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Healthy High-Protein Tuna Poke Bowl Recipe with Edamame

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A quick and easy poke bowl packed with fresh sushi-grade tuna, edamame, and a tangy marinade, perfect for a nourishing and protein-rich meal.

Ingredients

Scale
  • 8 ounces (225 grams) sushi-grade tuna, cubed
  • 1 cup (150 grams) cooked edamame, shelled
  • 2 cups (400 grams) cooked sushi rice or short-grain rice
  • 2 stalks green onions, thinly sliced
  • 1 medium avocado, diced (optional)
  • 3 tablespoons (45 ml) soy sauce (low-sodium preferred)
  • 1 tablespoon (15 ml) toasted sesame oil
  • 1 tablespoon (15 ml) rice vinegar
  • 1 teaspoon (5 ml) honey or maple syrup
  • 1 teaspoon (5 grams) grated fresh ginger
  • 1 clove garlic, minced
  • 1 tablespoon (9 grams) toasted sesame seeds
  • ½ cup (75 grams) cucumber, thinly sliced or diced
  • Optional: chili flakes or sriracha for heat

Instructions

  1. Rinse 2 cups (400 grams) of sushi or short-grain rice under cold water until the water runs clear. Cook according to your rice cooker instructions or bring 2.5 cups (600 ml) of water to a boil in a pot, add the rice, cover, and simmer on low for 15 minutes. Remove from heat and let it steam for 10 minutes. Fluff with a fork and set aside to cool slightly.
  2. In a medium bowl, whisk together 3 tablespoons (45 ml) soy sauce, 1 tablespoon (15 ml) toasted sesame oil, 1 tablespoon (15 ml) rice vinegar, 1 teaspoon (5 ml) honey or maple syrup, 1 teaspoon (5 grams) grated fresh ginger, and 1 minced garlic clove. Add chili flakes or sriracha if desired. Taste and adjust seasoning.
  3. Carefully cube 8 ounces (225 grams) sushi-grade tuna into bite-sized pieces. Gently toss the tuna in the marinade, ensuring each piece is coated. Cover and refrigerate for 10-15 minutes.
  4. Cook or thaw the edamame according to package instructions. Let cool slightly and shell if needed.
  5. Thinly slice 2 green onions, ½ cup (75 grams) cucumber, and dice 1 medium avocado if using.
  6. Assemble the bowl by starting with a base of warm or room temperature rice. Top with marinated tuna, edamame, sliced cucumber, avocado, and green onions.
  7. Sprinkle 1 tablespoon (9 grams) toasted sesame seeds on top. Add extra soy sauce or chili sauce on the side if desired. Serve immediately.

Notes

Do not marinate tuna longer than 15 minutes to avoid it becoming mushy. Rinse rice well before cooking to prevent gummy texture. Keep rice warm but not hot when assembling to avoid browning avocado. Use a sharp knife for clean tuna cubes. Store components separately if making ahead and consume within 24 hours.

Nutrition

Keywords: poke bowl, tuna poke, high protein, healthy, edamame, sushi-grade tuna, quick meal, easy recipe, gluten-free, dairy-free

Find it online: https://lucydishes.com/healthy-high-protein-tuna-poke-bowl-recipe-with-edamame-easy-and-delicious/