Prawn and Tofu Poke Bowl - Salu Salo Recipes (2024)
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Poke bowl originally consists of cubes of raw fish served in a bowl with rice, vegetables, and dressing. It is so popular; others are customizing it to their needs by replacing the raw fish with other proteins. I remember trying this dish for the first time in Hawaii with my family when we went there for a vacation. Since then, I have been trying poke bowl whenever it is in any restaurant’s menu. Early this week, I tried making it at home. I ended up with making this prawn and tofu poke bowl.
In this poke bowl recipe, I use shrimp, tofu and since I love imitation crab meat in California roll, I added that as well. I decided to cook the prawn and tofu in the air fryer to make it healthier. The hardest part of making this dish is cutting and preparing the toppings. Other than that, it was easy to make. When assembled, the poke bowl looks colorful and appetizing. It is worth the time spent cutting and preparing the ingredients. The dressing mixture of sesame oil, soy sauce, honey, rice vinegar and kewpie mayo were very flavorful. It was a perfect combination of sweetness, tanginess, and saltiness. It what makes this poke bowl an incredible meal!
INGREDIENTS:
Prawn, tofu and crab meat– the proteins used in this recipe. They add flavors, texture and nice taste to this recipe.
Toppings: whole kernel corn, edamame, carrots, beets, cucumber, avocado – collectively, add texture and appeal to this recipe.
Dressing: sesame oil, soy sauce, honey, rice vinegar, kewpie mayo – is packed with umami flavors and what binds the ingredients together.
Garnishes: green onions, black sesame seeds – add a nice visual to this recipe.
HOW TO MAKE THIS PRAWN AND TOFU POKE BOWL:
To make prawn and tofu poke bowl, first cook the seasoned prawn and tofu in an air fryer. Prepare the dressing by combining the sesame oil, soy sauce, honey, rice vinegar and mayo. Whisk the mixture thoroughly until smooth. Finally, assemble the poke bowl by placing some rice in a bowl. Top with the prawn, crab meat, tofu and vegetables. Sprinkle with the black sesame seeds and sliced green onions. Drizzle with the dressing.
TIPS:
You can customize your poke bowl by choosing what protein and toppings to use. Other recommended toppings are mango, cherry tomatoes, seaweed salad, dried seaweed, pickled ginger.
Brown rice is used in this poke bowl recipe. White rice or other kind of rice may also be used.
A mixture of rice and mixed greens may be used as the base for the poke bowl.
I used imitation crab meat in this recipe but feel free to use the meat from a real crab.
Prawn and Tofu Poke Bowl
Liza Agbanlog
This prawn and tofu poke bowl consists of prawn, tofu, crab, avocado, edamame and other toppings and dressed with a creamy tangy sauce.
Season the prawn and tofu with salt and pepper. Line them in a single layer on the basket of an air fryer. Cook, in batches at 380 degree F for 10 minutes. Set aside.
Prepare the dressing:
In a bowl, combine together the sesame oil, soy sauce, honey and rice vinegar. Add the kewpie mayonnaise and whisk until smooth. Set aside.
To assemble:
Scoop a cup of rice into a bowl. Top with the prawn, tofu, crab meat and vegetables. Garnish with the black sesame seeds and green onions. Serve with the dressing.
Poke Bowl Sauce: The protein in the bowl is usually marinated in a flavorful sauce, frequently made with soy sauce, sesame oil, green onions, and sesame seeds. Modern and light sauces include miso sesame shoyu sauce, Ponzu lime sauce, Yuzu kosho sauce, Spicy Mayo sauce, and Black garlic gochujang sauce from Sweetfin.
A Poké bowl consists of rice, fresh veggies and raw fish. The fish can be prepared in different ways, but is commonly served raw. Poké bowls are incredibly nutritious and make for a well-balanced meal anytime.
Historically, poke bowls have featured cubes of ahi tuna…but as its grown in popularity, poke features the likes of salmon, fluke, yellowtail and even shrimp or octopus.
Add toppings around it: a large spoonful of ahi, and a handful each of jicama, cucumber, mango, edamame, and avocado. Sprinkle sesame seeds over the tuna and avocado. Garnish bowls with chopped macadamia nuts, remaining scallions and a generous drizzle of sriracha aioli.
C.C.: Generally speaking, poke would refer to raw pieces of tuna cut into cubes, then marinated with soy sauce and sesame oil and mixed with onion; though the variations go far beyond this generalization. Poke doesn't necessarily have to be tuna or even seafood, nor does it have to be raw or cubed.
Finally, a food trend that is actually healthy! 4 ounces of poke contains less than 150 calories, meaning you can pig put on poke without having to count your calories. Enjoy your poke guilt-free!
That said, poke bowls are usually created using a base of white rice, a highly processed grain that is low in fiber. If consumed in excess, it may increase your risk of type 2 diabetes ( 8 , 9 ).
Furthermore, poke bowls have been found to be beneficial for blood pressure and cholesterol levels. Studies have shown that consuming fish regularly, particularly fatty fish such as tuna, can lower the risk of heart disease by reducing blood pressure and cholesterol levels.
To prepare poke at home, purchase sushi-grade or sashimi-grade fish (typically tuna, salmon, or yellowtail) from a high-quality store. If your fish has not been prepared, you will need to remove the skin, remove any bones (if applicable), and fillet the fish.
Temperature is important – rice should be warm and fish cold. Use a rice cooker. Wet or starchy rice ruins a good poké bowl. Never put dressed sushi rice in the fridge.
I would recommend using medium tofu instead of firm or extra firm tofu because the texture will be softer and more delicate, while still having protein and some bite to mimic fish.
There's nothing like biting down on a mouthful of poke and hearing the satisfying crunch of tempura flakes, chia seeds, crispy beets, or crispy onions. Alternatively, you can keep it green and top off your poke bowl with cilantro and scallions.
Salmon comes out on top when it comes to protein, omega-3s, and vitamin B-12, but tuna has more magnesium, iron, and calcium. Your best bet: Switch up your protein sources across all three offerings to get everything you need.
Pronounced 'poh-KEH', poke is a traditional Hawaiian delicacy made by dressing fresh, raw fish in a soy sauce/sesame oil based dressing, and serving over rice. This poke also includes a homemade nori seaweed furikake, which adds extra bursts of umami and spice.
One of the healthiest you can go for is miso, which is an often overlooked source of probiotics. It's a healthier choice than creamy aioli, which is high in calories and Sriracha, which could be high in sugar, too.
Poke sauce typically consists of soy sauce, sesame oil, rice vinegar, and sometimes additional ingredients such as ginger, garlic, and chili flakes. These ingredients combine to create a savory, umami-rich flavor that complements the fresh fish in poke bowls.
A classic Japanese condiment, Ponzu Sauce is a citrus-based sauce with a tart-tangy flavor similar to a vinaigrette. It contains a mix of ponzu (citrus juice of sudachi, yuzu, and kabosu and vinegar), soy sauce, sugar or mirin, and dashi.
Introduction: My name is Lidia Grady, I am a thankful, fine, glamorous, lucky, lively, pleasant, shiny person who loves writing and wants to share my knowledge and understanding with you.
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Liza Agbanlog
