Poke
SuperfoodExceptional nutritional value
Hawaiian raw fish bowl over rice.
Poke is a Hawaiian dish of cubed raw tuna or salmon marinated in soy sauce and sesame oil, served over rice with toppings such as avocado, cucumber, edamame and green onion. It is high in protein; salmon also makes it high in omega-3, while lean yellowfin tuna has much less. The soy marinade adds sodium, and brown rice and extra vegetables add fiber.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9g | 16.1% |
| Fat | 4g | 5.7% |
| Carbs | 12g | 4.0% |
| Simple Sugars | 4.2g | Estimate |
| Complex Carbs | 6.8g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 73g | 2.9% |
| Calories | 115 | 5.1% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.6 | g | 3.0% |
| Monounsaturated | 2.13 | g | 8.5% |
| Polyunsaturated | 0.95 | g | 7.3% |
| Omega-3 | 0.285 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 19 | mg | 2.1% |
| Omega-6 | 0.665 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.39 | mg |
| Vitamin E | 0.51 | mg |
| Selenium | 23.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 9.25 | mcg | 1.0% |
| vitamin B1 | 0.078 | mg | 6.5% |
| vitamin B2 | 0.084 | mg | 6.5% |
| vitamin B3 | 4.87 | mg | 30.4% |
| vitamin B6 | 0.305 | mg | 17.9% |
| vitamin B9 | 48.2 | mcg | 12.1% |
| vitamin B12 | 0.475 | mcg | 19.8% |
| vitamin C | 3.39 | mg | 3.8% |
| vitamin D | 0.388 (16 IU) | mcg | 2.6% |
| vitamin E | 0.513 | mg | 3.4% |
| vitamin K | 16 | mcg | 13.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 25.6 | mg | 2.6% |
| iron | 0.835 | mg | 4.6% |
| magnesium | 30.3 | mg | 7.6% |
| phosphorus | 115 | mg | 16.4% |
| potassium | 286 | mg | 11.0% |
| sodium | 214 | mg | 9.3% |
| zinc | 0.582 | mg | 5.3% |
| copper | 0.129 | mg | 14.3% |
| manganese | 0.3 | mg | 13.0% |
| selenium | 23.3 | mcg | 42.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 238 | mg | 34.0% | 145% |
| Isoleucine | 368 | mg | 26.3% | 120% |
| Leucine | 672 | mg | 24.6% | 108% |
| Lysine | 685 | mg | 32.6% | 140% |
| Methionine | 324 | mg | 30.9% | 138% |
| Phenylalanine | 641 | mg | 36.6% | 153% |
| Threonine | 349 | mg | 33.2% | 136% |
| Tryptophan | 100 | mg | 35.7% | 148% |
| Valine | 422 | mg | 23.2% | 103% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Sushi-grade tuna or salmon, cubed 200 g
- Cooked sushi rice 240 g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Rice vinegar 1 tsp
- Toasted sesame seeds 1 tbsp
- Avocado, sliced 1
- Cucumber, diced 1 small
- Edamame, shelled 80 g
- Spring onion, sliced 2 stalks
Instructions
- 1
Whisk together soy sauce, sesame oil, and rice vinegar to make the marinade.
- 2
Toss the cubed fish gently in the marinade and let it sit for 10 minutes.
- 3
Divide the warm sushi rice between two bowls.
- 4
Arrange avocado, cucumber, and edamame over the rice.
- 5
Spoon the marinated fish on top.
- 6
Garnish with spring onion and sesame seeds, then serve immediately.