Recipe: Salmon Poke Bowl with Creamy Soy Dressing
Poke bowls, pronounced "poh-kay," are a traditional Hawaiian dish that has gained immense popularity not only in Hawaii but worldwide. The word "poke" in Hawaiian means to slice or cut, referring to the way the fish is cut into cubes in this dish. A typical poke bowl consists of marinated and cubed raw fish, typically tuna or salmon, served on a bed of rice and topped with a variety of fresh vegetables, fruits, sauces, and seasonings.
In recent years, poke bowls have gained significant popularity globally due to their delicious flavours, customizable nature, and perception as a healthy meal option. The trend started in Hawaii, and then it spread to mainland United States and other parts of the world. Poke restaurants and specialty shops began to pop up, offering a variety of options and toppings to suit different tastes.
Hannah (one of the owners of Dawson’s), spent a number of years living and working in Canada, specifically Banff, Alberta. In neighbouring town, Canmore, Hannah recalls visiting a local favourite Communitea Cafe that according to her, did the best poke bowls! This recipe is inspired by the many meals enjoyed in this little mountain town café.
Ingredients:
Makes two poke bowls
- 1 cup brown rice, cooked
- 1 large fillet of de-boned, skin off sashimi grade salmon, cut into cubes
- ½ cup broccoli or alfalfa sprouts
- 1 cucumber, thinly sliced
- 1 avocado, sliced
- 2 radish, thinly sliced
- ½ cup fresh seaweed salad
- Sesame seeds for garnish
Dressing:
Makes extra, store in a jar in the fridge for up to one week.
- 1/4 cup nutritional yeast flakes
- 1/4 cup Tamari or soy sauce
- 1/4 cup apple cider vinegar
- 1/4 cup water
- 1 tablespoons tahini
- 2 cloves garlic
- 1/4 cup vegetable oil
Method:
- Divide cooked rice between two bowls. We love to have the rice still warm, but not hot.
- Segment the salmon, seaweed salad, radish, avocado, sprouts, cucumber and edamame beans on top of your rice.
- Garnish with sesame seeds
- For the dressing, in a blender or nutri-bullet, combine all dressing ingredients and blend until until smooth.
- Drizzle dressing over your salad bowl.
Health Benefits
Poke bowls are often considered a healthy meal choice, primarily due to the incorporation of fresh, nutrient-rich ingredients. Here are some potential health benefits:
Rich in Protein: The main component of a poke bowl is raw fish, which is a high-quality source of protein, essential for muscle repair and growth.
Omega-3 Fatty Acids: Fish like salmon in poke bowls are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.
Vitamins and Minerals: Poke bowls often contain a variety of fresh vegetables and fruits, providing essential vitamins, minerals, and fiber.
Low in Calories: Depending on the ingredients chosen and portion sizes, poke bowls can be a relatively low-calorie meal option, making them suitable for those watching their calorie intake.
Variations
Poke bowls are highly customizable, allowing for a wide range of variations. Here are some ideas:
Protein Choices: Apart from traditional tuna and salmon, poke bowls can feature other proteins like prawns, tofu, chicken, haloumi, or cooked fish.
Base Choices: In addition to rice, poke bowls can be served on a base of greens (e.g., kale, lettuce or baby spinach), quinoa, or even zucchini noodles.
Toppings: Toppings can include grated beetroot and carrot, goats cheese, boiled egg, red cabbage, fresh herbs, tomatoes, corn kernels, zucchini ribbons and more!
Sauces: Can range from classic soy-based marinades to spicy mayo and ponzu.
