Packed with sticky sushi rice, creamy avocado, sweet mango and crunchy cucumber and radish, these Seared Tuna Poke Bowls are the kind of meal that makes you feel like you've got your life together - it's balanced and nutritious. Bright, fresh, and satisfying, they're simple enough to make on a regular basis but still feel like a treat. This one's a keeper.
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What Is A Poke Bowl?
A poke bowl is a traditional Hawaiian dish that's become a major food trend for good reason. It typically features cubes of raw fish - usually sushi-grade fish like tuna or salmon - served over a base of rice and topped with fresh veggies, sauces, and garnishes.
Instead of using raw tuna in this recipe, we opted for seared sesame-crusted tuna. But if that's not your vibe, try our Teriyaki Chicken Poke Bowls, Chicken Katsu Poke Bowls or Smoked Salmon Poke Bowls. We also highly recommend our Prawn Poke Bowls With Spicy Sesame Mayo Drizzle.
Whichever way you go, I am sure you will be obsessed with making your own poke bowls from the first time you try them!
Ingredients and Substitutes
Here's everything you will need to make these Seared Tuna Poke Bowls:
- sushi rice: however, you can use your favourite type of white rice, short grain brown rice or even cauliflower rice for a low-carb option.
- fresh vegetables: we used cucumber, radishes, avocado and spring onions (green onions), but feel free to experiment with different kinds of vegetables like red cabbage, edamame beans and carrots.
- mango: goes so well with seared tuna!!!
- Ahi Tuna steaks: a.k.a. Yellowfin Tuna. Use very fresh Ahi tuna steaks, they boast a deep colour and firm texture. If you can, get the best quality sushi grade tuna (sashimi grade tuna).
- soy sauce: is used in the marinade as well as Ponzu-style dressing.
- flavourings: garlic powder, black pepper and a pinch of sugar for the marinade.
- sesame seeds: ideally, a mixture of black and white sesame seeds to coat the tuna steaks.
- lime juice.
- rice vinegar.
- sesame oil.
- honey: or maple syrup, or extra sugar for the dressing.
- freshly grated ginger.
- a pinch of chilli flakes (a.k.a. red pepper flakes): or finely chopped bird's eye chilli or a little hot sauce like sriracha sauce.
Find the ingredient quantities, detailed instructions and nutritional information in the recipe card at the bottom of the post.
Step-By-Step Method
1. Rinse the sushi rice thoroughly until the water runs clear, then cook according to package instructions, but as a general rule of thumb, place the rice in a colander and rinse, mixing the rice under cold water until the water runs clear. Leave the rice to soak in water for 15 minutes. Drain thoroughly.
2. Add the drained rice to a pot with 220 ml of cold water and cover with a lid. Bring it to a boil, then simmer on low heat for 10 minutes. (lid on). Take the pot of rice off the heat and leave it undisturbed (keeping the lid on) for 10 minutes.
3. In a small bowl, combine vinegar, sugar and salt. When the rice is cooked and rested, stir in the vinegar mixture, mixing it with a wooden spoon.
4. In the meantime, slice the cucumber and spring onion thinly; dice the avocado and mango into bite-sized pieces. Grate the radishes.
5. Whisk together soy sauce, lime juice, rice vinegar, sesame oil, honey or maple syrup, grated ginger, and chilli flakes or chopped bird's eye chilli in a small bowl.
6. Spread sesame seeds in a shallow bowl. Pat the tuna steaks dry with a paper towel. In a small bowl, mix the soy sauce, garlic powder, black pepper and sugar. Coat the tuna in the soy sauce mixture. Then coat the tuna in sesame seeds. Press the seeds evenly onto all sides of the tuna.
7. Heat a non-stick or cast-iron pan over medium-high heat with a little oil. Sear the tuna for 45-60 seconds per side (based on the thickness of the steaks) until the sesame crust is golden but the centre remains rare. Rest for a couple of minutes for the best results, then slice thinly against the grain.
8. Divide the cooked rice between two bowls and top with the prepared vegetables, mango, and tuna slices.
9. Spoon the dressing over each bowl just before serving.
Recipe FAQs
Poke bowls are a traditional Hawaiian dish, typically made with marinated raw fish, served over rice. Sushi bowls (or deconstructed sushi) usually feature ingredients found in sushi rolls, like nori, wasabi, and seafood. Both are fresh and delicious, but poke leans more tropical, while sushi bowls often stick to Japanese flavours.
Traditionally, hot rice is served with cold toppings. However, the beauty of a poke bowl is its versatility, and it can be enjoyed either warm, room temperature or cold, depending on your preference.
The word poke (pronounced "poh-kay") comes from Hawaiian and means "to slice" or "to cut crosswise into pieces", referring to the way the raw fish is prepared.
Recipes Where Rice Is The Star Of The Show
From comforting bowls to vibrant salads and one-pan wonders, rice has a way of turning humble ingredients into delicious recipes you'll want to make again and again. If you're looking for your next perfect meal that's as versatile as it is tasty, rice is always a solid place to start.
Seared Tuna Poke Bowls (With Ahi/ Yellowfin Tuna)
Ingredients
For The Rice:
- 170 g (¾ cups) sushi rice
- 2 tablespoon rice vinegar
- 1 teaspoon sugar
- ½ teaspoon salt
Veggies:
- 60 g (2.12 oz) cucumber
- 6-8 radishes (approx. 90g) grated
- 1 small avocado
- ½ small mango
- 1 spring onion
Ponzu-Style Dressing:
- 2 tablespoon soy sauce
- 1 tablespoon lime juice
- 1 teaspoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon honey or maple syrup
- 1 teaspoon freshly grated ginger
- a pinch of chilli flakes or finely chopped bird's eye chilli
For Tuna:
- 240 g (8.47 oz) Ahi Tuna steaks a.k.a. Yellowfin Tuna
- 1 teaspoon soy sauce
- 2 tablespoon sesame seeds ideally, a mixture of black and white
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
- ½ tsp sugar
Instructions
- Rinse the sushi rice thoroughly until the water runs clear, then cook according to package instructions, but as a general rule of thumb, place the rice in a colander and rinse, mixing the rice, under cold water until the water runs clear. Leave the rice to soak in water for 15 minutes. Drain thoroughly.
- Add the drained rice to a pot with 220ml of cold water and cover with a lid. Bring it to a boil, then simmer on low heat for 10 minutes. (lid on). Take the pot of rice off the heat and leave it undisturbed (keeping the lid on) for 10 minutes.
- In a small bowl, combine vinegar, sugar and salt. When the rice is cooked and rested, stir in the vinegar mixture, mixing it with a wooden spoon.
- In the meantime, slice the cucumber into semi or quarter-circles and spring onion thinly; dice the avocado and mango into bite-sized pieces. Grate the radishes.
- Whisk together soy sauce, lime juice, rice vinegar, sesame oil, honey or maple syrup, grated ginger, and chilli flakes or chopped bird's eye chilli.
- Spread sesame seeds in a shallow bowl. Pat the tuna steaks dry with a paper towel. In a small bowl, mix the soy sauce, garlic powder, black pepper and sugar. Coat the tuna in soy sauce mixture. Then coat the tuna in sesame seeds. Press the seeds evenly onto all sides of the tuna.
- Heat a non-stick or cast-iron pan over medium-high heat with a little oil. Sear the tuna for 45-60 seconds per side (based on the thickness of the steaks) until the sesame crust is golden but the centre remains rare. Rest for a couple of minutes, then slice thinly against the grain.
- Divide the rice between two bowls and top with the prepared vegetables, mango, and tuna slices.
- Spoon the dressing over each bowl just before serving.
Nutrition
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