This poke bowl inspired by the Mediterranean diet combines the Hawaiian raw bowl technique with classic Mediterranean flavors: fresh tuna marinated with lemon, brown rice as a nutritious base, cherry tomatoes, crunchy cucumber, Taggiasca olives, and crumbled feta. The simple dressing made with extra virgin olive oil, lemon juice, and oregano enhances the ingredients without overpowering them, while a sprinkle of sesame seeds adds a toasted note.
It is a versatile recipe, ideal for those looking for a single, colorful, and protein-rich meal, perfect to serve outdoors on spring or summer days.
Ingredients
- 140 g brown rice (raw weight, cook according to instructions)
- 200 g fresh tuna fillet (cut into cubes, preferably sushi quality)
- 1 that is medium avocado (ripe but firm, sliced)
- 100 g cherry tomatoes (halved)
- 50 g feta (crumbled)
- 40 g Taggiasca olives (pitted)
- 120 g cucumber (thinly sliced)
- 20 g salted capers (rinsed and dried)
- 2 tablespoons extra virgin olive oil (for the dressing)
- 1 spoon lemon juice (fresh, for marinating and dressing)
- 1 teaspoon dried oregano (or fresh chopped)
- 1 teaspoon sesame seeds (toasted for garnish)
- 1 pinch sea salt (to taste)
- 1 pinch black pepper (freshly ground)
- 50 g arugula (to add freshness and color)
Preparation
-
1
Cook the brown rice in lightly salted water following the times indicated on the package; drain it and let it cool.
Durata indicativa: 25 min
Tip: Rinse the rice under cold water before cooking to reduce starch and achieve more separated grains.
-
2
Prepare the tuna: cut the fillet into regular cubes and transfer them to a bowl. Season with half of the lemon juice, a teaspoon of oil, a pinch of salt and pepper; let marinate for 10–15 minutes.
Durata indicativa: 15 min
Tip: Marinating for a short time preserves the tuna's texture; if you prefer, you can sear it for 30 seconds per side in a hot pan.
-
3
Prepare the dressing by emulsifying the remaining lemon juice with extra virgin olive oil, oregano, salt, and pepper.
Durata indicativa: 5 min
Tip: Taste and adjust acidity: add a few drops of lemon if you want a fresher note.
-
4
Assemble the poke bowls: distribute the warm rice into the bowls, lay down the arugula, then portion out the marinated tuna, avocado, cherry tomatoes, cucumber, olives, capers, and feta.
Durata indicativa: 5 min
Tip: Play with colors by arranging the ingredients in wedges for an inviting presentation.
-
5
Drizzle with the dressing, sprinkle with toasted sesame seeds, and finish with a grind of pepper.
Durata indicativa: 2 min
Tip: Add the dressing at the last moment to keep the ingredients crunchy.
Notes and Tips
Rinse the rice under cold water before cooking to reduce starch and achieve more separated grains.
Marinating for a short time preserves the tuna's texture; if you prefer, you can sear it for 30 seconds per side in a hot pan.
Taste and adjust acidity: add a few drops of lemon if you want a fresher note.
Play with colors by arranging the ingredients in wedges for an inviting presentation.
Add the dressing at the last moment to keep the ingredients crunchy.
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