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Seared tuna, avocado & edamame poke bowls
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Poke is a dish from Hawaii, usually made with raw fish, pickles and other garnishes on a base of rice. Our take on it uses fresh tuna, a base of ready-cooked quinoa and a punchy dressing. It’s nutritious, filling and so easy to prepare.
100g frozen edamame soya beans
250g pack ready cooked red and white quinoa
1 Waitrose 1 Avocado, halved and sliced
120g pack pineapple chunks, halved
100g cucumber, finely sliced
240g pack Waitrose 1 Yellowfin Tuna Steaks
1 tsp sunflower oil
1½ tsp toasted sesame oil
2 tbsp reduced salt soy sauce
1½ tsp Cooks’ Ingredients Yuzu Juice (or 1 tbsp fresh lime or orange juice)
1 red chilli, finely chopped
1. Simmer the edamame beans in a pan of boiling water for 5 minutes, then drain and set aside. Next, tip the quinoa into the pan with 1 tbsp water and stir, warming through and breaking up any clumps. Divide the quinoa between 2 bowls and top with the avocado, pineapple, cucumber and edamame, leaving a space for the tuna.
2. Heat a frying pan over a medium-high heat. Brush the tuna steaks on both sides with the sunfl ower oil and fry for 2 minutes on each side if you want it pink in the middle or 4 minutes on each side if you prefer it more done. Lift out of the pan and set aside to cool for a minute; season with black pepper.
3. For the dressing, mix the sesame oil, soy sauce and yuzu (or lime or orange) juice. Slice the tuna and divide between the bowls, then spoon over the dressing. Scatter with the chilli and serve immediately.
You can also use rice for the base of the poke bowl instead of quinoa. We like sushi rice, wholegrain or black rice.
This recipe appeared within the August 2019 recipe card collection.
Recipe cards are free to pick up every month in Waitrose & Partners stores
Typical values per serving:
This recipe was first published in Thu Jul 25 12:42:00 BST 2019.