Salmon Poke Bowl 

As a new mom, I am LOVING easy meals more than ever before. If it takes minutes to assemble, I am all in. This Salmon Poke Bowl was a delicious success. First, to be clear, as a foodie dietitian, I am not afraid of making foods from scratch; however, poke or raw, marinated fish is something that has never been in my comfort zone (or interest even) to make at home. Thankfully, I recently found out that you can buy poke salmon frozen at the grocery store and it’s super fresh and oh-so-convenient. I’ll show you how I made this nutrient-dense, colourful Salmon Poke Bowl without breaking a sweat! 

Mom and 4-month-old baby girl. Lots to do beyond spending lots of time in the kitchen!

What is Poke? 

Poke, pronounced “POH-keh,” means “to slice or cut” and refers to diced, raw, marinated fish, often served over rice and topped with veggies. A popular dish in Hawaii, Poke Bowls can be either a main course or an appetizer.

Getting ingredients ready to build a Salmon Poke Bowl!

What’s Common for Poke Bowl Dressing? 

Salty sauces, often made with soy sauce or spicy black-bean paste, highlight the fatty fish. Sesame oil, rice vinegar, Kirin and lemon juice are popular additions as well. For simplicity, I am using a prepared and already marinated poke salmon. This way, I don’t have to mix my dressing (or have unique ingredients), nor do I have to worry about having sushi-grade salmon to enjoy raw.

Where Can you Buy Prepared Poke Salmon? 

Before my daughter was born, I never tried or heard of buying poke salmon in the freezer section. However, when my mom came in to the rescue to help with baby, she brought a Costco vacuum-packed Poke salmon and said, “I thought this would be fun for you to try.” I was grateful for the lunch inspiration and I can now say that this product has inspired a new favourite meal with these Salmon Poke Bowls. See below how this recipe came together effortlessly and how you can make it at home.  

Here’s a photo of the brand I used and enjoyed! Now I have packs stored in freezer for future meals!

What are Poke Bowl Ingredients?

Here’s what you could use to inspire your completely customizable Poke bowl: 

• Base – Rice, Jasmine rice, quinoa, bulgur
• Poke – Sushi-grade fish –  Tuna, salmon, shrimp
• Non-raw options: Cooked fish, tofu or cooked crab.
• Veggies – Edamame, carrot, celery, red cabbage, zucchini noodles, kelp, arugula, etc. 
• Toppers: Avocado, seaweed and garnishes like – Scallions, sesame seeds, hot sauce, wasabi

How to Make a Salmon Poke Bowl:

1. Firstly, choose your base and prep this ahead, ideally. I like using my Instant Pot for prepping brown rice or quinoa. You can serve your poke bowl with slightly warmed rice, which is a nice contrast to the cold fish.
2. Place your cold, fresh raw fish in a bowl for scooping. Now I use a prepared Poke Salmon for mine (like the product mentioned above) but you could also make your own if you have sushi-grade fish. For busy mom-style, I will happily take the convenience! 
3. Choose your veggies and toppings for your bowl. Think about different colours and textures. Green onions are a favourite as well as colourful peppers, tomatoes, cucumbers or salad greens.
4. Finally, garnish your bowl with sesame seeds for colour contrast and crunch over the soy-based sauce on the fish.  

Storage and Leftovers: 

Poke is best enjoyed on the day it is served or thawed from freezer. However, if you store poke or your raw fish in an airtight container in a fridge, it is safe to eat the next day. I caution that there might be less freshness in the taste. Therefore, aim to only portion what you can eat that same day. If in doubt, toss the fish if it’s slimy or smells. 

What to Serve with Salmon Poke Bowl? 

Often times, poke bowls are served with a side of kimchi. However, you can also add pickled vegetables. The punch of salty flavour of fermented or pickled ingredients adds bold flavour to poke bowls.

Dietitian Top Tips for Poke Bowls: 

• Cut veggies ahead as much as you can. Veggie prep on the weekend so you can build poke bowls quickly for lunch or dinner. 
• Pre-cook or batch-cook your starch base ahead – rice/quinoa/bulgur.
• If tired of bowls, turn this salmon poke bowl into a wrap or sushi burrito. 
• Use the fresh produce and ingredients you have on hand to cut down on food waste.

More Healthy Bowl Ideas?

Salmon Poke Bowl

Yield: 2

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 5 minutes

Build a fresh Salmon Poke Bowl at home! Add your favourite toppings and enjoy!

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Ingredients

• Base – Brown rice, Jasmine rice, quinoa, bulgur
• Poke – Sushi-grade fish- Tuna, salmon, shrimp (I purchased pre-marinated)
• Non-raw options: Cooked fish, tofu or cooked crab
• Veggies – Edamame, carrot, celery, red cabbage, zucchini noodles, kelp, arugula
• Toppers: Avocado, seaweed and garnishes like - Scallions, sesame seeds, hot sauce, wasabi

Instructions

1. Choose your base and prep this ahead, ideally. I like using my Instant Pot for prepping brown rice, quinoa. You can serve your poke bowl with slightly warmed rice, which is a nice contrast to the cold fish.
2. Place your cold, fresh raw fish in a bowl for scooping. Now I use a prepared Poke Salmon for mine like this but you could also make your own if you have sushi-grade fish. For busy mom-style, I will happily take the convenience!
3. Choose your veggies and toppings for your bowl. Think about different colours and textures. Green onions are a favourite as well as colourful peppers, tomatoes, cucumbers or salad greens.
4. Garnish with sesame seeds for nice crunch and contrasting white colour over the soy-based sauce on the fish.

Notes

Prep ingredients ahead to save time building your bowl later! Thaw frozen fish in cold water or thaw overnight in the fridge.