The Poke Bowl Salad with Tuna and Avocado is a vibrant, refreshing, and nutrient-packed dish that captures the soul of Hawaiian cuisine with a touch of Japanese influence. Traditionally pronounced “poh-kay,” poke means “to slice or cut crosswise into pieces” in Hawaiian — a fitting name for a dish that celebrates freshly cubed raw fish, marinated in a flavorful sauce, and beautifully layered with crisp vegetables, creamy avocado, and fluffy rice.

This poke bowl brings together the freshness of sushi, the heartiness of a salad, and the comfort of a rice bowl — all in one bowl bursting with color, texture, and flavor. The combination of buttery tuna, silky avocado, crisp cucumbers, and umami-rich soy sesame dressing makes it a perfectly balanced dish.

Why I Love This Recipe

I love this Poke Bowl Salad with Tuna and Avocado because it embodies everything I enjoy about food — it’s healthy, beautiful, and full of contrasting textures.

The tuna is rich yet light, the avocado adds a creamy, luxurious touch, and the sesame dressing ties everything together with a nutty umami note that’s impossible to resist.

Why It’s a Must-Try Dish

You must try this Tuna and Avocado Poke Bowl Salad because:

• It’s restaurant-quality yet easy to make at home.
• It’s healthy, satisfying, and visually stunning.
• Perfect for meal prep, picnics, or light summer meals.
• Customizable — swap ingredients for endless flavor profiles.
• Ready in under 30 minutes — no cooking required except for rice.

If you love sushi, sashimi, or fresh, clean flavors, this dish is guaranteed to become one of your all-time favorites.

Recipe Details

• Preparation Time: 20 minutes
• Cooking Time: 10 minutes (for rice only)
• Total Time: 30 minutes
• Servings: 2 large bowls
• Calories: ~520 kcal per serving
• Course: Main Course / Salad
• Cuisine: Hawaiian–Japanese Fusion

Ingredients

For the Poke Bowl:

• 1 cup sushi rice (or jasmine rice)
• 8 oz (225 g) sushi-grade tuna, diced into ½-inch cubes
• 1 ripe avocado, diced
• ½ cucumber, thinly sliced
• ½ cup edamame beans, cooked and cooled
• ¼ cup thinly sliced red onion (optional)
• 1 small carrot, shredded or julienned
• 1 tablespoon toasted sesame seeds
• 2 tablespoons chopped green onions
• 1 sheet nori (seaweed), cut into thin strips
• Pickled ginger (optional, for garnish)

For the Marinade/Dressing:

• 2 tablespoons soy sauce (low sodium preferred)
• 1 tablespoon sesame oil
• 1 teaspoon rice vinegar
• 1 teaspoon honey or brown sugar
• ½ teaspoon grated fresh ginger
• ½ teaspoon sriracha or chili oil (optional, for spice)

For Serving (Optional):

• Spicy mayo: 2 tbsp mayonnaise + 1 tsp sriracha
• Extra sesame seeds or furikake seasoning

Step-by-Step Preparation Method

Step 1: Prepare the Rice

1. Rinse the rice in cold water until the water runs clear.
2. Cook according to package directions or using a rice cooker.
3. Once done, let it cool slightly. (You can season it with a teaspoon of rice vinegar for extra flavor.)

Step 2: Marinate the Tuna

1. In a bowl, whisk together soy sauce, sesame oil, rice vinegar, honey, ginger, and sriracha.
2. Add the diced tuna and toss gently to coat.
3. Cover and refrigerate for 10–15 minutes to let the flavors meld.

Step 3: Prepare the Toppings

1. Dice the avocado, slice the cucumber, and shred the carrot.
2. Cook and cool edamame beans.
3. Cut the nori sheet into fine strips using scissors.

Step 4: Assemble the Bowl

1. Divide the rice evenly between two bowls.
2. Spoon the marinated tuna on top.
3. Arrange the toppings around the bowl: avocado, cucumber, edamame, carrots, and onions.
4. Drizzle any leftover marinade over the top.
5. Garnish with sesame seeds, green onions, and nori strips.

Step 5: Serve

1. (Optional) Drizzle with spicy mayo or extra soy sauce before serving.
2. Serve immediately for the freshest flavor and texture.

How to Serve

• Serve the Poke Bowl chilled or at room temperature — never hot.
• Pair it with miso soup or iced green tea for a complete meal.
• Add pickled ginger and wasabi on the side for extra zest.
• Enjoy with chopsticks for an authentic experience, or a fork if preferred.

Recipe Tips

• Use sushi-grade tuna from a trusted fishmonger for food safety.
• Marinate briefly — longer marinating can change the texture of the fish.
• Chill ingredients before assembly for a refreshing contrast.
• Add texture — top with crispy onions or tempura flakes.
• Balance the flavors — adjust soy sauce, vinegar, or sesame oil to taste.

Variations

1. Salmon Poke Bowl: Substitute tuna with fresh sushi-grade salmon.
2. Spicy Tuna Poke: Add sriracha mayo or chili oil for a fiery flavor.
3. Vegetarian Poke Bowl: Replace tuna with tofu cubes, tempeh, or mango chunks.
4. Tropical Poke: Add fresh mango or pineapple for a sweet twist.
5. Brown Rice or Quinoa Base: Use instead of sushi rice for a high-fiber option.
6. Wasabi-Ginger Dressing: Mix wasabi paste with soy sauce and ginger for a sharp kick.
7. Deconstructed Sushi Roll Bowl: Add crab, cucumber, avocado, and tobiko for a California roll-style poke.

Freezing and Storage Time

• Refrigerator:
  Store leftover marinated tuna in an airtight container for up to 1 day only (consume as soon as possible for freshness).
  Prepared bowls (without avocado) can last up to 2 days in the fridge.
• Freezer:
  Not recommended. Freezing raw marinated tuna changes the texture and flavor drastically.
• Make-Ahead Tip:
  Prepare and refrigerate all toppings and dressing separately, then assemble just before serving.

Special Equipment Needed

• Sharp knife (for cubing tuna)
• Mixing bowls
• Whisk
• Rice cooker or pot
• Serving bowls

FAQ

Q1: Can I use canned tuna instead of raw tuna?
You can, but it won’t taste authentic. The texture and flavor are very different — consider using cooked shrimp or tofu instead.

Q2: Is it safe to eat raw tuna at home?
Yes, if it’s sushi-grade tuna purchased from a reputable supplier and kept cold until use.

Q3: Can I use frozen tuna?
Yes, but thaw it completely in the refrigerator and pat it dry before marinating.

Q4: What if I don’t like rice?
You can substitute with mixed greens, quinoa, or cauliflower rice for a lighter base.

Q5: How can I make it gluten-free?
Use tamari instead of soy sauce.

Conclusion

The Poke Bowl Salad with Tuna and Avocado is more than just a dish — it’s a celebration of freshness, color, and harmony. Every element, from the silky tuna to the creamy avocado and crisp vegetables, blends perfectly with the tangy-sesame marinade to create a truly unforgettable bowl.

It’s light yet satisfying, nourishing yet indulgent — the perfect example of healthy comfort food. Whether you’re hosting a summer lunch, craving sushi flavors without rolling, or simply want a quick nutritious meal, this poke bowl delivers it all.

A little Hawaii, a little Japan — and a lot of deliciousness in one bowl.