How to make Tuna Poke

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I’m so excited to share this Tuna Poke recipe with you today! In this recipe there are going to be a few swaps to make this meal more delicious and an even a better-for-you choice! We’re swapping out the white rice for brown rice, heavy sauce for soy sauce and oil for corn oil. Why corn oil? A recent study has found that adding Mazola® Corn Oil to one’s diet resulted in lower cholesterol levels than Coconut Oil. A previous study found that corn oil can also help lower cholesterol more than extra virgin olive oil. To learn more about the study, see Mazola.com.

Making your own poke bowl is easy with seared tuna, avocado and mango.

Want to learn how to make Tuna Poke? Sweet basmati rice is topped with a dollop of mashed avocado and diced mango. Perfectly seared tuna is diced and mixed with slivers of white onions and a sweet soy sauce. This bowl is topped with thinly sliced jalapeños, cilantro and sesame seeds. It’s easily made at home and so delicious!

In fact it’s so good my non-fish-eating hubby said he could eat this every day of the week! Yup, it’s true!

Mazola Corn Oil is an all-purpose cooking oil that is a smart heart-healthy choice for your family. Variety of uses include baking, grilling, sautéing, stir frying, or mixing up a marinade or dressing.

Ok, first things first have you tried poke? Then let me introduce you! Poke (pronounced POH-keh) is a decidedly Hawaiian dish. It features raw fish that’s been marinated and then tossed in a bowl filled with rice. The bowl is then topped with vegetables and drizzled with additional sauce.

What kind of seafood is used in Poke?

• sushi-grade tuna, ahi or yellowtail
• salmon
• shrimp
• crab
• if you’re state-side you’ll often see shredded white meat chicken and seared vegetables too!

Building your bowl is easy, a dollop of mashed avocado, diced mangos and seared tuna mixed with sweet soy sauce.

What kind of toppings are on Poke?

• avocado
• mango
• seaweed salad
• edamame
• grilled shishito peppers
• diced cucumbers
• masago

Poke bowls are finished with an extra drizzle of sauce, a sprinkle of sesame seeds, chopped cilantro, Sriracha, chopped nuts, wasabi, pickled ginger – really the combinations are endless!

How to make Tuna Poke? Top off the bowl with seared tuna poke, slivered onions and all of the sauce!

My recipe, how to make tuna poke is definitely a California take. I love a great poke bowl and rather than spend the ($15 and up a bowl!) $$ to eat out, it’s an easy meal to enjoy at home using everyday ingredients. Trust me, this isn’t going to be hard to make and most of the ingredients you’ll have!

Because we’re going to make it at home, that also means we will be able to customize the ingredients, making smart swaps to keep this poke bowl delicious and guilt-free!

How to make Tuna Poke Shopping List –

• one sushi-grade tuna steak
• soy sauce
• sesame seeds and star anise (spice)
• Mazola® Corn Oil
• mango
• white onion
• avocado

Making poke is easy – learn how to make tuna poke at home.

Traditional poke bowls are packed full of white rice. We’re going to swap that out and use a brown basmati rice instead. The nutty sweet flavor of basmati rice is even better. Want to take it one step further? Swap out the rice for a bowl of greens – I usually make them with half brown rice/half salad greens.

Often that last drizzle of sauce comes laden with a mayonnaise based sauce. Though delicious, I recommend a sweet soy sauce. It’s a great swap and keeps this meal light. The sweet soy celebrates the amazing flavor of the seared tuna rather than masking it. Using Mazola® Corn Oil is great for this application because it is made of 100% pure oil with no additives, so the great flavor of your food comes through. I also recommend Mazola® Corn Oil because it has a smoke point higher than most cooking oils at 450°F and performs well in a variety of cooking applications, including stir-frying, sautéing, grilling and even baking. Many home cooks may not realize that all cooking oils have a smoke point that, once exceeded, not only negatively affect the food’s flavor but also its nutritional value.

Grab your chopsticks and dig in, you’re going to love this poke bowl!

How to sear tuna so it’s perfect every time –

1. For this meal, start with sushi grade tuna. I go to our local fish market and they slice it fresh. One 1/2 pound slice is plenty for two servings
2. Heat your grill pan or grill on high for five minutes, you want your grill screaming hot.
3. Brush the tuna steak with Mazola® Corn Oil and lightly salt/pepper each side.
4. Place the steak(s) on the hot grill for 1 minute 30 seconds on side one, flip and grill on side two for another 1 minute 30 seconds. The steak will be perfectly seared on the outside and still pink on the inside.

Never eaten seared tuna? Then you definitely need to give this a try!

How to make Tuna Poke – sweet basmati rice is topped with a dollop of mashed avocado and diced mango. Perfected seared tuna is diced and mixed with slivers of white onions and dunked into a sweet soy sauce. The bowl is topped with thinly sliced jalapeños, cilantro and sesame seeds.

5 from 12 votes

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How to make Tuna Poke

Want to learn how to make Tuna Poke? Sweet basmati rice is topped with a dollop of mashed avocado and diced mango. Perfected seared tuna is diced and mixed with slivers of white onions and a sweet soy sauce. This bowl is topped with thinly sliced jalapeños, cilantro and sesame seeds.

Course Lunch or Dinner

Cuisine Asian

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 2 servings

Calories 660 kcal

Author Souper Chef Deb

Ingredients

• 1/2 pound tuna steak sushi grade, ahi tuna recommended
• 1 cup soy sauce
• 1/2 cup brown sugar
• 1/2 cup water
• 1 star anise
• 2 tbsp Mazola® Corn Oil divided
• 1 tbsp sesame seeds, toasted plus additional teaspoon for garnish
• 4 tbsp white onion slice the onion into slivers
• 1 mango peeled and diced
• 1/2 lemon juiced
• 1 jalapeños sliced
• 2 tbsp cilantro minced

Instructions

1. Start by making the sweet soy sauce. Add the soy to a small heavy bottom pan and place over medium high heat. Add the brown sugar, water and star anise. Bring to a boil and stir until the brown sugar dissolves.

2. Reduce heat to medium and stir occasionally. Continuing cooking for about ten minutes. It will reduce and slightly thicken.

3. Remove from heat, remove star anise. Add *toasted sesame seeds and one tablespoon of Mazola® Corn Oil. Set aside to cool. Store it in a screw top jar in the refrigerator. This will keep for about two weeks.

4. Peel the mango and dice.

5. Slice the avocado in half. Remove the pit. Scoop out the flesh and mash together with freshly squeezed lemon. Cover tightly with plastic wrap.

6. Slice jalapeños and mince cilantro.

7. For the seared tuna, heat your grill pan or grill on high for five minutes, you want your grill screaming hot.

8. Brush the tuna steak with Mazola® Corn Oil and lightly salt/pepper each side.

9. Place the steak(s) on the hot grill for 1 minute 30 seconds side one, flip and grill on side two for another 1 minute 30 seconds. The steak will be perfectly seared on the outside and still pink on the inside.

10. Remove from the heat and dice into cubes.

11. Add cooked rice and or salad greens to a bowl.

12. Add a scoop of avocado and diced mango to each bowl.

13. Mix the cubed tuna and slivered white onions with about 4-5 tablespoons of sweet soy sauce. Split between the two bowls, pouring the excess sauce over the bowls.

14. Garnish each poke bowl with chopped cilantro, sliced jalapeños and sesame seeds.

Recipe Notes

* To toast sesame seeds, place a heavy fry pan (cast iron works great) over low heat. Add the sesame seeds and roast them dry. Keep an eye on them, it only takes minutes. If you can smell them toasting they are done!

Nutrition Facts

How to make Tuna Poke

Amount Per Serving

Calories 660 Calories from Fat 198

% Daily Value*

Total Fat 22g 34%

Saturated Fat 2g 10%

Cholesterol 43mg 14%

Sodium 6545mg 273%

Potassium 830mg 24%

Total Carbohydrates 78g 26%

Dietary Fiber 4g 16%

Sugars 68g

Protein 40g 80%

Vitamin A 69.4%

Vitamin C 65.6%

Calcium 13.8%

Iron 30.2%

* Percent Daily Values are based on a 2000 calorie diet.

How to make Tuna Poke

Want to learn how to make Tuna Poke? Sweet basmati rice is topped with a dollop of mashed avocado and diced mango. Perfected seared tuna is diced and mixed with slivers of white onions and a sweet soy sauce. This bowl is topped with thinly sliced jalapeños, cilantro and sesame seeds.

Course Lunch or Dinner

Cuisine Asian

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 2 servings

Author Souper Chef Deb

Ingredients

• 1/2 pound tuna steak sushi grade, ahi tuna recommended
• 1 cup soy sauce
• 1/2 cup brown sugar
• ½ cup water
• 1 star anise
• 2 tbsp Mazola® Corn Oil divided
• 1 tbsp sesame seeds, toasted plus additional teaspoon for garnish
• 4 tbsp white onion slice the onion into slivers
• 1 mango peeled and diced
• 1 avocado peeled and mashed
• 1/2 lemon juiced
• 1 jalapeños sliced
• 2 tbsp cilantro minced

Instructions

1. Start by making the sweet soy sauce. Add the soy to a small heavy bottom pan and place over medium high heat. Add the brown sugar, water and star anise. Bring to a boil and stir until the brown sugar dissolves.
2. Reduce heat to medium and stir occasionally. Continuing cooking for about ten minutes. It will reduce and slightly thicken.
3. Remove from heat, remove star anise. Add *toasted sesame seeds and one tablespoon of Mazola® Corn Oil. Set aside to cool. Store it in a screw top jar in the refrigerator. This will keep for about two weeks.
4. Peel the mango and dice.
5. Slice the avocado in half. Remove the pit. Scoop out the flesh and mash together with freshly squeezed lemon. Cover tightly with plastic wrap.
6. Slice jalapeños and mince cilantro.
7. For the seared tuna, heat your grill pan or grill on high for five minutes, you want your grill screaming hot.
8. Brush the tuna steak with Mazola® Corn Oil and lightly salt/pepper each side.
9. Place the steak(s) on the hot grill for 1 minute 30 seconds side one, flip and grill on side two for another 1 minute 30 seconds. The steak will be perfectly seared on the outside and still pink on the inside.
10. Remove from the heat and dice into cubes.
11. Add cooked rice and or salad greens to a bowl
12. Add a scoop of avocado and diced mango to each bowl.
13. Mix the cubed tuna and slivered white onions with about 4-5 tablespoons of sweet soy sauce. Split between the two bowls, pouring the excess sauce over the bowls.
14. Garnish each poke bowl with chopped cilantro, sliced jalapeños and sesame seeds.

Recipe Notes

* To toast sesame seeds, place a heavy fry pan (cast iron works great) over low heat. Add the sesame seeds and roast them dry. Keep an eye on them, it only takes minutes. If you can smell them toasting they are done!

How to make Tuna Poke – Sweet basmati rice is topped with a dollop of mashed avocado and diced mango. Perfected seared tuna is diced and mixed with slivers of white onions and a sweet soy sauce. This bowl is topped with thinly sliced jalapeños, cilantro and sesame seeds. #Ad #SimpleSwap #CollectiveBias