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At a glance: Hawaiian Poke Bowl With Coconut Oil and Sesame: serves 2, cooked in coconut oil, with no seed oils.
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 in place of sesame oil.
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.
Coconut Oil in Place of Sesame Oil
Sesame oil is pressed from seeds, so this version leaves it out. Melted coconut oil carries the soy and chilli through the fish, and toasted sesame seeds bring the sesame flavour.
Serves 2 · Prep 20 min · Marinate 10 min
Ingredients
- 300g sushi-grade ahi tuna, cut into 2cm cubes
- 2 tbsp soy sauce
- 1 tbsp coconut oil, melted (for finishing)
- 1 tbsp coconut oil, melted (for the marinade)
- 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
- Combine soy sauce, the marinade coconut oil, salt, and chilli flakes in a bowl.
- Add tuna cubes. Toss gently to coat. Marinate 10 minutes — no longer or the soy sauce will 'cook' the fish surface.
- Build bowls: rice base, poke on top, avocado, edamame, cucumber, pickled ginger.
- Finish with spring onion, sesame seeds, and the finishing 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
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.
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