This Poke low calorie bowl with a salad base combines the freshness of lean raw tuna with a base of mixed greens and crunchy vegetables for a filling yet light lunch. The sauce made with lime, low-sodium soy sauce, and a drizzle of sesame oil enhances the flavors without weighing it down, while edamame, cucumber, and red cabbage add fiber and texture.
Perfect for those looking for a quick, balanced meal suitable for meal prep: it can be prepared in minutes, maintains its texture if stored separately, and can be customized with seeds and spices as desired. Ideal for spring and summer, this version keeps calories in check without sacrificing the satisfaction of the dish.
Ingredients
- 300 g fresh tuna fillet (preferably sushi grade, cut into 1.5 cm cubes)
- 200 g mixed salad greens (baby lettuce, arugula and baby spinach for the base)
- 150 g shelled edamame (cooked and cooled)
- 1 medium cucumber (cut into julienne or thin slices)
- 1 carrot (grated or julienned)
- 50 g red cabbage (thinly sliced for color and crunch)
- 1/2 pcs avocado (thinly sliced (optional for calorie control))
- 40 g rehydrated wakame (soaked and well squeezed)
- 2 pcs spring onion (only the green part, thinly sliced)
- 1 spoon sesame seeds (toasted for aroma)
- 2 tablespoons low-sodium soy sauce (or tamari for gluten-free version)
- 1 spoon lime juice (fresh)
- 1 teaspoon toasted sesame oil (concentrated flavor: use sparingly)
- 1 teaspoon extra virgin olive oil (for lightly searing the tuna (optional))
- 1 teaspoon honey or agave syrup (to balance with lime)
- 1 pinch black pepper and salt (use little salt, soy sauce is already salty)
Preparation
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1
Prepare the vinaigrette by emulsifying soy sauce, lime juice, sesame oil, honey, and a pinch of pepper until you get a homogeneous dressing.
Durata indicativa: 3 min
Tip: Taste and adjust lime and sweetness: it should be fresh and slightly tangy.
-
2
Cut the tuna into regular cubes; if you prefer a cooked version, heat the oil in a pan and sear it for 30-40 seconds on each side, leaving the inside pink.
Durata indicativa: 5 min
Tip: For optimal texture, dry the tuna well before searing; do not overcook to maintain juiciness.
-
3
Slice and prepare all the vegetables: cucumber, carrot, cabbage, spring onion, and avocado; drain the wakame and have it ready.
Durata indicativa: 7 min
Tip: Regular cuts improve the bowl's appearance and bite balance.
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4
Arrange the mixed greens in the bowls, distribute edamame, vegetables, wakame, and avocado in recognizable sections, then add the tuna in the center.
Durata indicativa: 3 min
Tip: Leave space between ingredients for a clean visual effect in poke style.
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5
Drizzle with vinaigrette, finish with toasted sesame seeds and a sprinkle of pepper or chili to taste.
Durata indicativa: 2 min
Tip: Add the sauce just before serving to avoid wilting the salad base.
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6
If you prepare in advance, keep the dressing separate and add it at the time of eating to maintain crispness and freshness.
Tip: Store raw tuna in the refrigerator for no more than 24 hours and consume fresh.
Notes and Tips
Taste and adjust lime and sweetness: it should be fresh and slightly tangy.
For optimal texture, dry the tuna well before searing; do not overcook to maintain juiciness.
Regular cuts improve the bowl's appearance and bite balance.
Leave space between ingredients for a clean visual effect in poke style.
Add the sauce just before serving to avoid wilting the salad base.
Store raw tuna in the refrigerator for no more than 24 hours and consume fresh.
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