Category
Tuna
Servings
2
Prep Time
15 minutes
Cook Time
30 minutes
Author:
Poke bowls are nutritious, delicious, easy to assemble and totally customize for a variety of complex and delicious flavors. This Gastritis/GERD-friendly poke bowl, featuring Fulton's Finest wild Ahi tuna steak and is packed with protein, vitamins, and Omega-3 fatty acids—all beneficial for gut health.
Ingredients
1 cup uncooked sushi rice or short-grain rice, white or brown rice (yields around 3 cups cooked rice), or more as desired
11-14oz Ahi tuna steak, ½″ to ¾″ cubed (cut against the grain)
¼ cup coconut aminos (make sure the only ingredients are coconut blossom nectar and/or sap, and salt – preferably sea salt)
1 teaspoon sesame oil (suggested: organic, cold-pressed)
½ teaspoon sesame seeds, coarsely crushed by hand (use more for garnish when serving)
1 teaspoon honey
Optional: ½ – 1 teaspoon minced ginger, or ¼ teaspoon dried
- Steamed or sauteed edamame (or other small legumes such as chickpeas, mung beans, or green peas)
- Steamed spinach, chopped
- Avocado, sliced
- Sauteed or steamed zucchini, snow peas or snap peas, kale, bok choy, or other gastritis/GERD-friendly green vegetables
Seaweed paper snacks, thin-sliced (use an organic variety which only uses extra-virgin olive oil)
Sauteed mushrooms (e.g. shiitake, oyster, white, etc.)
- Carrot, julienned, cooked or raw
- Red or green cabbage, thin-sliced
- Romaine lettuce, thin-sliced
- Umami tasty paste (recipe below)
Garnish: toasted sesame seeds, furikake (rice seasoning, be sure to choose a gastritis-friendly version)
- Avocado or extra-virgin olive oil
- Organic sesame oil
- Salt
1 Tablespoon miso paste of choice (suggested: organic, low-sodium)
½ teaspoon coconut aminos
½ teaspoon sesame oil
½ teaspoon honey
½ teaspoon coconut water or water
2 teaspoons sesame oil
- Salt to taste
2 teaspoons sesame seeds
For Marinating the Tuna
Toppings of Choice: What’s fun about poke bowl is it is customizable. Choose around 3-5 toppings besides the tuna (or other main topping) to create a variety of complex and delicious flavors. Plus, it’s just good for you! Around ¼ cup to ⅓ cup per person is suggested for each topping, depending on the size of particular item. Some ideas include:
For sautéing any veggies
For making the miso tasty paste (optional)
For seasoning the rice (optional/suggested)
Directions
Rinse the rice well and begin boiling the water. As you wait for the boil, pat dry the fish with paper towel and cut into ¾″ cubes (or slightly smaller if desired).
In medium mixing bowl, combine the tuna marinade ingredients and then add the cubed tuna. Mix well with a spoon so the tuna is evenly coated. Cover the bowl and place in refrigerator. After around 15 minutes, mix around with spoon one more time. (The tuna will marinate for around 30 minutes total; make sure not to exceed an hour.)
Begin cooking the rice. In the meantime, prepare any toppings for the poke bowl (or they can be prepared in advance). The featured photos show cubed cucumber, edamame, a sautéed mushroom medley, sliced avocado, wilted seasoned red cabbage, and julienned sautéed carrot.
Optional tasty paste
Combine the ingredients listed above in a small bowl and mix well. Divide into two servings if serving two bowls. (Note: You can opt to skip the tasty paste and just drizzle the poke bowl with some sesame oil and sesame seeds if desired. Alternately, you can use a gastritis-friendly dressing to top the poke bowl, such as my Gastritis Green Goddess Dressing recipe.) If you make the tasty paste, you can just put it anywhere on the bowl. When you’re ready to eat, you can mix it around into the whole dish (like the tasty paste for Korean Bibimbap if you’ve had that).
Once the rice is finished cooking and the pot has been removed from heat, keep covered for about 5 minutes. Then the lid may be removed and the rice fluffed. If you wish to season the rice, add and mix in the sesame oil, salt, and sesame seeds (seasoning the rice is recommended but not required and certainly not suggested if too much salt or sesame oil causes any stomach discomfort).
Assemble the poke bowl, starting with the rice (divide evenly between the two plates). Gently push down on the rice so it is flat but try to avoid pressing down too hard. Then add each topping, followed by the tuna in the center (or however you’d like the bowl arranged). Add the (optional) tasty paste and any other garnish. Featured photos shows a garnish with some basil blossoms and sesame-leaf greens from my garden. Be careful as fresh herbs can be sensitive to some with gastritis & GERD.