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–+ servings
Tuna poke bowl 1

Healthy Tuna Poke Bowl

This Hawaiian-inspired tuna poke bowl combines fresh sushi-grade tuna with vibrant vegetables and seasoned rice for a nutritional powerhouse meal that's ready in just 30 minutes. Perfect for busy weeknights or impressing dinner guests with minimal effort.
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Prep Time 15 minutes
Cook Time 0 minutes
Marinating Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Asian-Fusion, Hawaiian
Servings 2 bowls
Calories 425 kcal

Equipment

  • Mixing Bowls
  • Sharp Knife
  • Cutting Board

Ingredients
  

Bowl Base

  • 1 cup brown rice cooked (or cauliflower rice for lower-carb option)
  • 1 tablespoon rice vinegar
  • 1/2 teaspoon sesame oil

Tuna Mixture

  • 12 oz sushi-grade tuna cut into ½-inch cubes
  • 3 tablespoons low-sodium soy sauce or tamari for gluten-free
  • 1 tablespoon sesame oil
  • 1 teaspoon honey or maple syrup
  • 1 tablespoon rice vinegar
  • 1 teaspoon fresh ginger grated
  • 1 clove garlic minced

Toppings

  • 1 ripe avocado sliced or cubed
  • 1/2 cucumber thinly sliced
  • 1/4 cup shredded carrots
  • 1/4 cup radishes thinly sliced
  • 2 green onions sliced
  • 1 tablespoon toasted sesame seeds
  • Optional toppings sliced jalapeño, edamame, seaweed strips, or microgreens

Spicy Mayo (Optional)

  • 2 tablespoons mayonnaise or Greek yogurt for a healthier option
  • 1 teaspoon sriracha sauce
  • 1/2 teaspoon lime juice

Instructions
 

  • Prepare the rice base by fluffing your cooked brown rice and mixing it with rice vinegar and sesame oil while still warm. If using cauliflower rice, sauté it briefly with the same seasonings until just tender (3-4 minutes).
  • In a medium bowl, whisk together soy sauce, sesame oil, honey, rice vinegar, ginger, and garlic until well combined to make the tuna marinade.
  • Add the cubed tuna to the marinade and gently toss to coat evenly. Let it marinate for 10-15 minutes at room temperature.
  • While the tuna marinates, prepare all your fresh toppings: slice the avocado, cucumber, radishes, and green onions. Shred the carrots if needed.
  • If using the spicy mayo, combine mayonnaise (or Greek yogurt), sriracha, and lime juice in a small bowl. Mix thoroughly and transfer to a squeeze bottle for easy drizzling.
  • To assemble your bowl, start with the seasoned rice as your base. Arrange the marinated tuna and prepared vegetables in sections around the bowl. Sprinkle with green onions and sesame seeds. If using, drizzle the spicy mayo across the top.

Notes

Always use sushi-grade tuna when preparing this dish.
For the freshest taste, consume within 24 hours of preparing.
If meal prepping, store components separately and assemble just before eating.
The avocado should be cut fresh before serving to prevent browning.
For a low-carb version, substitute brown rice with cauliflower rice.

Nutrition

Calories: 425kcalCarbohydrates: 33gProtein: 32gFat: 18gSaturated Fat: 2.5gSodium: 610mgPotassium: 890mgFiber: 8gSugar: 4gVitamin A: 45IUVitamin C: 35mgCalcium: 8mgIron: 15mg
Keyword Poke Bowl, Tuna Poke, Hawaiian Poke, Healthy Poke Bowl, Raw Tuna Bowl
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