Tuna and Avocado Poke Bowl

A Hawaiian poke bowl: marinated tuna, rice, avocado, edamame and raw vegetables. High in protein and omega-3, fresh and colourful, it is a complete, balanced meal that travels well.

Prep time: 20 min  |  Cooking time: 15 min  |  Servings: 2  |  Difficulty: Easy

Calculated per portion from the Anses Ciqual 2025 values for each ingredient, using the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 542 kcal · 49 g protein · 38 g carbohydrate · 24 g fat

Ingredients

• 250 g tuna (very fresh)
• 150 g rice
• 1 avocado
• 100 g edamame
• 1 carrot
• 3 tbsp soy sauce
• 1 tsp sesame oil

Method

1. Cook the rice. Cut the tuna into cubes and marinate it in the soy and sesame sauce.
2. Slice the avocado, grate the carrot and cook the edamame.
3. Put the rice into a bowl.
4. Arrange the tuna, avocado, edamame and raw vegetables on top.

Nutritional benefits

Tuna provides lean protein and omega-3 fats that are good for the heart, avocado good fats, and edamame plant protein. This colourful bowl brings together everything a balanced meal needs. For safety, use extra-fresh (sushi-grade) tuna that has been frozen beforehand.

Variations and substitutions

• With salmon or marinated tofu.
• With wholegrain rice or quinoa.
• With mango for a touch of sweetness.
• Spicier: sriracha, ginger.

Storage and making ahead

The components keep for 1 day, but raw tuna should be eaten straight away. Assemble at the last minute.

💡 Good to know

For raw tuna, choose extra-fresh fish that has been frozen for 24 hours beforehand: this is the safety rule for raw fish.

Related reading

Discover more high-protein recipes · cholesterol-friendly recipes · healthy & balanced recipes · lactose-free recipes.

Foods in this recipe: tuna · rice · avocado · edamame · carrot.

You might also like these recipes: Teriyaki salmon with rice and broccoli · Salmon and edamame Buddha bowl · Salmon and vegetable skewers.