cook your rice according to packet instructions (you can use sushi rice or any other kind you like, I used basmati rice). Divide the rice between 2 bowls along with salad leaves, and top with the edamame beans, avocado, cucumber and leaving space for the mango, boiled egg and tuna.

2. Cut the mango in cubes and mix in a bowl with fresh juice from half a lemon, a handful of chopped coriander leaves and half a red chilli finely chopped. Combine well, then add to your bowls.

3. For the egg, bring water to a rolling boil and reduce to medium- high heat. Carefully place the egg in the water with a spoon, making sure the egg is at room temperature when you do so. Cook for 6 to 7 minutes for a soft-boiled egg with slightly runny yolk. Use a spoon again to take out the egg and place in a bowl with cold water – this stops the egg from further cooking and allows to cool down. Set aside. After a few minutes, peel the egg and divide in halves to add to your bowls.

4. Heat a frying pan over a medium-high heat. Lay black and white sesame seeds evenly on a plate. Drizzle sesame oil over the tuna steaks on both sides, then press onto sesame seeds on both sides to cover the steaks, and fry on the hot pan: 1 to 2 minutes on each side if you want it tender and pink in the middle, or 3 to 4 minutes if you prefer your tuna more done. Turn the steaks to edge sides as well for only 10 to 20 seconds. Lift out of the pan carefully and set aside to cool for a couple of minutes.

5. For the dressing, mix the sesame oil, soy sauce and juice from the other half of the lemon . Slice the tuna carefully with a very sharp knife, divide between the bowls, and serve along with a small bowl with the dressing to spoon over. Garnish with the rest of the fresh chilli, coriander leaves, spring onion and sesame seeds.

Tips:

  • You can use quinoa instead of rice, for a lower-calorie option.
  • You can also use pineapple instead of mango, depending of what fruit you like most – they are both deliciously tropical and go great with tuna!
  • Edamame beens have a lovely soft crunch, but you can also add some pomegranate seeds, which are just as vibrant in colour and provide a burst of freshness. Remember, go for bright colours!
  • If you like more heat, sprinkle over some red pepper flakes.
  • You can use carrot instead of cucumber if that is your preference. Use a slicer to make rolls like shown in my poke bowl, or a cutter to make cucumber or carrot spirals, presentation is important, right? 🤗

A poke bowl is a wonderful main dish, it’s nice and light, but also filling if you go for generous quantities. I served it as a main dish followed by a starter with crab meat crostini – recipe for which is going live soon on the blog. Stay tuned!

Let me know what you think of my take on tuna poke bowl. Would you try it? What ingredients would you use on your bowl? Tell me in the comments! 🙌🏼

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s