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How to Make Poke – Authentic Poke (Recipe Guide)

How to Make Poke – Authentic Poke (Recipe Guide)

Our full recipe guide on how to make Poke one of the most popular dishes in the world.

Poke, a traditional Hawaiian dish, has gained popularity worldwide due to its fresh, savory flavors and customizable ingredients.

Poke is made with raw fish and a variety of seasonings, poke is both a delicious and nutritious dish. Here’s how to make a basic poke bowl.

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How to Make Poke

Poke Recipe Ingredients

How to Make Poke – Authentic Poke (Recipe Guide)

For the Poke:
1 pound sashimi-grade tuna or salmon, cubed
1/4 cup soy sauce (or tamari for gluten-free)
1 tablespoon sesame oil
1 teaspoon rice vinegar
1-2 teaspoons honey (optional, for a touch of sweetness)
1 teaspoon freshly grated ginger
2 green onions, thinly sliced
1 teaspoon toasted sesame seeds
1/2 teaspoon red pepper flakes (optional, for heat)
For Serving:
Cooked white rice or brown rice, cooled
Diced avocado
Thinly sliced cucumber
Shredded carrots
Edamame, shelled and cooked
Seaweed salad
Additional toppings: Masago (capelin roe), pickled ginger, wasabi, furikake

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Step By Step How to Make Poke

How to Make Poke – Authentic Poke (Recipe Guide)
  1. Prepare the Fish

Start by dicing the tuna or salmon into bite-sized cubes. Ensure the fish is fresh and of high quality, as it will be eaten raw.

  1. Marinate the Fish

In a mixing bowl, combine soy sauce, sesame oil, rice vinegar, honey, and grated ginger. Whisk these ingredients together to create the marinade.

Add the cubed fish to the marinade. Gently toss to ensure all pieces are evenly coated. Stir in the green onions, sesame seeds, and red pepper flakes. Cover and refrigerate for at least 15 minutes to let the flavors meld. For the best flavor, marinate for an hour.

How to Make Poke – Authentic Poke (Recipe Guide)
  1. Prepare the Rice and Vegetables

Cook your rice according to package instructions and allow it to cool. You can use white, brown, or even sushi rice. Prepare your vegetables by slicing cucumber, dicing avocado, and shredding carrots.

  1. Assemble the Poke Bowls

Spoon the cooled rice into bowls as the base. Arrange the marinated fish over the rice. Add your prepared vegetables around the fish in the bowl. Include avocado, cucumber, carrots, and edamame.

Add any additional toppings like seaweed salad, masago, pickled ginger, or a sprinkle of furikake for extra flavor and crunch.

How to Make Poke – Authentic Poke (Recipe Guide)
  1. Serve

Serve the poke bowls immediately after assembling, ensuring the fish remains fresh and tasty. Optionally, offer soy sauce, wasabi, and pickled ginger on the side for added flavor adjustments.

How to Make Poke – Authentic Poke (Recipe Guide)

Tips To Make Poke

Always use fresh, sashimi-grade fish for safety and quality, particularly when consuming raw. Do not marinate the fish for too long as the acids in the marinade can begin to “cook” the fish, affecting its texture.

Feel free to experiment with other types of fish or even tofu for a vegetarian version. The beauty of poke bowls is their versatility.

How Many Calories Has A Poke

Raw Tuna or Salmon (4 oz): Approximately 120-150 calories
1 cup Cooked White Rice: About 200 calories
1/4 cup Soy Sauce: Approximately 34 calories
1 tablespoon Sesame Oil: About 120 calories
Vegetables and Other Toppings:
Avocado (1/2 medium): About 120 calories
Cucumber (1/2 cup, sliced): Approximately 8 calories
Shredded Carrots (1/2 cup): About 25 calories
Edamame (1/2 cup): Approximately 120 calories
Seaweed Salad (1/4 cup): About 30 calories
Additional Toppings:
Masago (1 tablespoon): About 25 calories
Pickled Ginger (1 tablespoon): Around 20 calories

A typical poke bowl might contain 800-900 calories.

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