{"id":40554,"date":"2021-07-13T11:06:15","date_gmt":"2021-07-13T17:06:15","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=40554"},"modified":"2025-03-07T11:24:35","modified_gmt":"2025-03-07T18:24:35","slug":"cooking-poke-at-home-is-easy-and-delicious","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/cooking-poke-at-home-is-easy-and-delicious\/","title":{"rendered":"Making poke at home is easy and delicious"},"content":{"rendered":"
<\/div>
\"Making
Making poke at home is easy and delicious. Photo courtesy of Bill St. John.<\/figcaption><\/figure>\n

Raw fish doesn\u2019t faze us anymore. We dine out on sushi, lots of it. We\u2019ve really gotten to like ceviche, and even build it at home.<\/p>\n

But we\u2019ve yet to fall for poke (POH-kay), Hawaii\u2019s raw fish salad, certainly easier than sushi to cobble together, and less complex than ceviche.<\/p>\n

These are perfect days to do-it-yourself poke. It\u2019s a cooling dish; it\u2019s ur-healthy; and though we Coloradans certainly live inland, the sea fish don\u2019t know that and they\u2019re hopping non-stops to DIA and getting here as fresh as ever.<\/p>\n

The simplest poke is basically large cubes of raw fish, sesame seed oil, soy sauce, sliced scallion and sesame seeds. It\u2019s a yin and yang of crunch and slither, salt and umami.<\/p>\n

Served over rice and greens (even such everyday greens as sliced iceberg lettuce), poke is a simple yet elegant whole meal.<\/p>\n

\"A
A variation on making plain poke is to add some cubed cucumber and peach, perfect at this time of year. Photo courtesy of Bill St. John.<\/figcaption><\/figure>\n

I\u2019m pretty sure that we don\u2019t do a lot of poke because we\u2019re infrequent buyers of sushi-grade seafood, but you can make poke with large cooked shrimp, any raw fish such as tuna, salmon, scallop, seabass or halibut (just be sure to buy super-fresh or frozen), firmer tofu or even cooked foods such as large portobello mushroom caps or skinned golden beets, both cut into large chunks.<\/p>\n

Non-Asians among us also are unaccustomed to cooking poke\u2019s customary sushi rice or sticky rice, so we reflexively might say \u201cNo way, poke.\u201d But regular rice, white or brown, of any length or girth, is just fine too, as are other grains such as quinoa, amaranth or bulghur. Soba or rice noodles, cooked and cooled, work well also.

Get more tips and recipes<\/a> from Bill St. John.<\/div>\n

The point is, poke is pretty much just something protein-ish, raw or cooked, garnished or dressed in delish and served over a grain. Easy peasy. Sure, raw fish poke is the apex and easy to assemble, but the spins are as facile as well. So just DIY.<\/p>\n

As for seasonings, go for a balance of salt, fat and umami. Soy sauce, rice vinegar and the oil of sesame seed are common, but you also can use citrus juices and mayonnaise (if this latter, try to find an Asian version of the tangy Kewpie brand).<\/p>\n

The Hawaiian word \u201cpoke\u201d means \u201cto slice\u201d<\/a> and that\u2019s the treatment for the fish or other chunked food, and often the accompanying greens or vegetables such as seaweed strips, cilantro, shredded cabbage, avocado (cubes or strips) or edamame.<\/p>\n

Know that the balancing counterpoint to any \u201cslice\u201d you make is a bunch of \u201ccrunch\u201d that you add, so let loose with add-ins such as matchstick carrots, mandarin orange segments, coins of cucumber, pickled ginger, dried seaweed strips, radish coins or slivers, and toasted wonton wrappers or pastel-colored shrimp or prawn crackers. Any wasabi? To the side.<\/p>\n

Tuna Poke<\/strong><\/h2>\n

Makes 2 servings.<\/p>\n

Ingredients for tuna poke<\/strong><\/h3>\n

3\/4 cup uncooked sushi or glutinous rice<\/p>\n

3\/4 pound #1- or #2-grade ahi tuna, cut into 3\/4-inch cubes<\/p>\n

1 tablespoon soy sauce or tamari<\/p>\n

2 teaspoons freshly squeezed lime juice or 1 teaspoon rice vinegar<\/p>\n

1\/2 teaspoon roasted sesame seed oil<\/p>\n

1\/4 teaspoon dried pepper flakes (plain red or Urfa or Aleppo)<\/p>\n

1\/3 large or 1\/2 medium jalape\u00f1o pepper, sliced see-through-thin<\/p>\n

2 large scallions, sliced into thin rings, white and light green parts only<\/p>\n

2 tablespoons chopped cilantro leaves<\/p>\n

Lettuce greens of any sort, chopped or sliced<\/p>\n

1\/2 teaspoon sesame seeds (roasted, white or black, or a mix)<\/p>\n

Directions for tuna poke<\/strong><\/h3>\n

Cook the rice and, when finished, set it aside, covered with a towel, refrigerated if desired. Put the tuna chunks in a bowl and add the soy sauce or tamari, lime juice or vinegar, sesame seed oil, and pepper flakes. Toss the fish in the dressing and set aside to marinate for 15 minutes or up to an hour, again refrigerated if desired.<\/p>\n

To a second bowl, add the jalape\u00f1o rings, the sliced scallions, and the cilantro leaves and toss them together well. When ready to serve, assemble 2 poke bowls or plates by laying down a bed of the lettuce greens in each, then putting 1\/2 the cooked rice atop each.<\/p>\n

Take the bowl of marinated fish and add the greens from the second bowl, again tossing well so that small bits of scallion, jalape\u00f1o and cilantro stick throughout. Arrange 1\/2 measure of the fish onto each serving, sprinkling decoratively with the sesame seeds.<\/p>\n

Variations of poke: <\/strong><\/h3>\n

– For a \u201csweet\u201d seasonal peach and cucumber poke, omit the dried peppers, jalape\u00f1o and cilantro and substitute 1 Colorado peach, skinned, pitted and diced, and 1\/2 cup cucumber, peeled and diced.<\/p>\n

– To make a \u201cNicoise poke,\u201d substitute an orange ponzu for the dressing (orange juice and a bit of grated orange zest for the lime juice, plus a splash of rice vinegar), and none of the other ingredients except the scallion. To the bowl, add green bean segments tossed thinly in olive oil, very good oil-cured black olives, hard-cooked eggs, a couple wee cooked waxy potatoes, some small jewel tomatoes, and use a bed of romaine lettuce.<\/p>\n

– For a \u201clunchroom tuna salad\u201d poke, make half the amount of dressing and add 1 heaping tablespoon Kewpie mayonnaise and 1 heaping teaspoon sweet pickle relish, both mixed in. Exchange chopped flat-leaf parsley for the cilantro, and omit the sesame seeds in favor of large, toasted breadcrumbs or croutons.<\/p>\n

Reach Bill St. John at billstjohn@gmail.com<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Raw fish doesn\u2019t faze us anymore. We dine out on sushi, lots of it. We\u2019ve really gotten to like ceviche, and even build it at home. But we\u2019ve yet to fall for poke (POH-kay), Hawaii\u2019s raw fish salad, certainly easier than sushi to cobble together, and less complex than ceviche. These are perfect days to […]<\/p>\n","protected":false},"author":2197,"featured_media":40555,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[4799,2366,9187,4415],"class_list":["post-40554","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-bill-st-john","tag-healthy-recipes","tag-readysetco","tag-recipes"],"acf":[],"yoast_head":"\nMaking poke at home is easy and delicious - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Cooking poke is pretty much just something protein-ish, raw or cooked, garnished or dressed in delish and served over a grain.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uchealth.org\/today\/cooking-poke-at-home-is-easy-and-delicious\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Making poke at home is easy and delicious\" \/>\n<meta property=\"og:description\" content=\"Cooking poke is pretty much just something protein-ish, raw or cooked, garnished or dressed in delish and served over a grain.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/cooking-poke-at-home-is-easy-and-delicious\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-13T17:06:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-07T18:24:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/07\/13104134\/DIY-POKE1-tiny.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bill St. John, for UCHealth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bill St. John, for UCHealth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/cooking-poke-at-home-is-easy-and-delicious\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/cooking-poke-at-home-is-easy-and-delicious\\\/\"},\"author\":{\"name\":\"Bill St. John, for UCHealth\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#\\\/schema\\\/person\\\/6fab47ae1c5b24834f25747358a6c8e3\"},\"headline\":\"Making poke at home is easy and delicious\",\"datePublished\":\"2021-07-13T17:06:15+00:00\",\"dateModified\":\"2025-03-07T18:24:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/cooking-poke-at-home-is-easy-and-delicious\\\/\"},\"wordCount\":985,\"publisher\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/cooking-poke-at-home-is-easy-and-delicious\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/uchealth-wp-uploads.s3.amazonaws.com\\\/wp-content\\\/uploads\\\/sites\\\/6\\\/2021\\\/07\\\/13104134\\\/DIY-POKE1-tiny.webp\",\"keywords\":[\"Bill St. John\",\"Healthy recipes\",\"Ready. 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