American · lunch, dinner
Hawaiian Ahi Tuna Poke
Video by Just One Cookbook on YouTube · Open on YouTube
- Low carb (2.8 g net carbs) but not keto: 26% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free with a swap: Use tamari instead of soy sauce to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Fish, Sesame, Soy. Check labels on stock, sauces and spice mixes.
About 37 g of protein for around 220 kcal a serve, and rich in selenium and vitamin B12 from the raw tuna. Nothing is cooked or fried; the dressing is just soy sauce and a little sesame oil.
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Ingredients 9
Method
Tap a time to watch that step in the video.
- If using ogo, soak the dried seaweed in water for 5 minutes, squeeze it dry and cut into 2–3 cm pieces. 0:19
- Thinly slice the sweet onion and green onions. Cut the tuna into bite-size cubes. 0:38
- Put the tuna, onions and seaweed in a large bowl. Add the soy sauce, sesame oil, salt and ginger, and mix gently. 1:24
- Cover and refrigerate for at least 1 hour (up to 12 hours). 2:09
- Sprinkle with toasted sesame seeds and serve. Eat it the same day. 2:16
Tip. Serves 3 as a main or 4 as a starter. For a poke bowl, spoon it over steamed short-grain rice (the cook suggests about 250 g cooked rice each) with avocado, edamame or cucumber. Use only sashimi-grade fish.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 5%
- Protein 68%
- Fat 27%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High474%
11 µg a serve, mostly from sashimi-grade ahi tuna (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High204%
112 µg a serve, mostly from sashimi-grade ahi tuna (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High67%
1.1 mg a serve, mostly from sashimi-grade ahi tuna (96%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High25%
0.4 g a serve, mostly from sashimi-grade ahi tuna (92%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium High20%
84 mg a serve, mostly from sashimi-grade ahi tuna (72%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K Source18%
22 µg a serve, mostly from green onions (95%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin D Source12%
2.4 µg a serve, mostly from sashimi-grade ahi tuna (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Potassium Source11%
510 mg a serve, mostly from sashimi-grade ahi tuna (77%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source10%
1.9 mg a serve, mostly from sashimi-grade ahi tuna (64%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 6
Zinc9%
1 mg a serve, mostly from sashimi-grade ahi tuna (76%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate7%
27 µg a serve, mostly from wakame (48%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E5%
0.8 mg a serve, mostly from sashimi-grade ahi tuna (76%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium3%
44 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A3%
30 µg a serve, mostly from sashimi-grade ahi tuna (80%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C3%
3.1 mg a serve, mostly from green onions (61%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Just One Cookbook; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.