A Salmon Poke Bowl is a delicious and healthy dish that combines fresh, raw salmon with a variety of colorful, flavorful ingredients served over a bed of rice. In this one, I added sweet pepper, edamame, avocado, orange and seasoning. As a result, nutritious and tasty lunch for just 30 minutes!
Why is it called a poke bowl?
A poke bowl is a Hawaiian dish that has gained popularity around the world in recent years. The term “poke” (pronounced poh-KAY) is derived from the Hawaiian verb “pokē,” which means “to slice” or “to cut crosswise into pieces.” This name is fitting, as the main component of a poke bowl is raw, marinated fish—usually tuna or salmon—that has been cut into small cubes.
A traditional poke bowl consists of these cubed fish pieces mixed with seasonings like soy sauce, sesame oil, and green onions. The dish is typically served over a bed of rice or greens, and it also includes a variety of other ingredients, such as avocado, seaweed, cucumber, carrots or bell pepper, and edamame. The combination of ingredients in a poke bowl makes it a healthy, customizable, and delicious meal.
Is salmon Poke Bowl healthy?
A salmon poke bowl can be a healthy meal option, depending on the ingredients used and how it is prepared. Salmon is a nutritious protein source that is rich in omega-3 fatty acids, which have numerous health benefits, such as supporting heart health and brain function. Additionally, salmon contains vitamins and minerals like vitamin D, vitamin B12, and selenium.
A typical salmon poke bowl also includes other healthy ingredients, such as:
- Rice or greens: Sushi rice, brown rice, or mixed greens as a base provide carbohydrates or fiber, respectively.
- Vegetables: Ingredients like cucumber or sweet pepper, and edamame add vitamins, minerals, and fiber to the dish.
- Avocado: A good source of healthy fats and various nutrients.
- Dressings and sauces: Low-sodium soy sauce, sesame oil, or ponzu sauce can be used to add flavor without excessive calories or unhealthy fats.
However, it’s essential to be mindful of the portion sizes and ingredients you choose, as some options can add extra calories, sodium, or unhealthy fats. A salmon poke bowl can be a nutritious and balanced meal when prepared with wholesome ingredients and consumed in moderation.
What is normally on a poke bowl?
A salmon poke bowl typically includes:
- Cubed raw salmon as the main protein source;
- Rice, as a base for the ingredients;
- Classic toppings, such as avocado, cucumber or sweet pepper, edamame, seaweed salad and scallions;
- Sweet toppings, such as diced mango, orange or pineapple;
- Sauce: the bowl is topped with a sauce, made from soy sauce, sriracha, oil and honey;
- Seasoning: Sesame seeds, furikake seasoning or cut Nori.
Is raw salmon in a poke bowl safe?
Raw salmon in a poke bowl can be safe to eat when it is sourced, handled, and prepared correctly. The key is to use high-quality, fresh fish that has been handled with care to minimize the risk of foodborne illnesses, such as bacterial or parasitic infections.
When consuming raw salmon, consider the following safety measures:
- Sushi-grade fish: Choose “sushi-grade” or “sashimi-grade” salmon, which is specifically intended for raw consumption. These terms refer to the highest quality fish that has been handled and stored appropriately to minimize the risk of contamination.
- Trusted source: Purchase your salmon from a reputable fishmonger or grocery store with high standards for seafood quality and safety.
- Proper storage: Raw salmon should be stored at a temperature below 40°F (4°C) to inhibit bacterial growth.
Raw salmon in a poke bowl can be safe to eat when obtained from a trusted source.
How to make a poke bowl?
Cook the rice according to the package instruction. Let it cook and set aside.
Prepare all the ingredients. Dice salmon.
Cut avocado into cubes. Julien sweet pepper or bell pepper and chop scallions. Peel the orange and remove any white pith. You can either cut the orange into small segments or remove the individual supremes by cutting between the membranes. Set everything aside.
If you have raw edamame, cook them in boiling water for 3-5 minutes. Then drain them, cool and get the beans out of the pods.
Prepare the marinade: In a small bowl, whisk together soy sauce, rice vinegar, oil, honey and sriracha. Adjust the taste to your preference.
In a medium bowl, gently combine the cubed salmon with half of the marinade. Add chopped scallions and mix. Let the salmon marinate in the refrigerator for at least 15-20 minutes to allow the flavors to meld.
Assemble the poke bowls: Divide the cooked and cooled rice between two serving bowls. Arrange the marinated salmon, edamame, avocado, pepper, and orange over the rice.
Drizzle the remaining marinade over the poke bowls as a dressing. Garnish with furikake seasoning or cut Nori and sesame seeds. Serve immediately and enjoy your Salmon Poke Bowl!
If you like poke bowls, check out these bowls recipes:
Salmon Poke Bowl
Ingredients
- 8 oz sushi-grade salmon, cubed
- 2 cups cooked sushi rice or other rice (cooled)
- ½ cup edamame, shelled and cooked
- ½ avocado, cubed
- ½ cup bell pepper or sweet pepper, julienned
- 2 tbsp sesame seeds
- 2 tbsp furikake seasoning or just cut Nori
Salmon marinade
- ¼ cup soy sauce
- 1 tbsp rice vinegar
- 1 tbsp sesame oil or vegetable oil
- 1 tsp honey
- 1 tsp Sriracha
- 2 tbsp scallions, chopped
Instructions
- Cook the rice according to the package instruction. Let it cook and set aside.
- Cook edamame in boiling water for 3-5 minutes. Then drain them, cool and get the beans out of the pods.
- Prepare all the ingredients. Dice salmon and avocado. Julien sweet pepper and chop scallions. Peel the orange and remove any white pith, then cut it into small segments. Set everything aside.
- Prepare the marinade: In a small bowl, whisk together soy sauce, rice vinegar, oil, honey and sriracha. Gently combine the cubed salmon with half of the marinade. Add chopped scallions and mix. Let the salmon marinate in the refrigerator for at least 15-20 minutes to allow the flavors to meld.
- Assemble the poke bowls: Divide the rice between two serving bowls. Arrange the marinated salmon, edamame, avocado, pepper, and orange over the rice.
- Drizzle with the remaining marinade. Garnish with furikake seasoning or cut Nori and sesame seeds. Serve immediately and enjoy!
Salmon Poke Bowl