February 18, 2019

(pronounced "po-keh") means "to slice or cut." Originating from the islands of Hawaii, it started as a snack for fishermen. They used up the off-cuts of fish and added Japanese and other Asian seasonings. Poke is usually bite-sized pieces of raw fish or shellfish mixed with spices, herbs, nuts, fruits, vegetables, seasoning, seaweed and kukui, a nut relish. It can be served as an appetizer or snack.

As a main dish, it goes with rice, a freshly made salad or toasted bread. Whatever fish or shellfish you choose to use or seasoning you marinate it with, it is bloody delicious. Fresh and healthy, it's made in minutes and will satisfy the whole family.

I use freshly caught wild salmon in my recipe. Why salmon? Wild salmon contains at least two grams of omega-3 fats for every four ounces eaten, which is more than average the amount of omega-3 that most Americas will eat over the course of several days. Plus, it's very rich in vitamin D and selenium.

Research on fish also suggests that omega-3 fats help prevent chronic inflammation and decrease the risk of certain brain-related problems and depression. Studies have connected a high IQ to a diet rich in omega-3 fatty acids.

Poke
Serves 4

Ingredients:
2 tablespoons red onion, finely diced
¼ cup green onions, chopped
⅓ cup low sodium soy sauce
1 tablespoon local organic honey
1 tablespoon sesame oil
1 teaspoon pickled ginger, minced
12oz sushi-grade wild salmon (or ahi tuna), cut into bite size cubes
1 cup pineapple, peeled and cut into small dice
1 teaspoon sesame seeds

Serving options:
Salad (family style), Boiled Whole grain rice (single portions), Romaine lettuce (tapas style) or even toasted bread (appetizers)

How To Make:
In a medium bowl, mix together the red onion, green onion, soy sauce, honey, sesame oil, and pickled ginger. Add the cubed salmon or tuna and the pineapple, lightly toss to coat, allow to marinate for 10 minutes.
Using a slotted spoon lift out the salmon/tuna and place on top of the prepared salad or rice (discard any leftover marinade), scatter over the sesame seeds and serve immediately.

 

Enjoy,
Chef Mark .

Copyright © 2018, 2019 Mark Allison