A poke bowl with canned tuna means you can have this colorful 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
My poke ( “POH-kay”) bowl with canned tuna is full of classic Hawaiian flavors, a bevy 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!
The word “poke” means “to slice” or “to cut crosswise into pieces” in Hawaiian. Historically, poke was made with small cuts of raw fish seasoned with salt, seaweed, and other local ingredients. Over time, the dish has evolved and become more popular, with new ingredients and flavors added to the traditional recipe. While the exact date of invention is unknown, poke has been a part of Hawaiian cuisine and culture for many generations.
what’s in my poke bowl with canned tuna
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.
- Wild caught canned 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.
*Tuna packed in olive oil is the perfect choice for this recipe. 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.
quick pickles
Two critical elements to making this poke bowl with canned tuna 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.
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.
lots of fresh texture
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.
the rice in your poke bowl
I’ve used black rice for my poke 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.
more tuna please!
Rainbow Poke Bowl with Canned Tuna
Ingredients
pickle
- 1 watermelon radish, peeled and cut in thin matchsticks
- 1 Persian cucumber, thinly sliced (do not peel)
- 1/2 cup rice wine vinegar
- 1/2 cup water
- 1 tsp red pepper flakes
- 2 sprigs cilantro
dressing
- 1/4 cup sesame oil
- 2 Tbsp tamari , or soy sauce
- 1 Tbsp rice vinegar
- 1 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 garlic, minced
- 1 lime, juiced
- 1 tsp sesame seeds, black or white
bowl
- 1 cup black rice, or sushi rice
- 1/2 sheet dried seaweed, cut in thin shreds.
- 10 ounces canned tuna, drained
- 1/4 small red onion, very thinly sliced
- 1 cup finely shredded red cabbage
- 1 small ripe mango, peeled and diced
- 1 handful 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
- 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.
- Whisk the dressing ingredients together, taste to adjust any of them, and set aside.
- Cook the rice according to package instructions. Toss it with the seaweed and some of the dressing to moisten and flavor it.
- 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.
- Arrange the rest of the ingredients around the bowl and drizzle with the dressing. Top with garnishes, and serve.
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.
The pink and white stuff looks like watermelon.
It’s watermelon radish!
I’ve tried getting sushi grade raw tuna but I’ve always chickened out and cooked it. I love the idea of just skipping the scouting of 8 of your local grocery stores and going with the nice canned tuna!
I think you’ll enjoy this, Lindsay, and there’s not the hassle of worrying whether the raw fish is fresh enough, or high quality enough!
We were HOOKED on poke after visiting Hawaii, but it seemed complicated to make at home. Using good quality canned tuna is brilliant!
I’m loving all those colors! This is a must-make!
Beautiful colors, textures and tastes going on in that lovely tuna bowl, Sue! The dressing sounds perfect to me too.
Thanks Susan ~ I think that dressing would be a good marinade for pork or fish, too, now that I think about it.