Not Raw Poke Bowl

Enjoy the flavors of poke without raw fish!

50G Protein Per Bowl | 650 Calories | 30 Minutes

I’m trying something new this week since I’m traveling. Normally, I would post an entire high-protein meal plan every Thursday evening. This time I’m bringing you an individual high-protein recipe. We’ll be back to the regularly scheduled programming next week. I’m really curious to see if you enjoy the single recipe format, so let me know with a like or comment below. Now, let’s quickly talk about this poke bowl recipe.

If you’ve never had poke before, the TLDR of it is that it’s basically deconstructed sushi. You’ve got the raw fish, sushi rice, avocado, fresh veggies, a soy-based sauce, and a mayo-based sauce to round it out. Chances are if you like sushi then you’re going to love this. I love it because it’s super customizable and not nearly as difficult to put together as a sushi roll. There’s one problem with it: It’s hard to find sushi-grade or raw fish suitable for making this dish authentically. There are a lot of resources out there to help you find the right kind of raw fish. Here are a few to get you started: Prepping Raw Fish At Home or Eating Raw Fish Guide. Even with those resources available to us, eating raw fish is always taking a risk based on a variety of factors specific to one person. This recipe is for those who want to make poke, but don’t feel like taking on the risk of handling raw fish at home. This should serve about 3-4 people.

Ingredients you’ll need:

Poke Bowl Components

• 4 Fish Filets of Your Choice (I used Rainbow Trout)

• 2 Cups Cooked Sushi Rice

• 1 Bag of Edamame

• 1 Bag Shredded Carrots

• 1 Cucumber

• 1 Pack of Green Onions

• Avocado

• 1 Tbsp Light Butter

• Cilantro

• Japanese Seasoning (Optional)

• Sesame Seeds (Optional)

• White Pepper

• Garlic Powder

• Black Pepper

• Salt to Taste

Poke Sauce

• 1/4 Cup Soy Sauce

• 1/4 Tsp Ginger

• 1/4 Tsp Garlic

• 1 Tsp Sesame Oil

• 1 Tsp Rice Vinegar

• 1/2 Tsp Lime Juice

Siracha Sauce

• 2 Tbsp Light Sour Cream

• 2 Tbsp Light Mayo

• Siracha

Cooking instructions:

Cook The Rice 🍚

• Rinse 2 cups of sushi rice.

• Bring 2 1/2 cups of water to a boil in a pot.

• Add the rinsed rice to the pot and stir. Add 1 tbsp of light butter.

• Cover the pot with a lid and bring the heat down to a low simmer.

• Let the rice cook until the water evaporates. Should take 15 minutes or so.

• Take off the heat and let it sit for 5 - 10 minutes further.

Chop The Veggies 🥒

• Dice the carrots, cucumber, green onions, and avocado into cubes.

Create The Sauces 🥣

• Mix all the ingredients under the poke sauce list in a bowl.

• Mix all the ingredients under the siracha sauce list in a separate bowl.

Cook The Fish 🐠

• Preheat a pan over medium-high heat with avocado oil spray.

• Season both sides of your fish of choice with white pepper, black pepper, garlic powder, and salt.

• Add the fish to the pan skin side down first, sear the skin, and flip the fish.

• Cook the fish until it has reached 145 degrees Fahrenheit. A general estimate for cooking fish is 10 minutes per inch of thickness. My fish took about 5-6 minutes total to cook since it was around 1/2 inch in thickness.

• Set the cooked fish aside to rest.

Assemble The Poke Bowl 🍣

• Roughly chop your cooked fish filets into cubes.

• Add your cooked rice to the bottom of the bowl. Sprinkle some Japanese seasoning or sesame seeds over the rice and mix if you have either.

• Add the fish, veggies, 2-3 ounces of avocado, 1/2 cup edamame, and cilantro to the bowl.

• Drizzle the ponzu sauce over everything lightly followed by the siracha sauce.

ENJOY!

If you’ve made it this far, you’re a trooper! Thanks for being here. I hope you enjoyed reading this newsletter as much as I enjoyed writing it. Check out The Meal Plan #4 or The Meal Plan #5 if you missed them!

Next week I’ll be bringing you some high-protein product reviews and a new full week of high-protein recipes. See you then!

Eat Well,

Marcus