20-20-20 Challenge: Recipe Nº 11- Poke Bowl

Hawaiian-inspired Poke bowls are a delight. Fresh, calorie conscious and Keto friendly. Poke means, to cut into cubes. And it is literally how we prepare the fish for the poke bowls. Poke is believed to have been prepared for the first time by native Polynesians centuries before Western travelers arrived on the islands. Initially, it was made with raw fish, seasoned with sea salt and seaweed. Any fish, clean of the spine and skin, lends itself to building a Poke, be it marinated, raw, or braised, as in the photo below.

I make it with tuna, salmon, sea bass and even hake. As a base I like to use quinoa or white rice. I take the opportunity to share my quinoa, that pseudo-cereal with high protein value, as I cook it.

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Ingredientes- 4 -5 pessoas

2 glasses of quinoa

1 salmon fillet, or tuna or sea bass ...

Toasted Sesame Seeds

1 tablespoon of sesame oil

2 tablespoons of soy sauce

1or 2 avocado

1 manga

1 papaya

Nori seaweed (you can find it in the usual supermarkets, in the ethnic or asian section)

For a preparation of Quinoa, see below. It takes as long as rice to cook, but less water is used in its preparation.

Braze the Fish

1-In a hot frying pan, with sesame oil, place the tuna cubes

2- The goal is to caramelize the tuna on the outside, but that it remains rare and juicy on the inside, but of course, the cooking point is up to your preference.

3- Adorn the fish cubes with toasted sesame seeds

4- Sprinkle with soy sauce

Reserve

Assembly of the Poke Bowl

Poke bowls always start with a rice or quinoa base. As rice has a

very high glycemic index, I always prefer a quinoa base.

1- Place 2/3 tablespoons of quinoa, already warm, in an individual bowl.

2- Place two tablespoons of tuna on top of the quinoa, towards the side of the bowl

3- Add vegetables and fruits to taste: this time I used mango, papaya and avocado. They are also delicious with edamame.

4- sprinkled with soy sauce and fried onion to give it a contrasting texture.

Quinoa

The preparation of quinoa is very similar to that of rice.

1. Start by sautéing the onion and garlic finely chopped in olive oil

2. When the onion is golden, add the quinoa to make it pop a little, taking care not to burn it.

3. Then add the water. The ratio of water to the amount of quinoa is 1.5 - that is, if we have three glasses of quinoa, we need 4 and a half glasses of water.

4. Season with salt and pepper to taste.

5. Cover and reduce heat to a minimum.

6. Let it cook for 10 minutes, making sure not to overcook it. The grain of the quinoa should be kept whole, and should not be split in two - a sign that it is overcooked.

7. After 10 minutes of cooking, turn off and smother with a fork to loosen the beans. It should be completely dry, without water.

Reserve and allow to cool down!

Enjoy!