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.

Ingredients:

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



Preparation:


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.


Servings: 4

Prep time: 5 minutes

Cook time: 30 minutes

Total time: 35 minutes


Required Cookware:

Medium sized heavy bottom saucepan


Source: An original recipe by Katie Ravnik

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