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Rainbow Poke Bowl

This everything-in-a-bowl rainbow poke bowl has seared tuna, crab sushi salad, and Japanese scrambled egg. Eat the rainbow!

Prep Time
1 hr
Total Time
1 hr
Servings: 3 people
Calories: 689 kcal
Course: Main Course

Ingredients

Seared tuna steaks
  • 1 pound tuna steaks, about 1 inch thick
  • ¼ cup soy sauce
  • ¼ cup rice vinegar
  • Juice of one lime
  • 1 tablespoon toasted sesame oil
  • 1 clove garlic, minced
  • ½ inch fresh ginger, minced
  • 1 tablespoon vegetable oil for searing the tuna steaks
Sushi rice
  • 1 cup sushi rice
  • 2 tablespoons rice vinegar
  • 1 tablespoon granulated sugar
  • ½ teaspoon salt
Quick pickled carrots
  • 3 carrots (1 per person), sliced as thinly as possible
  • cider vinegar to cover
  • 1 teaspoon salt
  • 1 teaspoon granulated sugar
Sushi crab salad
  • ½ pound artificial crab for sushi (sometimes called crab sticks)
  • 1 tablespoon mayonnaise
  • salt and pepper to taste
Japanese scrambled eggs
  • 3 eggs
  • 1 teaspoon granulated sugar
  • 1 teaspoon mirin
  • 1 teaspoon soy sauce
  • sesame oil for cooking
Poke dressing
  • 2 tablespoons soy sauce
  • 2 tablespoons toasted sesame oil
  • 1 ½ tablespoons rice vinegar
  • chili sauce, to taste
Bowl assembly (pick and choose from below)
  • ½ cup baby spinach, baby kale, or other greens
  • 1 ½ cups cooked sushi rice or other grain
  • 3 radishes, sliced
  • ½ red pepper, chopped
  • 1 cup edamame, fresh or frozen, cooked
  • ½ cup cucumber, chopped
  • ½ cup sliced red cabbage
  • black or white sesame seeds for garnish

Instructions

Marinating the tuna steaks
    Cup of Yum
  1. Combine all of the marinade ingredients in a shallow baking dish and marinate the tuna steaks for 1 to 3 hours in the refrigerator, turning them over at least once. Meanwhile, make the other components of the rainbow bowl.
Sushi rice
  1. Rinse and cook the sushi rice. Mine recommends 1 cup of rice to 1½ cups of water, cooked on low for 20 minutes. Then turn off the heat and leave to steam for another 20 minutes.
  2. Meanwhile, heat the vinegar, sugar, and salt until the sugar and salt are dissolved. Turn off the heat.
  3. When the rice has cooked, mix the vinegar solution into the rice. Set it aside, covered.
Quick pickled carrots
  1. Put the sliced carrots in the bottom of a sauce pan and cover with rice vinegar.
  2. Add the salt and sugar and turn on the heat to medium high
  3. Bring to a boil and cook for one minute or longer until the salt and sugar have dissolved. Stir as necessary.
  4. Turn off the heat and set aside.
Sushi crab salad
  1. Chop the artificial crab into small pieces of whatever size you desire. Add mayonnaise and salt and pepper to taste. Refrigerate until ready to use.
Japanese scrambled eggs
  1. Scramble the eggs, sugar, mirin, and soy in a small bowl.
  2. Heat a thin layer of sesame oil in a frying pan on low-medium heat and tilt to get the oil slightly up the sides of the pan.
  3. Add the egg mixture and let cook for about 10 seconds. Scrape down the edges all the way around and tilt the pan so that the uncooked egg finds its way to bare pan. Repeat as necessary until all of the egg mixture is cooked through to your desired level of dryness.
Poke dressing
  1. Combine all of the ingredients in a small lidded jar and shake vigorously to mix.
Seared tuna steaks
  1. Immediately before serving, heat a thin layer of oil over medium high heat in a fry pan (I was able to use the pan I used for the eggs). Add the tuna steaks and cook for 1-2 minutes, depending on how rare or well cooked you want them.
  2. Turn the steaks over and cook on the other side for 1 to 2 minutes.
  3. Remove from heat, slice, and serve.
Bowl assembly
  1. There is no right way to compose a bowl. When everything is ready, I suggest starting first with a layer of spinach or other greens. Then mound a ½ cup of rice, if you are using it, in the center.
  2. Add the seared tuna to the top of the rice.
  3. Arrange the other ingredients in rainbow order in neat piles around the tuna. That's red, orange, yellow, green, blue, and then purple.
  4. Top with the poke dressing and sprinkle with sesame seeds. Serve immediately.

Notes

  • Some possible color substitutions:
  • Red - red carrots, radicchio
  • Orange - pickled ginger, salmon
  • Yellow - mango, corn
  • Green - avocado, green onions, green beans, greens of any kind
  • Blue - ? - I got stuck here. Maybe you can find blue corn!
  • Purple - purple carrots, purple beans

Nutrition Information

Calories 689kcal (34%) Carbohydrates 53g (18%) Protein 55g (110%) Fat 27g (42%) Saturated Fat 5g (25%) Polyunsaturated Fat 10g Monounsaturated Fat 8g Trans Fat 0.1g Cholesterol 231mg (77%) Sodium 2733mg (114%) Potassium 1036mg (30%) Fiber 6g (24%) Sugar 12g (24%) Vitamin A 14222IU (284%) Vitamin C 8mg (9%) Calcium 128mg (13%) Iron 5mg (28%)

Nutrition Facts

Serving: 3people

Amount Per Serving

Calories 689

% Daily Value*

Calories 689kcal 34%
Carbohydrates 53g 18%
Protein 55g 110%
Fat 27g 42%
Saturated Fat 5g 25%
Polyunsaturated Fat 10g 59%
Monounsaturated Fat 8g 40%
Trans Fat 0.1g 5%
Cholesterol 231mg 77%
Sodium 2733mg 114%
Potassium 1036mg 22%
Fiber 6g 24%
Sugar 12g 24%
Vitamin A 14222IU 284%
Vitamin C 8mg 9%
Calcium 128mg 13%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.