Deconstructed Poke Bowl
Updated: Feb 2, 2018
Poke bowls are a great way to enjoy the sushi flavors you crave without all the time and effort required to make your own rolls. This deconstructed version omits the bowl, allowing for more elegant plating. In addition to looking great, this dish is jam packed with nutrients. It has complete protein and anti-inflammatory omega-3 from the tuna, vitamins A, B, C, E, K and thyroid supportive iodine from the seaweed and immune boosting beta-carotene from the carrots. The avocado adds even more antioxidant vitamin E and lots of potassium as well as healthy mono-unsaturated fat to keep you feeling full longer.
By cooking the rice with kombu you can reap even more of the amazing health benefits of seaweed without anyone even noticing.
Ginger, 1 tsp, finely minced
Shallot, 1 , minced
Toasted sesame oil, 1 Tbs
Tamari, 1 Tbs
Toasted black sesame seeds, 1 tsp, + more for garnish, divided
Carrot, 1 large, Asian julienne
Dried wakame, 0.25 cup, rehydrated & coarsely chopped
Avocado, 1 , cubed
Water, 2.5 cups
White rice, 2 cups
Salt, 0.25 tsp, + 2 pinches, divided
Dried kombu, 2” piece
Brown rice vinegar, 0.25 cup, + 1/4 tsp, divided
Coconut sugar, 0.125 cup
Sushi grade ahi tuna, 1 lb, cubed
Green onions, 2 , + more for garnish, chopped & divided
Wash rice until water runs clear.
Place rice and water in a medium heavy bottomed saucepan with a tight fitting lid.
Bring water to a boil, throw in ¼ tsp salt and kombu. Secure lid on top of pot and reduce heat to low. Simmer for 20 minutes, then remove from heat and let stand another 10 minutes.
While the rice is cooking you can prep your other ingredients.
In a small bowl, mix together vinegar, coconut sugar and 2 pinches of salt, until sugar is completely dissolved. Pour mixture into rice and stir well, set aside.
In a different small bowl combine ahi, green onions, shallot, ginger, sesame oil, tamari, remaining vinegar and sesame seeds. Gently stir to combine well.
To serve, place some rice on a plate, sprinkle with some wakame, add some carrots, then spoon ahi poke on top. Add avocado cubes and sprinkle with remaining sesame seeds and any leftover green onions.
Prep time: 5 minutes
Cook time: 30 minutes
Total time: 35 minutes
Medium sized heavy bottom saucepan
Source: An original recipe by Katie Ravnik