> ## Content Index > Fetch the complete content index at: https://thefoodiekitchen.net/llms.txt > Use this file to discover other available public pages before exploring further. # Hawaiian Poke Bowl With Coconut Oil and Sesame - URL: https://thefoodiekitchen.net/hawaiian-poke-bowl-coconut-oil/ - Published: 2026-08-17T08:22:53.000Z - Updated: 2026-09-15T04:22:57.000Z - Description: Ahi tuna poke — cubed raw yellowfin tuna marinated in soy sauce, sesame oil, and Hawaiian sea salt — served over rice with pickled ginger, avocado, and edamame. The finishing oil is coconut oil and sesame. No seed oils. - Author: Savannah Ryan - Tags: Hawaiian Recipes, MAHA Recipes Poke — pronounced poh-keh — means 'to slice or cut crosswise' in Hawaiian. The dish is as old as Hawaiian fishing culture: fresh-caught fish, cut into cubes, seasoned with sea salt, seaweed, and kukui nut (candlenut) oil, and eaten immediately. The modern version that has spread globally adds soy sauce, sesame oil, and rice as a bowl base. This seed oil free version uses coconut oil as the finishing fat alongside sesame oil (used as flavouring, not as a cooking medium). ## The Fish Sushi-grade ahi (yellowfin tuna) is the standard poke fish — firm, flavourful, deep red, and suitable for raw consumption. Salmon poke has become equally popular. The sushi-grade designation means the fish has been frozen to kill parasites — not an indication of quality above regular fish, but a processing step that makes it safe to eat raw. Buy from a reputable fishmonger who specifies sushi-grade or sashimi-grade. ## Sesame Oil as Flavouring, Not Cooking Fat Sesame oil appears in the MAHA kitchen as a flavouring agent, not a cooking fat. Added cold to the marinated fish, its toasted sesame fragrance is intact and contributes the characteristic poke flavour. Cooking with sesame oil destroys the volatile aromatic compounds and produces bitter notes. Use it here cold, off the heat, as the finishing flavour alongside coconut oil. ## Serves 2 · Prep 20 min · Marinate 10 min Serves 2 Prep 20 min + 10 min marinate Cook 0 min (raw) ### Ingredients - 300g sushi-grade ahi tuna, cut into 2cm cubes - 2 tbsp soy sauce - 1 tbsp toasted sesame oil (finishing only) - 1 tbsp coconut oil, melted - 1 tsp Hawaiian sea salt - 1 spring onion, sliced - 1 tsp toasted sesame seeds - Pinch of chilli flakes - To serve: cooked sushi rice, sliced avocado, edamame, pickled ginger, cucumber, seaweed salad ### Method 1. Combine soy sauce, sesame oil, coconut oil, salt, and chilli flakes in a bowl. 2. Add tuna cubes. Toss gently to coat. Marinate 10 minutes — no longer or the soy sauce will 'cook' the fish surface. 3. Build bowls: rice base, poke on top, avocado, edamame, cucumber, pickled ginger. 4. Finish with spring onion, sesame seeds, and an extra drizzle of coconut oil. ## The Rice Sushi rice — short-grain Japanese rice seasoned with rice vinegar, sugar, and salt — is the correct base for poke bowls. Season while hot: 2 tbsp rice vinegar, 1 tbsp sugar, 1 tsp salt per 300g dry rice. The seasoned rice should be slightly sticky and subtly tangy — this contrast with the salty, umami-rich fish is what makes poke bowls work as a complete dish. ## Variations - Salmon poke — substitute salmon for tuna. The fattier fish takes the marinade differently and is slightly milder. - Spicy poke — add 1 tsp sriracha or 1 tbsp gochujang to the marinade - Tofu poke — press firm tofu and marinate for 30 minutes in the same base - Octopus poke — tako (octopus) poke is traditional in Hawaii, with boiled and sliced octopus Frequently Asked Questions How long can I marinate the fish? Maximum 15-20 minutes. Beyond that, the salt and soy sauce begin to denature the protein, changing the texture from firm to mushy. Can I use regular tuna from a can? No — poke requires fresh, sushi-grade raw fish. Canned tuna is cooked and has a completely different texture and flavour. Where to find sushi-grade fish? Japanese grocery stores, fish markets, and many supermarkets with quality seafood counters. Ask specifically for sushi-grade or sashimi-grade. Shop This Recipe Hawaiian Alaea Red Salt Traditional Hawaiian volcanic clay salt. Essential for authentic poke. [Get on Amazon →](https://www.amazon.com/dp/B07BVGMMPK?tag=thefoodieki0f-20&ref=thefoodiekitchen.net) Savannah Ryan · Amazon Savor Hawaiian 20 Hawaiian recipes in tallow and coconut oil — kalua pig, poke, haupia, laulau and garlic shrimp. [Get on Amazon →](https://www.amazon.com/dp/B0DT7TL51P?tag=thefoodieki0f-20&ref=thefoodiekitchen.net) Related Recipes - [Kalua Pig in Tallow](https://thefoodiekitchen.net/kalua-pig-tallow/) - [Lomi Lomi Salmon](https://thefoodiekitchen.net/lomi-lomi/) - [Pan-Seared Salmon with Brown Butter](https://thefoodiekitchen.net/pan-seared-salmon-butter-capers/) - [What Is MAHA?](https://thefoodiekitchen.net/what-is-maha/) Shop on The Foodie Kitchen - [Seed oil free pantry — every fat, every brand](https://thefoodiekitchen.net/seed-oil-free-pantry-staples-amazon/) - [All 25 cookbooks by Savannah Ryan](https://thefoodiekitchen.net/cookbooks/) 📌 **Follow on Pinterest:** [Hawaiian Seed Oil Free Recipes on Pinterest](https://www.pinterest.com/theefoodiekitchen/hawaiian-recipes/?ref=thefoodiekitchen.net) --- Follow Savannah: [@theefoodiekitchen](https://www.instagram.com/theefoodiekitchen/?ref=thefoodiekitchen.net) · [Facebook](https://www.facebook.com/profile.php?id=61572217094296) · [All Links](https://linktr.ee/theefoodiekitchen?ref=thefoodiekitchen.net)