Tuna poke bowl
A classic poke bowl of fresh diced tuna, cooked brown rice, tender spinach, tomato, red onion, radishes and spiralised courgette. It is served with a refreshing dressing of low-fat yoghurt, cucumber, basil and extra-virgin olive oil, combining lean protein, fibre and complex carbohydrates without excess calories.
At a glance
- Prep15 min
- Total15 min
- DifficultyEasy
Allergens
- Dairy
- Fish
Who this recipe is for
Tuna with brown rice and a light yoghurt sauce. It fits a weight-loss plan and works well as a quick, filling meal.
Ingredients
Step by step
- Wash the spinach leaves and place them in the bottom of a bowl to make a bed of spinach.
- Wash and dice the tomato; thinly slice the red onion and radishes, and spiralise the courgette or cut it into very fine strips.
- Arrange the vegetables over the spinach by colour.
- Add the 70 g of cooked brown rice to one side of the bowl.
- Cut the fresh tuna into even cubes of about two centimetres. You can serve it raw (frozen beforehand for at least 5 days at -20 ºC), briefly sear it in a hot pan, or marinate it for a few minutes with a few drops of lemon.
- Place the tuna in the centre of the bowl.
- Make the sauce by mixing the low-fat yoghurt with finely grated cucumber, chopped fresh basil, salt and a drizzle of extra-virgin olive oil.
- Pour the yoghurt sauce over the poke bowl or serve it in a small bowl on the side.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with lactose intolerance or a dairy allergy
Replace the low-fat yoghurt with unsweetened soy yoghurt or a simple vinaigrette made with lemon, olive oil and basil.
If you do not want to eat raw fish
Sear the tuna cubes over a high heat on a griddle for 1 minute on each side, keeping the centre juicy, or use well-drained canned light tuna in spring water.
If you are looking to reduce carbohydrates
Replace half the brown rice with raw grated cauliflower (cauliflower rice) to increase the amount of vegetables.
What it provides
Fresh tuna provides high-quality protein, very little fat and minerals such as selenium, phosphorus and magnesium. Brown rice supplies slowly absorbed carbohydrates and fibre, helping avoid sharp fluctuations in blood glucose. The low-fat yoghurt-based sauce has considerably fewer calories than traditional commercial sauces such as mayonnaise or sweet-and-sour sauces, while extra-virgin olive oil keeps it creamy.
The dietitian's tip
If you choose to eat the tuna raw, make sure it has been frozen beforehand for at least 5 days at -20 ºC to protect against anisakis. Cucumber and yoghurt sauce (a light tzatziki-style sauce) is an excellent way to add moisture to cold dishes without substantially increasing their calorie content.
Find more tips in our weight-loss plan. More protein-rich fish recipes: salmon poke bowl and oven-baked breaded hake.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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