Recipes

Main Course

Hawaiian Tuna Poke Bowl

For a taste of Hawaii, try this healthy, gluten-free, poke (Poh-keh) bowl made with brown rice, fresh tuna and a mix of fresh and flavourful ingredients.  For an additional flavour twist, we created a lemon pickle. Poke around your fridge and add other fresh produce to the bowl, you can’t go wrong.

Ingredients

Lemon pickle marinade:

½                       lemon, thinly sliced
¼ cup (60 mL)   white vinegar
3 tbsp (45 mL)   honey

Bowl:

10 oz (300 g)      sashimi grade tuna, cubed
1 tbsp (15 mL)    thinly sliced green onion
½ tsp (2 mL)       salt
½ tsp (2 mL)       toasted sesame seeds
1 cup (250 mL)   chopped pineapple
1 tsp (5 mL)        chipotle chilli powder
2 cups (500 mL) grape tomatoes, quartered
¼ cup (60 mL)    diced red onion
2                        small avocados
4 cups (1 L)        cookedUSA Medium Grain Brown Rice
1                        Belgian endive
1 cup (250 mL)  shredded purple cabbage

Lemon pickle marinade instructions

In a small saucepan, blanch lemon slices in boiling water; drain water and stir in vinegar and honey. Simmer for 2 to 4 minutes until syrupy. Remove from heat and let cool.

Bowl mixture instructions

In a small bowl combine tuna, green onion, salt, and sesame seeds. Combine pineapple with chili powder in separate small bowl. Toss tomatoes with red onion in a third small bowl.

Half and peel avocados, thinly slice each half crosswise, work slices into a strip then beginning from one end, curl slices into itself to create a rose shape.

To assemble bowls: Place 1 cup (250 mL) rice in bowl, add 2 endive leaves and fill with ¼ portion of tuna. Arrange lemon pickle, avocado rose, tomatoes, pineapple, and cabbage in bowl. Repeat with remaining ingredients to make 4 bowls.

Makes 4 servings

PER SERVING (1/4 recipe): 510 calories, 15 g fat, 2 g saturated fat, 35 mg cholesterol, 350 mg sodium, 76 g carbohydrates, 14 g fibre, 14 g sugars, 26 g protein. % RDI: 10% calcium, 20% iron, 10% vitamin A, 130% vitamin C.

Source: www.riceinfo.com