Marinated Tuna Poke Bowl with Quinoa
Enjoy this flavourful tuna poke bowl with quinoa, combining sushi-grade tuna, nutrient-rich quinoa, and vibrant vegetables for a satisfying, diabetes-friendly meal. Packed with protein and fiber, this dish supports balanced blood sugar levels while tantalizing your taste buds with fresh, Asian-inspired flavours.
- Suitable for diets:
- Dairy-Free
- Heart-Healthy
- High-Protein
- Low-Carb
- Low-Fat
- Nut-Free
- Pescatarian
Why Diabetes Friendly?
- Low in Carbohydrates: Quinoa has a lower glycemic index than white rice, making it a better choice for blood sugar management.
- High in Protein: Tuna, quinoa, and edamame provide high-quality protein, which helps keep you full and stabilize blood sugar levels.
- Rich in Fiber: Ingredients like quinoa, avocado, and vegetables contribute to the fiber content, essential for managing blood sugar levels.
- Healthy Fats: Avocado and sesame oil provide healthy fats that are beneficial for heart health and overall well-being.
- Balanced Nutrients: This poke bowl offers a balanced mix of macronutrients and micronutrients, supporting overall health and diabetes management.
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Ingredients
For the Tuna Marinade:
- tuna (fresh, sushi-grade, diced into bite-sized pieces) 1/2 lb
- soy sauce (low-sodium) 1 tbsp
- sesame oil 1 tbsp
- rice vinegar 2 tsp
- sesame seeds 1 tsp
For the Base:
- quinoa (dry) ¼ cup
For the Toppings
- avocado (sliced) ½
- cucumber (diced) 1 cup
- carrot (grated) 1
- edamame (shelled and cooked) ½ cup
- radishes (thinly sliced) ¼ cup
- sesame seeds 1 tbsp
- green onion (finely chopped) 1 tbsp
For the Dressing:
- mayo 1 ½ tbsp
- sriracha 1 tsp
- soy sauce (low sodium) 1 tsp
- lime juice 1 tsp
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Cooking Tips
- Freshness of Tuna: Ensure you use fresh, sushi-grade tuna for the best flavor and safety.
- Quinoa Preparation: Rinse quinoa thoroughly before cooking to remove any bitterness.
- Customization: Feel free to add or substitute other vegetables like bell peppers, seaweed, or cherry tomatoes for added variety.
- Dressing Variations: Adjust the amount of sriracha in the dressing to control the spiciness according to your taste preference.
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Instructions
- In a medium bowl, combine the cubed tuna, soy sauce, sesame oil, rice vinegar, and sesame seeds. Mix well and let marinate in the refrigerator for at least 15 minutes.1/2 lb tuna, 1 tbsp soy sauce, 1 tbsp sesame oil, 2 tsp rice vinegar, 1 tsp sesame seeds
- Rinse quinoa under cold water. In a saucepan, combine the rinsed quinoa with 1 cup of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed. Fluff with a fork and let cool slightly.¼ cup quinoa
- In a small bowl, whisk together the mayo, sriracha, soy sauce, and lime juice. Set aside.1 ½ tbsp mayo, 1 tsp sriracha, 1 tsp soy sauce, 1 tsp lime juice
- Begin to assemble the poke bowls by dividing the cooked quinoa evenly between two bowls as the base.
- Arrange the avocado, cucumber, carrot, edamame and radishes on top of the quinoa.½ avocado, 1 cup cucumber, 1 carrot, ½ cup edamame, ¼ cup radishes
- Add the marinated tuna poke to each bowl and garnish with green onion and sesame seeds. Drizzle the dressing over the bowls and serve.1 tbsp sesame seeds, 1 tbsp green onion
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FAQ
Can I use a different grain instead of quinoa?
Yes, you can use brown rice, cauliflower rice, or mixed greens as the base.Is there a substitute for soy sauce to make it soy-free
Yes, you can use coconut aminos or tamari for a soy-free alternative.How long can I marinate the tuna?
Marinate the tuna for at least 15 minutes, but you can marinate it for up to 1 hour for a stronger flavour.Can I make this bowl ahead of time?
Yes, you can prepare the components ahead of time, but assemble the bowl just before serving to keep it fresh.How do I store leftovers?
Store the tuna and vegetables separately from the quinoa and dressing in airtight containers in the refrigerator for up to 2 days.Is it possible to make this dish vegan?
Yes, replace the tuna with tofu or tempeh, and use a vegan mayo for the dressing.What is the best way to dice the tuna?
Use a sharp knife and dice the tuna into small, even pieces for the best texture and presentation.
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Nutrition
Per serving
Calories: 560.3kcal
Carbohydrates: 30.1g
Fiber: 8.7g
Sugar: 4.2g
Fat: 33g
Saturated Fat: 5.3g
Trans Fat: 0.02g
Protein: 36.7g
Nutrition Facts
Marinated Tuna Poke Bowl with Quinoa
Amount per Serving
Calories
560.3
% Daily Value*
Fat
33
g
51
%
Saturated Fat
5.3
g
33
%
Trans Fat
0.02
g
Cholesterol
47.5
mg
16
%
Sodium
575.5
mg
25
%
Potassium
1.114
mg
0
%
Carbohydrates
30.1
g
10
%
Fiber
8.7
g
36
%
Sugar
4.2
g
5
%
Protein
36.7
g
73
%
Vitamin C
13.9
mg
17
%
Vitamin D
6.5
µg
43
%
Calcium
134.3
mg
13
%
Iron
4.6
mg
26
%
Magnesium
152.1
mg
38
%
Zinc
2.4
mg
16
%
* Percent Daily Values are based on a 2000 calorie diet.
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