Rainbow Poke Bowl with Canned Tuna

Hawaiian Poke Bowls with Canned Tuna

Rainbow Poke Bowl with canned tuna ~ you can have this colorful and healthy Hawaiian favorite any time, anywhere, without having to source sushi grade raw fish ~ it’s a win win!

Rainbow Poke Bowl with canned tuna ~ you can have this colorful and healthy Hawaiian favorite any time, anywhere, without having to source sushi grade raw fish ~ it's a win win!

* This post is in partnership with Genova® Seafood ~ Genova is my pick for great canned tuna, and I thank you for supporting both of us as we work to bring you delicious food.

My gluten free poke ( “POH-keh”) bowl is full of classic Hawaiian flavors, a bevvy of textures, and a veritable color wheel of nutrition ~ all anchored with premium albacore tuna.  You can have this gloriously healthy tropical treat any day of the week without the last minute trip to the seafood market.  Just pop open a can of Genova!

Rainbow Poke Bowl with canned tuna ~ you can have this colorful and healthy Hawaiian favorite any time, anywhere, without having to source sushi grade raw fish ~ it's a win win!

I love to bring the rainbow into my kitchen, I love the challenge of incorporating as many colors as possible into our food, and I love knowing that we’re eating better because of it.  When it comes to diet, color equals health benefits in almost every case ~ here’s how it breaks down in this bowl:

  • Black rice (aka Forbidden rice) ~ antioxidants, fiber, plus amino acids, vitamins, and minerals.
  • Genova Wild Caught Tuna ~ lean protein, omega 3 fatty acids, selenium, B vitamins and minerals.
  • Red onion ~ cancer fighting flavonoids..
  • Purple cabbage ~ immune boosting, anti-inflammatory, with cancer fighting flavonoids.
  • Mango ~ antioxidants (vitamins A and C) to remove free-radicals from blood, fiber to lower cholesterol, low glycemic index to maintain healthy blood sugar level.
  • Microgreens ~ many times more nutrient dense than mature greens.
  • Carrots ~ carotenoids to fight heart disease, antioxidants, promotes eye and skin health.
  • Persian cucumber ~ hydrates, detoxes, and helps with weight loss.
  • Watermelon radish ~ fiber, folate, and vitamin C.
  • Hot peppers ~ anti-inflammatory, with immune boosting vitamins.
  • Pickled ginger ~ calms stomach, anti-inflammatory, also immune boosting.
  • Seaweed ~ packed with fiber, minerals, and trace elements.

Disclaimer: I don’t always eat this way.  I’ll overshare and admit that we have a freezerful of Trader Joes boxes ~ last night was frozen fish and chips.  If you count the frozen peas there were exactly 2 colors in that meal, and one of them was beige ;)  Maybe this isn’t for every day, but it’s definitely easy enough for once a week.  Make the rice and dressing ahead of time, and this can be a quick entree or cold salad at a moment’s notice.

Rainbow Poke Bowl with canned tuna ~ you can have this colorful and healthy Hawaiian favorite any time, anywhere, without having to source sushi grade raw fish ~ it's a win win!

Two critical elements to making this poke bowl taste authentic are the pickled veggies and the tangy dressing.

Happily, the pickle is an instant recipe, that is, once you add the pickling brine, the radishes and cucumbers only need an hour to absorb the flavor.  They stay super crunchy, too.  The brine is a mixture of rice wine vinegar, water, hot pepper flakes, and cilantro.  (You can re-use the pickling liquid, too, just keep it in the fridge.)

TIP: If you can’t find those beautiful watermelon radishes, use regular radishes, just cut them in thin slices or wedges.  For another look at them, see my SHAVED APPLE AND RADISH SALAD.

Rainbow Poke Bowl with canned tuna ~ you can have this colorful and healthy Hawaiian favorite any time, anywhere, without having to source sushi grade raw fish ~ it's a win win!

You’ll want to use this technique all the time for quick pickles ~ it’s the same concept I used with my QUICK AND SPICY REFRIGERATOR PICKLES and my PICKLED RED ONIONS.

The dressing has a bit more ingredients to it, but the combination is soooo delicious.  I would definitely make up a large batch to store in the fridge so you make easy poke bowls whenever the urge strikes.

Rainbow Poke Bowl with canned tuna ~ you can have this colorful and healthy Hawaiian favorite any time, anywhere, without having to source sushi grade raw fish ~ it's a win win!

In addition to a variety of colors, I like a variety of textures and shapes, too, so I’ll purposely cut the ingredients in different ways.

I use a simple vegetable peeler to shave off thin ribbons of carrot.  I cut the crunchy radish into matchsticks, and the papery sheets of nori seaweed into thin shreds.  I cube the velvety mango, thinly slice the cukes and onions, and shred the purple cabbage.  You get a nice variety without any special gadgets.

Rainbow Poke Bowl with canned tuna ~ you can have this colorful and healthy Hawaiian favorite any time, anywhere, without having to source sushi grade raw fish ~ it's a win win!

A word about rice ~

I’ve used black rice for my bowls, and I love this rice for a few reasons.  It has a great visual appeal (a deep rich purple color that looks black) especially with the vibrant ingredients in these bowls.  It has a firm texture, an earthy flavor, and is way more nutritious than white rice.  Look carefully in the rice section of large supermarkets…it’s there!  Black rice stars in one of my favorite Asian recipes, TANGERINE CHICKEN.

Genova Wild Caught Tuna for Poke Bowls with Canned Tuna ~ theviewfromgreatisland.com

Genova Albacore tuna packed in olive oil is the perfect choice for this recipe.  The solid white tuna filet is mild tasting and comes out of the can in large pieces.  I gently break it apart (poke means ‘to cut’ or ‘to chop’ in Hawaiian) after setting it on my rice.  The fish takes on the wonderful flavors of the dressing and makes a perfect poke bowl without any of the worries associated with eating raw fish.

*The dressing in this recipe is adapted from Half Baked Harvest.

Rainbow Poke Bowl with Canned Tuna

Yield: makes 2 bowls

Rainbow Poke Bowl with Canned Tuna

Ingredients

    pickle
  • 1 watermelon radish, peeled and cut in thin matchsticks
  • 1 or 2 small Persian cucumbers, thinly sliced (do not peel)
  • 1/2 cup rice wine vinegar
  • 1/2 cup water
  • 1 tsp red pepper flakes
  • 2 sprigs cilantro
    dressing
  • 1/2 cup sesame oil
  • 1/4 cup Tamari soy sauce
  • 2 tablespoons rice vinegar
  • 2 Tbsp pineapple juice (substitute orange if you like)
  • 1 tsp hot chili paste or Sriracha
  • 1 tsp minced pickled ginger (or fresh ginger)
  • 1 clove of garlic, minced
  • juice of 1 lime
  • 1 tsp sesame seeds (black or white)
    bowl
  • 1 cup black (Forbidden) rice, or red or white rice
  • about 1/2 sheet of dried seaweed, cut in thin shreds.
  • 2 5-ounce cans Genova Wild Caught Albacore Tuna in Olive Oil in Easy-Open Cans
  • 1/4 of a small red onion, very thinly sliced
  • 1 cup finely shredded red cabbage
  • 1 small ripe mango, peeled and diced
  • handful of microgreens, or sprouts of your choice
  • 1 cup shaved or grated carrot
  • 1/2 cup picked radishes
  • 1/2 cup pickled cucumbers
  • 2 Tbsp pickled ginger
  • 1 hot red chili pepper (or jalapeno or Serrano pepper) thinly sliced
    garnish
  • fresh cilantro leaves
  • black or white sesame seeds
  • lime wedges

Instructions

  1. First make the pickle. Pack the radish sticks and cucumbers into a jar, along with the cilantro. Heat the vinegar, water, and pepper flakes to a boil on the stove or in the microwave. Pour the hot brine over the vegetables, the liquid should just cover them. Set aside.
  2. Whisk the dressing ingredients together, taste to adjust any of them, and set aside.
  3. Cook the rice according to package instructions. Toss it with the seaweed and some of the dressing to moisten and flavor it.
  4. Divide the rice between two bowls. Place the tuna in each bowl. Lift the tuna out gently with a fork to keep the chunks intact and leaving most of the oil in the can.
  5. Arrange the rest of the ingredients around the bowl and drizzle with the dressing. Top with garnishes, and serve.
http://theviewfromgreatisland.com/rainbow-poke-bowl-canned-tuna-recipe/

Notes:

  • You can find pickled ginger in jars in the Asian section of your supermarket.
  • Sesame oil is one of my favorite ingredients, but it’s intensely flavored, and expensive.  If you like you can cut it down with any mild oil you like, avocado, almond, or even canola oil would work.  If you want to use olive oil, make sure you use mild flavored pure oil, not extra virgin.
  • Traditional poke bowls are served with warm rice and cold toppings.  I found that cold rice worked, too.  In either case toss the rice with some of the dressing for flavor.
  • Other poke bowl toppings you might try would be avocados, green onion, pineapple, papaya, jicama, bell peppers, Maui onion, or edamame beans.

 

Don’t forget to pin it!

Rainbow Poke Bowl with canned tuna ~ you can have this colorful and healthy Hawaiian favorite any time, anywhere, without having to source sushi grade raw fish ~ it's a win win! |Genova tuna | Buddha bowls | Grain bowls | Black rice | Rice bowls | Hawaiian recipes | lunch | main course | paleo | gluten free |

 

 

 

52 Comments

  • Reply
    Erin@WellPlated
    April 16, 2017 at 6:29 am

    We were HOOKED on poke after visiting Hawaii, but it seemed complicated to make at home. Using good quality canned tuna is brilliant!

  • Reply
    Gina @Running to the Kitchen
    April 15, 2017 at 8:19 pm

    I’m loving all those colors! This is a must-make!

  • Reply
    Susan
    April 14, 2017 at 6:45 am

    Beautiful colors, textures and tastes going on in that lovely tuna bowl, Sue! The dressing sounds perfect to me too.

    • Reply
      Sue
      April 14, 2017 at 7:19 am

      Thanks Susan ~ I think that dressing would be a good marinade for pork or fish, too, now that I think about it.

  • Reply
    Jennifer @ Show Me the Yummy
    April 12, 2017 at 6:36 pm

    Seriously gorgeous bowl :)

  • Reply
    Liz @ The Lemon Bowl
    April 12, 2017 at 12:07 pm

    This sounds like absolute heaven! And so healthy!

  • Reply
    John/Kitchen Riffs
    April 12, 2017 at 7:37 am

    Wow, SO pretty! And terrific idea to use canned tuna — no excuse not to make this. Thanks!

  • Reply
    Sara
    April 11, 2017 at 1:00 pm

    This is totally gorgeous, almost too pretty to eat! Love this take on poke

  • Reply
    guy23
    April 11, 2017 at 10:30 am

    Wow! You’ve really outdone yourself this time! Just gorgeous. You know I love Genova but I’ve never wanted to frame it and hang it on my wall before!

    • Reply
      Sue
      April 11, 2017 at 11:52 am

      haha ~ well I guess I’ve done my job then ;)

  • Reply
    cheri
    April 11, 2017 at 8:37 am

    You make the best salads Sue, love all the color, textures and ingredients. I would be happy to enjoy a bowl of this gorgeous delight everyday.

  • Reply
    Velva
    April 11, 2017 at 7:14 am

    Sue, this is delicious as it beautiful. The colors, flavors and textures are rocking.

    Velva

  • Reply
    Erin @ Dinners, Dishes, and Desserts
    April 11, 2017 at 7:00 am

    I love all those bright colors! And that you can make it with canned tuna is even better – great idea!

  • Reply
    BURGET Rachel
    April 11, 2017 at 2:46 am

    Bonjour, rien que de voir ce bol je voyage , j’en ai l’eau à la bouche j’essayerais prochainement Miamm…
    merci pour ces recette sublime .
    RACHEL
    FRANCE

  • Reply
    vicki bensinger
    April 10, 2017 at 7:04 pm

    This dish is so beautiful Sue. I love that watermelon radish. I’m going to have to seek that out. I’m guessing Whole Foods would have it. How does it taste in comparison to a red radish, which I love?

    • Reply
      Sue
      April 10, 2017 at 7:44 pm

      The flavor is a little less spicy, Vicki, so it’s really very versatile. You might pass them right by because they don’t look like much from the outside…just a pale green knob ~ it looks more like a turnip or rutabaga than a radish.

  • Reply
    JWT
    April 10, 2017 at 4:20 pm

    I love how you brighten up so many recipes…I’ve had poke in Hawaii, and while it’s delicious, it’s not nearly as gorgeous as this!

  • Reply
    Mary Ann | The Beach House Kitchen
    April 10, 2017 at 4:18 pm

    I love this poke bowl Sue! The colors are just gorgeous. And I love the list of ingredients. That last photo with the bowl in your hand…beautiful!!

    • Reply
      Sue
      April 10, 2017 at 4:21 pm

      Thanks Mary Ann ~ and that’s my husband’s hand, I finally got him to model ;)

  • Reply
    Catherine
    April 10, 2017 at 4:01 pm

    Sue, I love this poke bowl with canned tuna what a fabulous idea! All the colors and flavors in this dish come together beautifully…I would love this anytime of day! xo, Catherine

  • Reply
    Taylor @ Food Faith Fitness
    April 10, 2017 at 3:44 pm

    Lovelovelove Geneva and all the beautiful colors in this bowl of goodness! Can’t wait to make it for lunch!

  • Reply
    Laura | Tutti Dolci
    April 10, 2017 at 3:21 pm

    This is such a gorgeous salad bowl! I love the rainbow colors, and that tuna is the best!

  • Reply
    Sarah @ Champagne Tastes
    April 10, 2017 at 3:10 pm

    What a yummy idea!!! I love ahi tuna, but it is definitely pricier than canned! This would be a delicious lunch :D

    • Reply
      Sue
      April 10, 2017 at 4:11 pm

      I know sushi lovers won’t agree, but I prefer the texture of cooked fish to raw anyway!

  • Reply
    Stephanie@ApplesforCJ
    April 10, 2017 at 2:35 pm

    This bowl is beautiful and I’m loving all the veggies in this. I’ve never had black rice before but I think I need to look for it.

    • Reply
      Sue
      April 10, 2017 at 4:09 pm

      If you can’t find it you can always order it from Amazon. It’s worth trying, it makes quite a statement!

  • Reply
    Helen @ Fuss Free Flavours
    April 10, 2017 at 2:31 pm

    Such a wonderful and pleasing to the eye dish. I do like food that looks tempting even before you eat it. Something more enjoyable about good looking food. Love the idea of using black rice, a great alternative and a super colour addition.

    • Reply
      Sue
      April 10, 2017 at 2:35 pm

      Thanks Helen, I think red rice would also be fun to use. I’ve seen lavender rice, and green rice, too!

  • Reply
    Chris Scheuer
    April 10, 2017 at 9:08 am

    Beautiful and so delicious sounding! The colors are so amazing. I will be sure to keep my pantry stocked with canned tuna from now on!

    • Reply
      Sue
      April 10, 2017 at 9:11 am

      Thanks Chris!

  • Reply
    Jennifer @ Seasons and Suppers
    April 10, 2017 at 9:04 am

    I love bowls like this that have so much variety of flavours, textures and colours! And of course, tuna is a wonderful complement to all of those things. Beautiful!!

    • Reply
      Sue
      April 10, 2017 at 9:13 am

      It was fun to try to come up with different ways to chop and slice everything for a nice mix of texture. Thanks friend :)

  • Reply
    Elaine @ Dishes Delish
    April 10, 2017 at 9:02 am

    Such a lovely and colorful dish! I’m glad to hear that you don’t eat like this all the time because it makes me feel better about myself and my two color meals (sometimes). I love each and every ingredient in this bowl! So yummy and beautiful!

    • Reply
      Sue
      April 10, 2017 at 9:16 am

      haha, I put in that bit about us not eating this way all the time at the last minute ~ I don’t want to food shame anyone ~ and some of my very favorite meals are 2-color ;)

  • Reply
    Natasha @ Salt & Lavender
    April 10, 2017 at 8:47 am

    I like this idea! Sourcing sushi-grade fish has been the biggest deterrent for me. This looks healthy, quick, and delicious, Sue!

    • Reply
      Sue
      April 10, 2017 at 8:52 am

      I think it’s especially hard for people who don’t live anywhere near a coast. This is a nice alternative, and no one should have miss out on a poke bowl!

  • Reply
    Allison - Celebrating Sweets
    April 10, 2017 at 8:24 am

    So many beautiful colors and flavors going on in here. Love it!

  • Reply
    Cliona Keane
    April 10, 2017 at 8:20 am

    That looks sensational! I love all of the colours, so healthy and fun to eat!

  • Reply
    Ali @ Home & Plate
    April 10, 2017 at 8:14 am

    What a wonderful way to enjoy canned tuna. It’s the perfect lunch full of veggies from the rainbow. Yum.

  • Reply
    Adina
    April 10, 2017 at 8:03 am

    Lovely looking salad, I like a good tuna salad and this one has some really nice things in it, especially the mango!

    • Reply
      Sue
      April 10, 2017 at 8:20 am

      When mango is perfectly ripe it is so incredible. I fell in love with them all over again while making this recipe.

  • Reply
    Suzy | The Mediterranean Dish
    April 10, 2017 at 7:58 am

    Oh, Sue! This is so something I need to try! Love the pickled veggies here.

    • Reply
      Suzy | The Mediterranean Dish
      April 10, 2017 at 7:59 am

      OMG, and did I ever tell you I only use Genova Tuna! The BEST!

      • Reply
        Sue
        April 10, 2017 at 8:19 am

        No kidding, Suzy, we just pull out a can for snacking on when we get hungry ~ it’s the best.

    • Reply
      Sue
      April 10, 2017 at 8:18 am

      The pickled veggies are EVERYTHING :)))

  • Reply
    Katie
    April 10, 2017 at 5:19 am

    This sounds delicious! A quick question about the dressing: you have 2 T of pineapple juice listed twice (though the second time says you can use orange juice if you want). Is that a misprint, or if we don’t have orange juice, should it be 4 T of pineapple? Thanks!

    • Reply
      Sue
      April 10, 2017 at 7:08 am

      It was a typo, I fixed it, just 2 Tbsp of pineapple or orange juice. Thanks for spotting that Katie :)

  • Reply
    Tricia @ Saving Room for Dessert
    April 10, 2017 at 4:22 am

    I LOVE this recipe Sue! The dressing sounds fantastic and the colors and textures make this a delight to enjoy. I wish I had a bowl for breakfast this morning!

    • Reply
      Sue
      April 10, 2017 at 7:13 am

      Thanks Tricia ~ the dressing is fabulous, I’ll have to find another way to use it. And the colors and textures were a joy in this recipe, i really enjoyed photographing it!

      • Reply
        Sue
        April 10, 2017 at 7:13 am

        …and eating it of course :)

  • Reply
    Angie@Angie's Recipes
    April 10, 2017 at 3:50 am

    What a pretty rainbow tuna salad bowl! All the bright colours make me happy and hungry :-)

    • Reply
      Sue
      April 10, 2017 at 7:17 am

      I’m so glad this makes you happy Angie!

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