Imagine your favorite sushi roll. Now imagine it deconstructed and served in a bowl: sticky rice topped with marinated raw fish, avocado, scallion, sesame seeds and toasted seaweed. Well, that’s one combination! Poke (POH-key) is a healthy Hawaiian staple of marinated, cut-up raw fish, often made with tuna. Build-your-own poke bowl spots are popping up all over the country, where you can pair your choice of delicate fish with rice and as many toppings as a burrito bar. We’re smitten with the hot-meets-cold and cooked-meets-raw delicious dichotomy of the poke bowl, so we made our own version in Food Network Kitchen, opting for Omega-3-rich salmon as the star. It’s low in calories, high in protein and super easy to prep and top.
A word on the fish: Do a little homework first. Make sure your fish is really fresh and from a store and source you trust. The Monterey Bay Aquarium Seafood Watch can help you decide which species of fish are healthy for you and our oceans. And if you’re shy about eating raw fish, or you can’t find a good source, try smoked salmon or cooked wild-caught shrimp instead. Your bowl will still be delicious!
To make 4 Salmon-Avocado Poke Bowls:
Cut 8 ounces of super fresh, wild-caught salmon into 1/2-inch cubes. Toss with 1 teaspoon each of low-sodium soy sauce, sambal olek, toasted sesame oil and freshly grated ginger. Add a generous pinch of kosher salt, cover and refrigerate for 2 hours.
Put a 1/2 a cup of warm, cooked white or brown rice in 4 bowls and top with some of the marinated salmon. Top each with some thinly sliced scallion and a ¼ of a sliced avocado. Sprinkle with toasted sesame seeds or furikake—a Japanese seasoning blend.
Eat and enjoy right away!
Per serving (1 poke): Calories: 260; Fat: 11 g (Saturated: 1.5 g); Cholesterol: 30 mg; Sodium: 140 mg; Carbohydrate: 26 g; Fiber: 4 g; Protein: 15 g; Sugar: 1 g
Leah Brickley is a Nutritionist-Recipe Developer for Food Network Kitchen.
from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1JQTeEQ
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