Trade your tired grain bowl for the latest lunch craze: poke bowls. The trendy new way to get your sushi fix features rice, raw fish, and an assortment of vegetables.
This poke bowl recipe uses fresh tuna and brown rice, providing you with a dose of whole grains and healthy protein. If you’re not a fan of tuna, any sushi-grade fish can be used instead. Just be sure it’s fresh, and that you make your bowl the day the fish was purchased. Simplify life by buying shelled edamame, so you’re not stuck picking the beans out of the pods forever.
1/2 pound sushi-grade tuna
1 small ripe mango
1/2 cup shelled frozen edamame
1 ripe avocado
1 cup brown rice
1/4 cup low-sodium soy sauce
1 tbs sesame oil
1 tsp minced ginger or ginger paste
1 tsp minced garlic
2 tsp sesame seeds
Green onion (optional)
Start defrosting the edamame a few hours before you plan to start the recipe.
In a bowl, whisk together the soy sauce, sesame oil, ginger, and garlic to create a marinade. Cut the fish into chunks and place in the marinade. Place in the fridge to chill for about 20 minutes.
In a pot, combine the brown rice with two cups of water. Bring to a boil, then let simmer until all of the water is absorbed.
While the brown rice cooks, peel the mango and cut it into chunks. Slice the avocado in half and dice. Combine the avocado, mango, and edamame.
Once the rice is done, place it in a bowl. Top it with a generous scoop of the avocado, mango, and edamame mixture. Remove the the fish from the fridge and add it to the bowl. If using green onion, slice into small rounds and sprinkle on top along with the sesame seeds. Serve cold.
Source URL: https://www.bostonmagazine.com/health/2016/03/23/poke-bowl-recipe/
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