Tuna Poke Bowl

4.95 from 470 votes
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Make a delicious ahi tuna poke recipe at home. This low-carb Hawaiian dish is loaded with healthy brown rice, salad, and vegetables, and topped with marinated tuna.

For more delicious varieties, try my salmon poke bowl and sesame yellowtail.

Ahi tuna poke bowl topped with marinated tuna cubes, sliced avocado, cucumbers, pickled ginger, and green onions.

Jessica’s Recipe Science

  • Cutting the tuna against the muscle fibers shortens the strands, creating a more tender, easy-to-chew texture.
  • Soy sauce, rice vinegar, sesame oil, and red pepper flakes balance salty, tangy, nutty, and spicy flavors that quickly infuse the tuna.
  • For a stronger flavor, marinate the tuna for 15 to 30 minutes in the refrigerator, without making the texture overly soft.

Why It Works

Have you ever had ahi poke before? Many years ago, I was first introduced to this fish salad concept in Hawaii. Freshly caught seafood, similar to the fish found in sushi restaurants, is marinated in a soy and vinegar-based sauce, then tossed with lots of other yummy ingredients to add some heat or spice. Layer the poke mix on top of steamed rice and fresh greens, and you’ve got a delicious meal!

This traditional Hawaiian dish has been popular in California and across the United States. Trendy build-your-own poke bowl restaurants will assemble a feast right before your eyes! I love this healthy way of eating, loading each serving with protein and omega-3 fatty acids. It may look intimidating, but guess what? This poke recipe is easy to make at home! These beautiful ahi tuna poke bowls are a satisfying light meal that requires little to no cooking. If this sounds good, let’s get marinating!

Ingredients You’ll Need

  • Tuna: My nearby grocery store sells fresh ahi tuna steaks, which I use in this poke bowl recipe. When you buy the fish, ask the person at the fish counter if it is sushi-grade tuna and safe to eat raw. If you have Asian grocery stores nearby, they typically carry sashimi-grade fish. If fresh isn’t available, look for frozen.
  • Poke Sauce: I use a very simple but tasty poke marinade. It combines soy sauce, rice vinegar, sesame oil, and red pepper flakes. The savory, tangy, slightly sweet, and spicy flavors infuse the tuna with just the right amount of flavor.
  • Toppings: Thinly sliced fresh green onions add a delicate allium flavor to the poke. A sprinkle of sesame seeds adds nuttiness, especially when toasted, and a little crunch.
  • Greens: I use tender spring lettuce. It’s usually a combination of baby spinach, green leaf, mizuna, oak leaf, spinach, arugula, frisee, red leaf, and chard. Variety helps create a colorful bowl, but one type works, too!
  • Rice: The tuna bowl base is typically rice. Depending on your taste preference, you can use white rice, brown rice, or sticky rice.

See the recipe card below for all ingredients and measurements (US and metric).

Ingredient Substitutions

Now that you know how to make a poke bowl with the base ingredients, don’t be afraid to get creative with the flavor combinations. Give these tasty options a try:

  • Seafood Options: Try different kinds of fish, such as salmon, scallops, albacore, yellowtail, or yellowfin tuna. If you aren’t into raw fish, try cooked shrimp or octopus with the poke bowl sauce, and it will be delicious.
  • Soy Sauce Swaps: Use gluten-free soy sauce, tamari, or coconut aminos. For a Japanese-style shoyu ahi poke, use Japanese soy sauce, such as Kikkoman, which has a balanced salty, sweet, and savory flavor. Chinese light soy sauce is thinner and saltier, with a sharper flavor, while dark soy sauce is thicker, sweeter, and mellower. For a citrus flavor, try ponzu.
  • Varying the Sauce: I’ve also seen mustard, creamy mayo, and sriracha added to the sauces. Add in some lemon, orange, or lime juice for a citrus note. Don’t be afraid to get creative!
  • Switch Up the Vegetables: Add some crispy baked tofu to the poke bowl, pickled red onion, sweet onions, edamame, daikon radish, pickled cucumbers, avocado, scallions, or shredded carrots. Diced firm tofu is a great vegetarian swap for the fish; it soaks up the marinade very well!
  • Add Interesting Toppings: On top of the raw marinated ahi, sprinkle on shichimi togarashi (Japanese seven-spice with red peppers). I like the extra-spicy umami flavor it adds, along with the chopped seaweed called nori. Alternatively, use furikake if you don’t want heat. Toasted sesame seeds, wasabi peas, chopped macadamia nuts, inamona (Hawaiian condiment made from roasted candlenuts and sea salt), Hawaiian salt, or a spicy mayo drizzle also add exciting textures and flavors.

How to Make Ahi Tuna Poke

Metal fork fluffing cooked white rice in a pot.

Step 1: Cook the Rice

Check out my informative how-to-cook-rice guide to learn how much uncooked rice to measure based on your desired yield and how to cook your chosen type of rice. I prefer fragrant long-grain Jasmine rice, nutty brown rice for extra fiber, or sushi rice when I want a sticky and chewier texture. Cook the rice first, then prepare the poke while you wait.

Pro Tip: I always wash the rice to remove excess starch from the surface, so each grain stays separate after cooking and doesn’t turn mushy.

Step 2: Marinate the Tuna

Using a clean chef’s knife and cutting board, cut the fish against the grain into 3/4-inch cubes. Combine the soy sauce, rice vinegar, and sesame oil with the tuna chunks, sliced green onions, red pepper flakes, and sesame seeds. The poke marinade quickly infuses the fish, making it a quick meal you can enjoy immediately.

Oftentimes, at restaurants, you enjoy it right away, and it’s absolutely delicious. However, if you want to add more flavor, I recommend marinating for 15 to 30 minutes in the fridge.

Top down view of two poke bowls with chopsticks and a small bowl of soy dipping sauce.

Step 3: Combine Ingredients

It’s time to assemble the poke bowls. I fill the bottom with white, brown, or sticky sushi rice as the base. Plus, the cooked rice soaks up any sauce! Then add fresh salad greens on top. You can customize the poke bowl ingredients in endless ways.

I like to add creamy avocado, crunchy carrots, pickled ginger, and fresh cucumber slices. If you have time, make this pickled cucumber salad. The sweetness and acidity go so well with the ahi tuna poke bowl recipe.

Chopsticks grabbing a cube of tuna out of a poke bowl.

Frequently Asked Questions

How do I select raw fish to purchase at the market for poke?

Food safety is critical when eating raw fish! Look for “sushi-grade” on the package or ask the market if it’s sashimi grade. Purchasing previously frozen tuna may also be a good idea because it can help kill parasites that might be present. If you are still hesitant to eat completely raw tuna, you can sear the surface before cutting to reduce the risk of microbial contamination. Check out my ahi tuna with soy ginger lime sauce recipe for cooking instructions. (Source: FDA.gov)

What are other ways to use the poke?

This poke bowl recipe is so versatile you can serve it as an appetizer with crunchy wonton crackers or chips, wrap it in a sushi burrito, fill a crispy taco shell, make ahi poke nachos, or eat the marinated tuna straight from the bowl.

Can I make poke recipe ahead of time?

Poke is best enjoyed the same day it’s prepared for the freshest flavor and texture. If needed, store it in an airtight container in the refrigerator at 40°F or below and consume it within 24 hours. Keep the raw fish separate from the rice and other toppings when possible, and discard any poke left at room temperature for more than 2 hours.

More Recipes to Try

If you tried this Tuna Poke Recipe, please leave a 🌟 star rating and let me know how it went in the 📝 comments below!

Best Ahi Tuna Poke

Make your own delicious ahi tuna poke bowl at home. This recipe is loaded with healthy brown rice, salad, vegetables and topped with marinated tuna poke.
4.95 from 470 votes
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Servings 4 servings
Course Entree
Cuisine Japanese

Ingredients  

  • 1 pound sushi grade ahi tuna, cut into ¾" cubes
  • ¼ cup soy sauce
  • 1 teaspoon rice vinegar
  • 1 ½ teaspoons sesame oil
  • ¾ teaspoon red pepper flakes, crushed
  • ⅓ cup green onions, thinly sliced
  • ½ teaspoon sesame seeds, plus more for garnish
  • 2 cups brown rice, or white rice, cooked
  • 2 cups salad greens

Instructions 

  • Cook the Rice – Wash the rice under running water and cook it according to the manufacturer's instructions.
  • Marinate the Tuna – In a medium bowl, combine ahi tuna, soy sauce, rice vinegar, sesame oil, crushed red pepper flakes, green onions, and sesame seeds.
  • Combine Ingredients – Add the cooked rice, salad, tuna, and desired toppings to each bowl. Serve immediately or refrigerate covered for up to 2 hours before serving.

Recipe Video

Notes

  • Additional Toppings: Avocado, shredded carrots, sliced cucumber, pickled ginger, wasabi, crab meat, tobiko, togarashi, furikake, dried seaweed, and seaweed salad.
  • Make it Gluten-Free: Substitute tamari for soy sauce.
  • Make it Vegetarian: Instead of seafood, cut firm tofu into cubes and marinate for at least 30 minutes before serving.

Nutrition Facts

Serves: 4 servings
Calories 293kcal (15%)Carbohydrates 28g (9%)Protein 33g (66%)Fat 5g (8%)Saturated Fat 1g (5%)Polyunsaturated Fat 2gMonounsaturated Fat 1gCholesterol 55mg (18%)Sodium 930mg (39%)Potassium 116mg (3%)Fiber 3g (12%)Sugar 4g (4%)Vitamin A 1400IU (28%)Vitamin C 8.3mg (10%)Calcium 50mg (5%)Iron 1.6mg (9%)

Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.

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Jessica Gavin

I’m Jessica, a Certified Food Scientist and Certified Culinary Scientist, cookbook author of Easy Culinary Science for Better Cooking, and culinary school graduate with a food science degree from Cal Poly San Luis Obispo. I share recipes along with the science behind them to help you cook with confidence.

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99 Comments Leave a comment or review

  1. Barbara Lee mcdonald says

    I made this recipe for 10 pounds of tuna, put the bowls together, and served it onboard the USNS Pacific Collector for lunch. The entire crew LOVED it. Thank you.

  2. Michelle says

    This was an easy and filling dinner! I didn’t have cucumber or avocado on hand, so skipped that. Tasted great and I’ll keep this in my rotation!

  3. Theresa C says

    This is super yummy. My daughter sent me the link to this recipe after she had given me some tuna loins. I just cooked 3/4 cup rice but we must have been hungry cuz just two of us ate it all. We mixed a couple avocados into the tuna and sauce as well as some spicy sauce to called “uchucuta” from Peru. Other than that, that was the only thing different from the recipe. Thank you for sharing!

    • Jessica Gavin says

      Soy sauce isn’t gluten-free. However, brands like Kikkoman sell gluten-free versions, or use gluten-free tamari or coconut aminos.

  4. ¡Languish! says

    This was amazing, and tasty! Perfect hot day meal. Sooooo easy to make with ingredients I had at home. I added lots of salad veggies and skipped the rice (too hot out to make rice, lol). Will make again!

    • Jessica Gavin says

      I have the U.S. measurements on the ingredients list. Are you looking for the imperial measurements?

  5. Christy says

    This was a first attempt. I am not big on poke but husband and son love it. Our ahi was an impulse but I never have cooked it or prepared poke. They both like it very much we didn’t have sesame seeds or green onions but I think I will definitely be making this again.

  6. Carole says

    LOVE this recipe. So easy, so good. BUT! I know, there’s always a but. We think it needs just a touch of Wasabi powder in the sauce. Missed that bite. But it’s so good & really easy to make.

  7. Oahu Venues says

    I just tried your ahi tuna poke bowl recipe and it was delicious! I love how you combined the flavors of the ahi tuna, avocado, mango, seaweed, and sesame oil to make a tasty and nutritious meal. I also appreciate how quick and easy this recipe was to make. I look forward to trying more of your recipes in the future! Thanks for sharing!

  8. Mele Luau says

    I recently came across your Ahi Tuna Poke Bowl recipe on your website, and I must say, it looks absolutely fantastic! I can’t resist a good poke bowl, and your version seems to tick all the boxes. I appreciate the level of detail and clarity in your recipe, making it easy for anyone to recreate this delicious dish at home.

    I particularly like how you emphasize using fresh ingredients, especially when it comes to the ahi tuna. It’s crucial to ensure the quality and freshness of the fish when preparing raw dishes like poke bowls, and your tips on selecting and handling the tuna are incredibly helpful. The marinade you’ve created seems flavorful and well-balanced, allowing the tuna to shine while adding a touch of tanginess and umami.

    Your choice of toppings and garnishes is excellent as well. The combination of avocado, cucumber, radishes, and scallions provides a refreshing crunch and complements the tuna beautifully. The sesame seeds and furikake sprinkled on top add a lovely nuttiness and extra depth of flavor.

    I also appreciate the versatility you’ve built into the recipe, allowing for customization based on personal preferences. The suggestions for variations such as adding mango or swapping out the rice for greens are fantastic ideas that can cater to different tastes and dietary needs.

    I want to commend you on creating such a well-crafted and mouthwatering recipe. It’s evident that you’ve put a lot of thought and expertise into it, and I can’t wait to give it a try myself. Thank you for sharing your culinary skills and knowledge with us through your website. I’ll be sure to explore more of your recipes and cooking tips in the future.

  9. Dairyville chik says

    In the instruction to mention poke. However not in the instructions. Growing up my grandmother would make Poke Salad from this weed that grew wild in our yard and Fields. She would heat the oil and sprinkle it over the poke in till it started to shrivel it was most often bacon grease. And give it a liberal splash of vinegar and salt and pepper. The Poke Salad had boiled egg, onion and sometimes green olives. Thanks for bringing back the memories.

    • Jessica Gavin says

      Poke is the final mixture of the fish with seasonings, so that’s what I refer to in the recipe when I say to add the poke to a bowl. I hope that helps! Your grandma’s recipe sounds incredible!

    • Bmaur says

      You may be thinking of pokeweed. It is a wild plant of which the young shoots are edible when prepared properly. This is a recipe for a poke bowl, pronounced (poe-kay).

  10. Tracy Martinson says

    Delicious! Tuna had the perfect amount of Asian flavor and heat. We marinated it for only 20 minutes. Its actually a very easy but flavorful dish. Great when you want homemade sushi dinner without the hassle. We used spring mix lettuce, carrots, red peppers, radishes, avocado, even a little mango. Will definitely be making this again.

  11. Alex O says

    Winner winner ahi dinner! I seared ahi chunks brushed in soy sauce with grated ginger and rice vinegar, served with some Japanese mayo we found on Amazon. It was a big hit!

  12. Erica says

    My husband loves this recipe. I add a little hoison sauce for thickness and chili paste for spice and white onions as well.

  13. FamilyGirl69 says

    My stepbrother LOVES when I make him tuna poke bowls! He loves it when I make him any kind of fish, but especially tuna! Afterwards I always make desert as well! ♡

  14. Nerissa says

    Thank you so much for sharing this amazing recipe. My family loves ordering poke bowls at restaurants and I decided it was time to start making them. At first, I was intimidated but when I found your recipe, I realized how easy it is. It is now on rotation for our family dinners since we love it so much. I substituted the red peppers flakes for sriracha and the soy sauce for coconut aminos since I love the flavor of it. I make a tray with different toppings and everyone makes their own bowl based on their preference. I serve mine over salad and riced cauliflower and make either jasmine rice or brown rice for the family. XOXO #querico

  15. Marcia Vickman says

    I made this exactly according to your recipe using tofu and tamari sauce. It was absolutely amazing! My family raved about it. We thought it was better than what we’ve eaten at restaurants. The marinade made the best tofu I’ve ever had. I will be using it again and again!
    Thank you!

  16. Aaron Grain says

    Thanks for the recipe. I seared the tuna for 1 min total and it looks great. Tastes amazing. Christmas Eve family dinner tonite. Thank you!

  17. wendy says

    looks so refreshing and healthy, hi I live in addu city which is an island in the Maldives, tuna is the most popular fish to eat here but I don’t know of anyone who eats it raw, so I would like to introduce it to my friends here and see how it goes. As the tuna comes straight from the Indian ocean to my house I am presuming it is sushi grade, or am I wrong. Please advise and thank you for your amazing recipes, I will surely try to get through them all.

    • Jessica Gavin says

      I would definitely speak with the purveyor of the fish from your incredible island and make sure it is safe to eat raw.

  18. Marnie says

    I order the Tuna Poke Bowl at a restaurant called Cactus Club all of the time and it’s my favorite dish. Your recipe sounds identical to what is included in it but they serve it with an amazing sauce (I think it’s whitish in color and creamy) any idea what the dressing/sauce might be?

  19. Karen says

    Just made this using quinoa instead o f rice. I used spiralized carrots, beets and red cabbage as well as cubed avocado and cucumber.
    Thanks for the recipe. Going to try salmon tartar in avocado boats tomorrow.my boyfriend’s determined to use at least 15 pounds and your recipes will help get him there.

  20. Marcus says

    Hello, is dry seaweed(kelp) the same as seaweed salad? Can you soak or blanch the dry seaweed to make it like normal stringy seaweed salad?

  21. Wendy says

    I had a Poke bowl several months ago and have wanted to make one ever since. I have searched for recipes and finally decided to try this one. It was exactly what I wanted and it was so delicious. I made the pickled cucumbers and the lime ginger sauce. So so delicious!

  22. Alejandra says

    Hi Jessica! Great recipe!! I added to the tuna sauce: splash of lime juice, shredded ginger, garlic and a teaspoon of sesame oil. Added seaweed salad and some wanton chips from your tuna tartare recipe!!! The crowd loved it, made it for 10 people. Greetings from Panama in Latin America! Thanks for sharing!

    • Jessica Gavin says

      Thank you so much Alejandra! Those flavor additions and the baked wontons make it extra tasty. I love meeting new friends! I’ve traveled to Panama, what a lovely country 🙂

  23. Andy says

    Greetings from Australia.

    We just had this for lunch with tuna and salad ingredients that I had…. red cabbage, tomato, cucumber, carrot, snow peas.

    Delicious… we will have it often now!!

    • Jessica Gavin says

      Hi Christina! Will you be adding it in addition to the soy? If so, just add a small amount at first to taste since it has some vinegar in it with citrus notes. I’m not sure if it will be too much since there is already rice vinegar in the recipe. I would not do a 1:1 substitution for the soy sauce. Maybe even a squeeze of lemon or lime would be nice instead 🙂

  24. Brenda says

    I made this with less soy sauce. I added Sriacha, red onion, avocado, lime, wasabi sesame seeds and imitation crab. I ate it on top of sushi rice. It was great!

  25. Mindy says

    Eat within two hours? Is that a safety thing or flavor thing. I am making this tonight for a late dinner around 9pm. If there are leftovers I know my husband will want to take it to work in the morning. Is this safe?

    • Jessica Gavin says

      Great question Mindy! The suggestion is to eat it right away, or you can marinade it longer for extra flavor infusion. If you husband is eating it tomorrow for leftovers, just make sure to cover it an airtight container refrigerated. I would not keep it longer than 24 hours before eating.

      • Mindy says

        Delicious!!! I used 1/2tsp hot chili sesame oil and 1tsp of regular sesame oil, added cucumber and avocado. So Good. Thank you for sharing.

  26. Richelle says

    I just made this and it’s soooooo good and easy to make. Definitely will be in my monthly rotation now. Trying to get my family eating healthy and this ones a winner. Thanks so much for sharing

    • Jessica Gavin says

      Whoo hoo Richelle! I’m so happy that you enjoyed the tuna poke bowl recipe, our family favorite too 🙂

  27. Di says

    My husband just got back from Cabo. He CAUGHT and brought home fresh tuna which is now frozen. How do I know if it is POKE elgible?

    • Jessica Gavin says

      Wow Di, that’s amazing! If you want to be safe, I would not eat it completely raw. Tuna has a lower chance of containing parasites, especially if it’s been from at -4 degrees for at least a week, which helps to get rid most of the parasites if any are present. However, I think since it’s fresh caught I would suggest to perhaps sear the outside and serve in that preparation or completely cook it. May I suggest this recipe: https://www.jessicagavin.com/sesame-crusted-ahi-tuna-with-soy-ginger-lime-sauce/

      • Di says

        Thank you so much for the prompt response. I do so want to try the POKE , but will for sure sear it first. Great site, thanks.

  28. Christina says

    I wasn’t able to get sushi tuna but I did find some tuna steaks at a local market I seared it to be safe and it was still delicious. I hope to find a place that sells sushi grade soon. I added a soft/med boild egg and cut up dried seaweed to mine and it was to die for. I also added a tad more rice vinegar I can’t get enough of that stuff. This is definitely a new regular in my house.

    • Jessica Gavin says

      Wow, you are making me drool! I love the idea of adding the egg and seaweed, yum! So smart to sear the tuna first! Rice vinegar is so good 🙂 Thank you for making the recipe Christina!

    • Jessica Gavin says

      Hi Lolly! Do you happen to know if the salmon is sushi/sashimi grade? I would recommend only eating seafood raw if it’s been designated with that labeling, or purveyor/deli person if it’s ok to eat raw.

  29. Roxane H says

    I had a Poke bowl a couple of times before and loved them. This was super easy to prepare and I was shocked that my husband like it too. I have lost 55 pounds this past year by diet changes and these recipes will make it easy to keep the pounds off. Thank you.

    • Jessica Gavin says

      That’s so awesome that you and your husband enjoyed the recipe Roxanne! You are incredible with what you have changed with diet changes, you are a rockstar! Looking forward to sharing more recipes with you 🙂

  30. Laura says

    I just made this recipe and it’s so delicious and quite easy too! Thanks so much for sharing. Looking forward to trying more of your recipes!

    • Jessica Gavin says

      I so thrilled to hear that you enjoyed the poke bowls Laura! I love making it when I want a quick and light meal. Looking forward to sharing more recipes with you!

  31. Lindsey @ Butter & Type says

    This looks SO good. This is making me wish I was back in California instead of cold Chicago. I’m definitely going to make this!

    • Jessica Gavin says

      Thank you so much Lindsay! I’m going to Chicago in April so I can’t wait to visit one of my favorite cities again 🙂 Let me know how you like the recipe!

    • Susie says

      I am trying to find a specific recipe that was used at an Asian Tapas restaurant in Laguna Beach. I think this might be VERY close…..it had a sweet taste with an overpowering smell of toasted sesame and ginger.
      Chicago girl here, been in Los Angeles 18 years….I was just in Chicago, I miss it still. The grass always seems greener on the other side…. Chicago is really amazing and a “real’ city.

  32. Debra Sidebottom says

    Just had salmon tartare in avocado boats last night and now I’m going to try this recipe tomorrow night. Always looking for fresh fish ideas since I’ve been eliminating carbs from our menu. I can’t wait to try this recipe out!

    • Linda Christopherson says

      I am from Wisconsin, but order Poke whenever I’m in Chicago. I love Poke without any rice at all, and order it with only greens as a base — a standard choice here. Hardly a carb in sight, although I enjoy edemame and avocado on top with lots of crunchy veggies.

  33. Rosemary Postlewait says

    I am glad that you included searing the fish before cutting. I grew up in Hawaii where we ate this kind of thing all the time without problems, but since then have not eaten raw fish because I had learned about microbial contamination. Hope to try it again.

    • Jessica Gavin says

      Hi Rosemary! That is so awesome that you grew up in Hawaii, what island? I hope you get a chance to try the recipe 🙂

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