This Healthy Poke Tuna and Brown Rice Bowl combines the delicacy of sashimi tuna with a nutritious brown rice base, enriched with creamy avocado, edamame, and crunchy vegetables. The light marinade made with tamari and sesame oil enhances the fish without overpowering the other ingredients, while a splash of lime adds freshness.
Perfect for those looking for a balanced meal, visually clean and rich in protein: easy to prepare even as meal-prep for the busiest days.
Ingredients
- 240 g Sashimi tuna (fresh, sushi quality, diced)
- 150 g Brown rice (raw weight, washed)
- 1 spoon Sesame oil (toasted, for marinating)
- 2 tablespoons Tamari (soy sauce) (preferably low-sodium)
- 1 teaspoon Grated ginger (fresh, for marinating)
- 1 piece Avocado (ripe but firm, sliced)
- 120 g Edamame (fluffed and blanched)
- 1/2 piece Cucumber (cut into thin slices)
- 1 small Carrot (grated or julienned)
- 1 spoon Mixed sesame seeds (black and white, for garnish)
- 1 spoon Lime juice (fresh, for acidity)
- 1 spoon Extra virgin olive oil (to season the rice to taste)
- 1 teaspoon Salt (to adjust, preferably sea salt)
- 1 teaspoon Ground black pepper (to taste)
- 2 tablespoons Spring onion (finely chopped, for garnish)
Preparation
-
1
Cook the brown rice following the instructions on the package (about 25 minutes), using the appropriate water/rice ratio. Once cooked, fluff it with a fork and stir in a tablespoon of extra virgin olive oil and a pinch of salt; set aside at a warm temperature.
Durata indicativa: 30 min
Tip: For softer rice, let it rest covered for 5 minutes after cooking.
-
2
Prepare the marinade by mixing tamari, sesame oil, grated ginger, and lime juice. Pour the marinade over the cubed tuna and let it marinate in the refrigerator for 10–15 minutes.
Durata indicativa: 15 min
Tip: Do not marinate the tuna too long to avoid the texture becoming too soft.
-
3
Blanch the edamame in salted water for 3–4 minutes, then drain and cool under running water. Cut the avocado, cucumber, and prepare the carrot julienne.
Durata indicativa: 10 min
Tip: Use cold water to stop the cooking of edamame and keep the bright green color.
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4
Divide the brown rice into two bowls. Place the marinated tuna in the center, then add avocado, edamame, cucumber, carrot, and spring onion around it in an orderly manner.
Durata indicativa: 5 min
Tip: Assemble the bowl in sections for a clean and photogenic look.
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5
Complete with sesame seeds, a grind of pepper and, if you like, a few drops of extra sesame oil. Serve immediately with lime on the side.
Durata indicativa: 2 min
Tip: Add a spoonful of spicy sauce or light mayonnaise if you want more flavor.
Notes and Tips
For softer rice, let it rest covered for 5 minutes after cooking.
Do not marinate the tuna too long to avoid the texture becoming too soft.
Use cold water to stop the cooking of edamame and keep the bright green color.
Assemble the bowl in sections for a clean and photogenic look.
Add a spoonful of spicy sauce or light mayonnaise if you want more flavor.
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