Two Poke Bowls & How To Intuitively Build a Bowl


One dish,

… two delicious and equally nutritious ways. A friend of mine pointed out how expensive fresh fish was to buy, and she’s right. I realize that the use of fresh fish might put some people off poke bowls, for dietary reasons, cost reasons etc. So I made the exact same bowl two ways! One filet of tuna on average costs me CAD $7.00, whereas a block of organic, non GMO tofu costs about $2.00. That cost difference is huge, and honestly I love both protein sources!

So in this post you’ll find the instructions on how to create this poke bowl both ways, a DELICIOUS sauce (seriously make the sauce!), A N D at the very end of this post: an infographic simplifying the steps on how to use your intuition to create delicious bowls on your own, without leaving any nutrition out.

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A tuna based and plant-based rendition

Makes 1 serving


1/2 cup cooked brown rice
2 tsp red miso paste
1 cup mixed greens
2 inch piece of cucumber, julienned
1/4 small red onion, chopped finely
1 green onion, julienned
1/4 cup chopped fennel
1/4 avocado, chopped

Optional: Fish
1 filet of albacore tuna

Optional: GMO free tofu
1/3 block extra firm non GMO tofu
2 tbsp olive oil
1 tbsp coconut aminos
1 tbsp peanut butter
Sea salt and pepper

2 tbsp tahini
3 tbsp water
1 tsp apple cider vinegar
1 tsp sriracha
1/4 tsp chili flakes
Splash coconut aminos (or tamari)
Pinch of sea salt


  1. To pan sear the tuna, thaw in a silicone or plastic bag in cold water, then lightly salt each side of the filet. Heat a skillet with a generous amount of olive oil, then add the filet and allow it to cook each side for about one minute. Remove from heat and slice with a sharp knife.

  2. To prepare the baked tofu, press the tofu to remove excess water. Preheat oven to 375 F and line a baking sheet with parchment paper. Prepare the marinade by combining all ingredients in a bowl and whisking together, then soak tofu in this before placing on the baking sheet. Bake for 20-25 minutes, flipping half way.

  3. To prepare the sauce, whisk together all ingredients in a small bowl and set aside.

  4. Add bowl ingredients one at a time, followed by the protein and dressing. Garnish with seaweed, sesame seeds, and fresh herbs.