2 portions (but can easily be extended by adding more fish – If working to a budget, use crab sticks)
Maximum cost: £23.25 – looks horrific, but includes a bottles of soy sauce, sesame oil, rice wine vinegar, Japanese spice, nori sheets and a big bag of sushi rice
Skill level: Easy,
Total cooking time: 30 minutes,
- Prep time: 10 to 15 minutes,
- Cooking time: 15 minutes,
Equipment used: 1 saucepan,
Original recipe: BBC Good Food’s Poke bowl
The poke trend has been not been subtle. It’s featured in several (if not all) of this summer’s popular food magazines, it keeps appearing on the tele box and there are even specialist poke restaurants appearing in London (and beyond).
You’ll therefore already know that “poke” (pronounced “poh-kay”) is an Hawaiian verb meaning “to cut”, a description that can be applied to any meat or fish dish served in chunks.
I first saw this showcased at this summer’s BBC Good Food event, assembled by the lovely Barney Desmazery – he waxed lyrical about all thing poke and it’s easy to see why – the dish is obviously healthy (even accounting for the sushi rice) and would be perfect for any protein obsessed gym goer. It can be easily be modified to include your favourite ingredients (cooked or raw) and takes little time to prepare.
With such a good review I was expecting good things but I was genuinely surprised at how much I enjoyed this. Similar to a super fresh Bento box (a mix of different tastes and textures), the tuna was amazing in the sesame, soy and chilli dressing. If you’re tempted to leave out the shichimi togarashi (a Japanese seven spice mix) – don’t! It transforms bog standard mayo into something special. True to form, I will be adding more recipes that contain this very shortly…
The original recipes serves 2, but can easily be doubled. Rather than take raw fish into work the next day for lunch, I substituted this for some cooked prawns. I’ve also used fresh tuna from a supermarket rather than sushi-grade tuna as recommended with no ill consequences – do buy the best you can afford though and opt for the thicker steaks to cut into decent sized chunks.
(You can do this whilst the rice is cooking)
- Thinly slice a nori sheet – use scissors if you have them
- Slice 2 spring onions into chunks (on the diagonal)
- Halve and slice 1 avocado
- Roughly chop 30g of macadamia nuts
- Halve 10 cherry tomatoes
(Original recipe in bold font)
Put 120g rice in a small bowl. Cover with cold water and massage with your hands to remove the starch – Don’t be tempted to skip this stage or you will end up with gungy rice.
Drain and put the rice in a small saucepan with a tight–fitting lid. Cover with a fingertip depth of cold water and simmer over a medium heat with the lid on for 10 mins. Remove from the heat and leave to steam with the lid on for another 15 mins (a sneaky peak to check the water has evaporated won’t hurt). Stir through 2 tsp of rice wine vinegar (I’m not a fan of anything vinegary and so often add half the required amount. If in doubt, add 1 tsp, mix and taste before adding a second)
Meanwhile, mix 4 tbsp of mayonnaise with 1 tsp of shichimi togarashi in a small bowl and set aside. Again, if in doubt, had half, mix, taste and add more if needed.
Put the tuna on a chopping board, cut into roughly 1cm cubes, then sprinkle liberally with flaky sea salt.
In a large bowl, mix 1 tbsp of sesame oil, 2 tbsp of soy sauce, juice from 1/2 lime and 1 to 2 tsp of chilli flakes. Add the tuna chunks and stir well, so that every piece is coated in the dressing.
To assemble, put a mound of rice in two bowls. Top each with half an avocado, the tuna and dressing, cherry tomatoes and nori.
Sprinkle over the chopped nuts and spring onions, and finish with a spoonful of the spicy mayo.
All prices from Sainsbury’s, Feb 2017, unless otherwise stated.
- 120g sushi rice (£3.30 for 1kg from The Japan Centre, Piccadilly)
- 2 tsp rice wine vinegar (£1.85)
- 4 tbsp mayonnaise
- 1 tsp shichimi togarashi (£2.35 from The Japan Centre, Piccadilly although I have seen this in the large Tesco’s in Brixton since)
- 200g freshest sushi-grade tuna (ask your fishmonger for the thickest slice possible) £6
- 1 tbsp sesame oil (£1.80)
- 2 tbsp soy sauce (£1.65)
- juice ½ lime, plus 2 wedges for serving (30p)
- 1-2 tsp chilli flakes
- 1 avocado, halved and sliced (95p)
- 10 cherry tomatoes (approx 100g), halved (£1.70 for a large punnet)
- 1 sheet nori, cut into pieces (£1.80 from The Japan Centre, Piccadilly)
- 30g macadamia nuts, roughly chopped (£2 for a 100g bag)
- 2 spring onions, thinly sliced diagonally (50p for a bunch)
View other recipes from BBC Good Food
View other 30 minute meals
View other tuna dishes