Known as “The King of Island Foods” and nicknamed “Hawaii’s Burger”, the food concept known as poke, pronounced POH-kay has gained huge popularity in South Africa.
Even though it originated in Hawaii, the concept has evolved and many have placed a new spin on the Poke Bowl take.
The idea behind poke bowls is to combine different flavours onto one bowl, having a main protein, a choice of starch and various salads.
Below are our 3 favourite Poke Bowl combinations.
Protein Marinades
For protein you can use Salmon, Tuna, Tofu and we’ve found potstickers work really well.
- Salmon/Tuna
450g raw Salmon/ Tuna (make sure it is sushi grade)
1/4 Cup Soy sauce
2 Tbsp Mirin
1 Tsp Sesame Oil - Tofu Marinade
1 Tbsp Ginger minced
3 Tbsp Soy Sauce or Tamari Sauce
1 1/2 Tbsp White Vinegar
1/2 Tbsp Maple syrup
1 Tbsp Mirin
1/4 Cup water
1/2 Tbsp Olive oil
1/8 Tbsp Wasabi
This ratio of marinade is suitable for a full packet of Tofu (+- 300g).
Make sure that the tofu is patted dry before putting it into the marinade. Keep it in the fridge over night before grilling/ baking or frying it up.
Starch
Brown rice, quinoa, red rice, barley, Mung bean vermicelli, rice noodles
Salads
Whats great about these salad dishes is that you can still keep them in the fridge for the week. Great meal prep recipes!
- Wakame Salad (Seaweed Salad)
20g wakame (hydrated)
1 1/2 Tbsp Soy Sauce
1 Tbsp Mirin
1 Tbsp White Vinegar
1 Tsp Sesame Oil
1 Tsp grated Ginger
Handful of Sesame Seeds
Optional to add 1 Tsp Wasabi for a little kick - Pickled Cucumber Salad
2 Large thinly sliced cucumber (deseeded)
1 tsp Salt
2 Tbsp White Vinegar
1 Tbsp Soy Sauce
1 Tsp Sugar
1 Small clove garlic minced
2 Tbsp Coriander
2 Tbsp Sesame Oil
2 Tbsp Olive Oil - Red Cabbage Salad
6/7 cups Shredded red cabbage (or mixed vegetables like carrots, snow peas, brussel sprouts, bean sprouts etc)
1 cup Coriander (You can also substitute for mint or parsley)
3 Tbsp Olive oil
1 Tbsp Sesame Oil
1/4 Cup White Vinegar
3 Tbsp Mirin
1 Tbsp Soy Sauce or Tamari Sauce
1 Garlic clove minced
1 Tbsp Ginger minced
1/2 Tsp Salt
Toasted sesame seeds to top
Dressing Sauce
- Soy Sauce and Wasabi
- Kewpie Mayonnaise
- Soy Sauce and Mirin and Sesame Oil
Garnishes
You can use sliced cucumbers, pickled daikon, pickled ginger, edamame beans, radish, carrots, the choice is endless but we always find that Avocados are a must have for Poke Bowls.