Tuna Poke Bowl

Name: Tuna Poke Bowl
Prep time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: Hawaiian
Ingredients: 400g sushi-grade ahi tuna, cubed; 3 tbsp soy sauce; 1 tbsp sesame oil; 1 tsp rice vinegar; 1 tsp sriracha; 1 green onion, sliced; 400g cooked sushi rice (seasoned with rice vinegar); 1 avocado, sliced; 1 cucumber, diced; 100g edamame, shelled; 1 carrot, julienned; 2 tbsp pickled ginger; Sesame seeds; Crispy shallots or wonton strips; Nori strips; Spicy mayo

Fresh ahi tuna cubes marinated in soy and sesame, served over sushi rice with avocado, cucumber, and crispy toppings.

fish lunch no-cookeasy

Jump to Instructions ↓

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Prep15 min

Cook0 min

Protein34g

Calories420

Carbs40g

Fat14g

Per serving · Adjust servings below to scale ingredients

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👨‍🍳Instructions

1
Cube tuna into 2cm pieces. Gently toss with soy sauce, sesame oil, vinegar, sriracha, and green onion.
2
Let marinate 5-10 minutes (no longer or it will cure).
3
Divide seasoned sushi rice among bowls.
4
Arrange tuna, avocado, cucumber, edamame, and carrot on top of rice.
5
Top with sesame seeds, crispy shallots, nori, and a drizzle of spicy mayo.

📊Nutrition per serving

Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.

Calories420

Protein34g

Carbs40g

Fat14g

Fiber5g

💪Protein & Nutrition Breakdown

Fish is an exceptionally lean protein source rich in omega-3 fatty acids, which play a role in reducing exercise-induced inflammation and supporting recovery. It digests quickly, making it an excellent choice around workouts. Each serving of Tuna Poke Bowl delivers 34g of protein at 420 calories — that's 12 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 32% of total calories in this dish. The 40g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 14g of fat primarily comes from the cooking method and protein source itself, keeping the overall calorie density low. At 5g of dietary fiber per serving, this recipe also supports gut health and helps sustain fullness between meals.

🥡Meal Prep & Storage

Tuna Poke Bowl uses raw, sashimi-grade tuna and is best eaten fresh — assemble and consume within 2 hours of preparation. If prepping ahead, store the marinated tuna in a sealed container in the coldest part of your fridge for a maximum of 24 hours; do not push beyond that. Rice, edamame, cucumber, and sauce can all be prepped 1–2 days ahead and stored separately. Slice avocado fresh just before serving to prevent browning. Never freeze raw poke bowls.

💡 Tips & Notes

•Only use sushi-grade tuna from a trusted fishmonger.
•Don't over-marinate or the fish will become mushy.
•Keep everything cold until serving.

Variations

→Use salmon for a salmon poke bowl.
→Add mango for tropical sweetness.
→Make a spicy tuna version with more sriracha.

Frequently Asked Questions

Is Tuna Poke Bowl best served fresh?

Absolutely. Serve within 30 minutes of assembly. The acid continues to "cook" the fish, making it tough and chalky if left too long.

Can I substitute a different type of fish?

Yes — any firm-fleshed fish works. For flaky white fish recipes, try cod, halibut, or mahi-mahi. For salmon recipes, try arctic char or steelhead trout.

How long should I marinate — does longer mean better?

Minimum 30 minutes for noticeable flavor, 2-4 hours is ideal. Overnight works for most proteins but don't exceed 24 hours — the acid can break down the meat too much and make it mushy.

high proteinno cooklow carb

Recipe by

BoBo Chef

Fitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.

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