Poke

Poke (pronounced “poh-keh”) is a traditional Hawaiian dish that typically consists of diced raw fish (such as ahi tuna or salmon), mixed with a variety of seasonings, such as soy sauce, sesame oil, green onions, and sometimes chili pepper. The fish is usually marinated in the seasoning, and then served over a bed of rice, sometimes with added toppings such as avocado, seaweed, or sesame seeds.

Recipe
Preparation tips
Serving size
Nutrition value
Types

Here is a simple recipe for making poke at home:

Ingredients:

  • 1 lb sushi-grade ahi tuna or salmon, cut into small cubes
  • 1/4 cup soy sauce
  • 2 tablespoons sesame oil
  • 1 tablespoon rice vinegar
  • 1/4 cup green onions, thinly sliced
  • 1 teaspoon grated ginger
  • 1 garlic clove, minced
  • 1/2 teaspoon chili flakes (optional)
  • 2 cups cooked white rice (optional)
  • Toppings such as avocado, seaweed, and sesame seeds (optional)

Instructions:

  1. In a small bowl, mix together the soy sauce, sesame oil, rice vinegar, green onions, ginger, garlic, and chili flakes (if using).
  2. Add the tuna or salmon cubes to the marinade, making sure to coat the fish evenly. Cover and refrigerate for at least 30 minutes to 1 hour.
  3. When ready to serve, remove the fish from the refrigerator, drain off any excess marinade.
  4. To serve, place the cooked rice in bowls, top with the marinated fish, and any desired toppings.
  5. Enjoy your poke, best served chilled.

This recipe is a simple, classic poke recipe with ahi tuna or salmon and a simple marinade. You can experiment with different types of fish, marinades and toppings to customize the dish to your liking. This dish is best served chilled and can be enjoyed as an appetizer or a main dish.

Tips for preparation of Poke

Here is a simple recipe for making poke at home:

Ingredients:

  • 1 lb sushi-grade ahi tuna or salmon, cut into small cubes
  • 1/4 cup soy sauce
  • 2 tablespoons sesame oil
  • 1 tablespoon rice vinegar
  • 1/4 cup green onions, thinly sliced
  • 1 teaspoon grated ginger
  • 1 garlic clove, minced
  • 1/2 teaspoon chili flakes (optional)
  • 2 cups cooked white rice (optional)
  • Toppings such as avocado, seaweed, and sesame seeds (optional)

Instructions:

  1. In a small bowl, mix together the soy sauce, sesame oil, rice vinegar, green onions, ginger, garlic, and chili flakes (if using).
  2. Add the tuna or salmon cubes to the marinade, making sure to coat the fish evenly. Cover and refrigerate for at least 30 minutes to 1 hour.
  3. When ready to serve, remove the fish from the refrigerator, drain off any excess marinade.
  4. To serve, place the cooked rice in bowls, top with the marinated fish, and any desired toppings.
  5. Enjoy your poke, best served chilled.

This recipe is a simple, classic poke recipe with ahi tuna or salmon and a simple marinade. You can experiment with different types of fish, marinades and toppings to customize the dish to your liking. This dish is best served chilled and can be enjoyed as an appetizer or a main dish.

Poke serving size

When serving poke as a main dish, a serving size of 4-6 ounces per person is considered appropriate. However, when serving poke as an appetizer or part of a larger meal, a smaller serving size of 2-3 ounces per person may be more appropriate.

Poke nutrition value

here is an approximate nutritional breakdown for a standard serving size of 4 oz of poke made with ahi tuna or salmon and a simple marinade as described in previous recipe:

For a standard serving size of 4 oz of poke:

  • Calories: 200
  • Fat: 10 g
  • Saturated Fat: 2 g
  • Cholesterol: 30 mg
  • Sodium: 660 mg
  • Carbohydrates: 11 g
  • Fiber: 1 g
  • Sugars: 2 g
  • Protein: 23 g

Another important thing to consider is that poke is a dish high in protein and omega-3s, but also high in sodium. It’s good to balance the serving size with other low-sodium dishes and consider personal dietary needs.

More Poke types