Poké bowls are absolutely delicious, this is my take on one. Poké originates from Hawaii and is diced or sliced raw fish. Poké bowls consist of rice, your main protein e.g. salmon, tuna etc vegetables and fruits and various condiments and sauces. Although traditionally made using raw fish you can use cooked fish such as crabmeat or shrimps and the best thing is they can be totally personalised to use whatever you prefer.
Pictured on left - Salmon poké bowl with avocado, edamame beans, fresh diced mango, seaweed salad, crispy fried shallots, crushed wasabi peas, pickled ginger, toasted nori & toasted sesame seeds, with wasabi sauce.
On right - Crabmeat & mayo poké bowl with sliced avocado, edamame beans, diced watermelon, seaweed salad, crispy fried shallots, crushed wasabi peanuts, pickled ginger and a wasabi sauce
Ingredients (Per Person):
1 cup of cooked rice (I like to use brown basmati rice, I like the nutty flavour it gives, you can use sushi rice, white basmati, Thai jasmine rice, whatever you prefer, rice can be served warm or cold, I like it cold)
50g Edamame beans (frozen or tinned, a tin will generally serve 4 people)
1/2 Avocado
120g protein per serving
then choose your preferred other toppings and garnishes
Protein ideas (120g per person)
Diced raw salmon (ask your fishmonger for sushi grade)
Diced raw tuna (ask your fishmonger for sushi grade)
Fresh white crabmeat mixed with 1 tbsp Kewpie mayonnaise
Cooked shrimps mixed with 1 tbsp Kewpie mayonnaise, you could add a tsp of Sriracha if you like it spicy
Smoked salmon
or if you don't like fish, you could use some thinly sliced rare beef or some finely shredded cooked chicken
Other toppings:
1 tbsp diced watermelon
1 tbsp diced fresh mango
1/2 baby cucumber sliced or some sliced sweet pickled cucumber
1 tbsp sweet pickled red onions
50g seaweed salad
Garnishes:
Japanese pickled ginger
1 sheet Nori seaweed, toasted and thinly sliced
Crushed wasabi peas or wasabi peanuts
Peanut rayu (spicy)
Crispy fried shallots (store bought or make your own, see recipe below)
Black & white sesame seeds, toasted
Wasabi sauce: (serves 4)
60ml mirin
2 tbsps white miso
3 tsps wasabi paste
2 tsps caster sugar
Method:
First make your wasabi sauce, place all ingredients in a small bowl and mix to thoroughly combine, I use a hand blender to ensure sauce is really smooth. Set aside until ready to serve.
To assemble Poké bowl, place 1 cup of cooked rice in each bowl, top with your protein of choice, toppings of choice and garnishes of choice, serve with wasabi sauce on the side.
Crispy fried shallots:
4 large shallots, thinly sliced
2 cups groundnut oil
Put sliced shallots and oil in a medium saucepan, cook over a medium-low heat (Aga simmering plate) stirring occasionally to separate, until golden brown, about 20 mins. Using a slotted spoon, transfer to kitchen paper and leave to cool and dry. These can be used straight away or store in an airtight container lined with some more kitchen paper for use later.
Keep shallot oil for a delicious onion tasting oil to add to salad dressings.
Notes on sourcing ingredients:
Fish from K O'Connell, The English Market, Cork and all good fishmongers, if using raw fish please make sure it is very fresh, ask your fishmonger for sushi grade fish
Tinned Edamame beans available from The Good Food Shop, The English Market also available in Asian Food Stores and some supermarkets.
Pickled ginger, Nori, wasabi peas, peanut rayu, crispy fried shallots, mirin, miso paste, wasabi paste all available from Mr Bells, The English Market and Asian Food stores.
Seaweed salad & fresh edamame beans available from Sushi Gourmet within Dunnes Stores, Bishopstown, Cork and Asian Food Stores.
vocado, sliced
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