About the Recipe
This classic Ahi Tuna Poke Bowl features sushi-grade tuna cubed and tossed in a savory shoyu (soy sauce) marinade with nutty sesame oil and fresh onion. It is served over a base of sticky rice and topped with crunchy vegetables and creamy avocado, delivering a perfect mix of textures and bright, umami flavors in every bite. It's a quick, healthy meal that requires virtually no cooking!
Ingredients
1 lb sushi-grade Ahi Tuna (or Salmon), cut into 1/2 to 3/4-inch cubes.
1/4 cup Low-Sodium Soy Sauce (or Tamari for gluten-free)
2 tsp Toasted Sesame Oil
1 Tbsp Rice Vinegar
1/4 cup thinly sliced Green Onions (scallions), mostly the white and light green parts
1/4 cup finely diced Sweet Yellow Onion (optional, but traditional)
1 tsp Sesame Seeds (white or black)
1/2 tsp Grated Fresh Ginger (optional)
Pinch of Red Pepper Flakes or a dash of Sriracha (optional, for heat)
The Base
2 cups cooked Sushi Rice (short-grain rice), or you can use brown rice, quinoa, or salad greens.
Essential Toppings
1 large Avocado, sliced or cubed
1/2 cup Edamame, shelled (cooked)
1/2 cup Cucumber, diced or thinly sliced
Garnish/Extra Toppings
A sprinkle of Furikake (Japanese rice seasoning)
Additional sesame seeds
Seaweed salad (store-bought)
Pickled Ginger
Crispy Fried Onions or Wontons (for crunch).
Preparation
1. Prepare the Base
Cook your rice according to package directions. For the best flavor, make sushi rice by mixing the hot cooked rice with 1-2 tablespoons of rice vinegar and 1 teaspoon of sugar and salt. Let it cool slightly to room temperature.
2. Prepare the Poke
In a medium, non-reactive bowl (like glass or ceramic), gently whisk together the soy sauce, toasted sesame oil, rice vinegar, ginger, and red pepper flakes (if using).
Add the cubed sushi-grade fish, sliced green onions, and sweet onion to the marinade.
Gently toss everything together until the fish is lightly coated.
Tip: Do not overmix, as this can break down the delicate fish.
Cover the bowl and refrigerate for 15-30 minutes. This allows the flavors to meld without over-curing the fish, which can change its texture.
3. Assemble the Bowl
In a large, shallow bowl, scoop a generous portion of the cooked rice as the base.
Place the marinated poke mixture on top of the rice.
Arrange your essential and favorite toppings (avocado, edamame, cucumber, etc.) neatly around the fish.
Drizzle any extra marinade from the fish bowl over the rice and toppings.
Finish with a sprinkle of sesame seeds and/or Furikake.
Serve immediately and enjoy!
Variations
Poke Variations and Flavor Twists
The simple Shoyu base is very adaptable. You can easily modify the flavor or add toppings to create a unique bowl.
1. Spice and Heat Variations
Spicy Shoyu: Add a small amount of Sriracha, Gochugaru (Korean chili flake), Aleppo pepper, or Chili Garlic Sauce to the marinade.
Wasabi Poke: Add a small amount of prepared Wasabi paste to the marinade for a sharp, sinus-clearing heat.
Shichimi Togarashi: Sprinkle this Japanese seven-spice blend over the finished poke for flavor and mild heat.
2. Citrus and Sweet Variations
Ponzu-Shoyu: Add fresh Lime or Lemon Juice and/or a splash of Rice Vinegar to the marinade for a tangy, bright lift. A touch of Brown Sugar or Honey can be added to balance the acidity and saltiness.
Yuzu: Use yuzu juice or a yuzu-shoyu blend for a distinct, floral, tart-citrus flavor.
3. Richness and Texture Variations
Ginger-Garlic: Add finely minced fresh Ginger and Garlic to the marinade for a punchy, aromatic base.
Oyster Sauce: For a richer, slightly sweeter, and more savory flavor, substitute a small amount of oyster sauce for some of the shoyu.
Crunchy Toppings:
Macadamia Nuts: Finely chopped and toasted.
Tenkasu (Tempura Scraps) or Crispy Fried Onions: For an immediate, satisfying crunch.
Toasted Sesame Seeds: A classic finish.
4. Bowl Toppings
While the poke itself is often kept simple, the whole bowl can be layered with various additions for complexity:
Creamy: Diced Avocado (add at the end, not to the marinade) or a drizzle of Japanese Mayonnaise (Kewpie).
Vegetables: Cubed Cucumber, Edamame, thin slices of Radish, or Pickled Ginger.
Garnish: Tobiko or Masago (fish roe) for color and subtle pop, or Furikake (Japanese rice seasoning).
Tips For Success
5 Essential Tips for Poke Bowl Success
The key to a great poke bowl lies in the quality of your ingredients and proper technique.
1. Always Use Sashimi-Grade Fish
This is the most critical tip. Because the fish is served raw, you must purchase sashimi-grade (or sushi-grade) Ahi tuna from a reputable fishmonger or market to ensure it has been handled and frozen safely for raw consumption. The tuna should be vibrant in color and have a fresh, clean scent.
2. Master the Cut
Cut the tuna against the grain into uniform, bite-sized cubes (about 1/2 to 1 inch). Cutting against the grain helps ensure a tender, easy-to-chew texture. A sharp knife is essential for a clean cut.
3. Don't Over-Marinate the Tuna
Ahi tuna is delicate and does not require a long soak.
Minimum: 5–10 minutes in the refrigerator to allow the flavors to meld and chill.
Maximum: About 30 minutes to an hour. Marinating for too long (over an hour) can cause the salt in the shoyu to start "cooking" or curing the fish, which changes its vibrant color and tender texture.
4. Serve Cold Over Warm Rice
The contrast between the chilled, marinated poke and a bed of freshly cooked, slightly warm rice (usually sticky short-grain rice, sometimes seasoned with a bit of rice vinegar, sugar, and salt) is what makes the bowl satisfying.
5. Add Creamy Ingredients Last
If you are adding fresh ingredients like avocado or Japanese mayonnaise, mix them in just before serving or add them as a topping. If you mix avocado into the main marinade and let it sit, it can break down and turn mushy.
Carb Cycling Diet Approach
The carbohydrate content of an Ahi Tuna Poke Bowl varies extremely widely, depending almost entirely on the base you choose.
The range can be from as low as ~4 grams to over 100 grams of net carbs per bowl.
Here is the breakdown of the carb ranges based on the typical base options:
Base Choice & Carb classification
Low-Carb Base (Salad Greens, Zucchini Noodles, Cauliflower Rice) 4 g to 12 g Net grams
Standard Base/ High Carb (White Rice, Sushi Rice, Brown Rice)~ 60 g to 105+ Net grams.
Why is the difference so massive?
Rice: The majority of the carbohydrates in a traditional poke bowl come from the large scoop of sushi rice or brown rice used as the base.
One typical serving of rice (8-10 oz) contains 60-90+ grams of carbohydrates.Ahi Poke Itself: The actual Ahi tuna, seasoning (soy sauce/sesame oil), and typical vegetable toppings (cucumber, radish) are naturally very low in carbs.
A portion of marinated Ahi tuna alone often contains under 5 grams of carbohydrates.Sauce and Toppings: While the base is the primary factor, certain toppings can increase the carb count:
Sweet/Creamy Sauces: Sauces made with a lot of sugar or honey can add another 5-15 grams of sugar.
Sweet Toppings: Adding fruit like mango or pineapple will increase the sugar and carb count.
In conclusion, if you are watching your carb intake, you must opt for a low-carb base (such as salad, zucchini noodles, or cauliflower rice) to keep the total carbs under 20 grams. If you choose a rice base, the poke bowl should be considered a high-carb meal.
GLYCEMIC INDEX (GI)
The Glycemic Index (GI) of an Ahi Tuna Poke Bowl is highly variable and is determined almost entirely by the base you choose.
The poke bowl can be classified as having a High GI or a Low GI depending on the ingredients:
1. High Glycemic Index (Traditional Rice Base)
A traditional poke bowl made with a large portion of White Rice or Sushi Rice will have a High Glycemic Index (GI of 70+).
White/Sushi Rice: Both are often sticky, short-grain varieties, which are quickly digested and absorbed, causing a rapid and sharp spike in blood sugar (High GI, usually ranging from 70 to over 90).
Brown Rice: Although healthier due to its fiber content, a large portion of brown rice can still have a medium-to-high GI (around 50–70, depending on the variety), resulting in a moderate-to-significant rise in blood sugar.
2. Low Glycemic Index (Low-Carb Base)
To make a low-GI poke bowl, the starch must be replaced with a high-fiber, non-starchy base.
Salad Greens/Spring Mix: This base has a Very Low GI (near zero impact on blood sugar).
Cauliflower Rice: This is an excellent low-GI alternative, typically having a GI of around 15, which results in a negligible impact on blood sugar levels.
Quinoa: A moderate-GI option (around 53), which is better than white rice due to its higher fiber and protein content, helping to slow down glucose absorption.
Mitigation Factors (Reducing the GI)
Regardless of the base, the other components of the poke bowl help to lower the overall Glycemic Load (GL) of the meal:
Protein (Ahi Tuna): The high protein content of the tuna helps slow down digestion and moderate carbohydrate absorption, thereby reducing the overall blood sugar response.
Fat (Avocado, Sesame Oil): Healthy fats also significantly slow down the rate at which the stomach empties, blunting the speed of the glucose spike.
Fiber (Vegetables): Non-starchy vegetables (such as cucumber and seaweed) and fiber from a brown rice or quinoa base also slow digestion.
In short, if you are monitoring your blood sugar or following a low-carb diet, opt for a salad or cauliflower rice base to ensure a Low Glycemic Index.