HAWAIIAN FISHERMEN KNOW BEST
POKE BOWL
Fancy a poké bowl? You’re not alone. The traditional Hawaiian fisherman’s meal, with its roots in Japanese cuisine, is an easy, healthy meal only limited by your imagination. Poké (pronounced “poh-keh”) is a mixture of seafood and vegetables served on sushi rice. You can use whatever you have available. Traditionally raw marinated tuna is used (that’s the poké), but I have had it served with smoked trout, seared swordfish, prawns and octopus. I’ve also had the rice mixed with ancient grains, quinoa and wild rice. Vegies can be fresh or pickled. The choice is yours. Serves 4
INGREDIENTS
400g sushi-grade tuna or smoked salmon or smoked rainbow trout
2 cups uncooked sushi rice, rinsed
2 tbsp sushi seasoning
1 small ripe avocado
1⁄8 head red cabbage, finely shredded 2 lebanese cucumbers, finely sliced
1 tsp each white and black sesame seeds
MARINADE (SEE NOTE)
1 green onion, chopped, mixed with: 2 tbsp soy sauce
1 tsp sesame oil
2 tsp rice wine vinegar
METHOD
NOTE: If you are using smoked fish there is no need to marinate.
Slice fresh tuna into cubes and toss in marinade to coat. Refrigerate for 30 minutes.
Place rice in a saucepan and cover with cold water to 1cm above the rice. Cover and bring to the boil; lower heat and simmer until cooked, about 12 minutes. Sprinkle with sushi seasoning and mix through.
Divide rice between four bowls. Top with a portion of cabbage, cucumber and seafood. Finely slice avocado and fan out on top of each bowl. Sprinkle with sesame seeds and serve immediately.