This Mango and Tuna Poke Salad Bowl recipe swaps out sushi rice for greens and is complete with fun toppings, add-ins and a ridiculously easy to make mango dressing.
Fresh, sushi-grade tuna tossed with sweet onions and a flavorful Asian-Hawaiian fusion marinade. Served on a bed of crisp lettuce tossed with savory seaweed salad, crunchy cucumbers and creamy avocado; then generously drizzled with a tropical, fruity mango dressing.
Basically, this tuna poke salad bowl is giving me ALL the summer feels. 
It’s fresh, healthy, packed with good for you ingredients and it’s downright delicious too!
Not to mention, this poke bowl is like eating the rainbow! I mean, just look at that jewel-tone colored tuna with pops of green and drizzle of vibrant yellow mango sauce!
Eating food this pretty is impossible to pass up.
Hawaiian tuna poke bowls have become a popular food trend, and for good reason. Hawaiian poke bowls are quick, healthy and perfect for satisfying a sushi craving on a lower budget.
The main component of poke bowls is tuna poke. Poke (pronounced “POH-keh”) literally means “to cut or slice” in Hawaiian, and the word refers to bite sized pieces of raw fish – most commonly tuna – which is marinated in a soy sauce mixture.
Traditionally poke bowls consist of poke served over sushi rice, then topped with various vegetables, sesame seeds and umami-spiked sauces.
In this tuna poke salad bowl we are nixing the rice and opting for healthier greens, while 86-ing the spicy, creamy sauce and substituting a mango based dressing.
While Hawaiian tuna poke is healthy, whether or not your poke bowl is healthy completely depends on what else you are adding to your bowl.
A tuna poke bowl loaded with sushi rice, avocado and spicy sauce is going to have a lot more calories and be considerably less healthy than this Avocado Mango Tuna Poke Salad Bowl recipe.
However, no matter how you load-up, layer, or garnish your poke bowls, they are nutrient dense and do contain a high amount of protein and healthy fats, such as Omega 3.
The main key to keeping your poke bowl super healthy is to make sure you are customizing yours to include more greens, fruits, and vegetables and less processed ingredients.
Notes, Tips & Tricks for the best Avocado Mango Tuna Poke Salad Bowl recipe:
1. While the recipe below calls for sushi-grade tuna, you can absolutely substitute the tuna for any seafood you would like, just make sure you are using sashimi quality fish, or cooked seafood. Sushi-grade salmon, octopus, scallops or cooked crab are delicious options for this poke salad bowl!
2. The tuna poke will keep, covered, in the refrigerator for up to one day, however, it is best if eaten on the same day it is prepared.
3. The add-ins for the avocado mango tuna poke salad bowl are pretty limitless. I have included a ton of options in the recipe below, but feel free to use your imagination and top your bowl with whatever your heart desires!
4. The amount of water needed for the mango dressing depends on your preferred consistency for dressing. I recommend starting with 1 tablespoon and adding more water, an additional tablespoon at a time, until desired consistency is achieved. For reference, I used 1 1/2 tablespoons of water in my dressing. The same note applies to the honey and sriracha in the dressing. Always make a recipe your own by adjusting the measurements of ingredients to your taste.
Click here for the mango sauce recipe.
Print
Mango and Tuna Poke Salad Bowl
- Total Time: 15 minutes
- Yield: Serves 2
- Diet: Pescatarian, Omnivore
Description
Sushi-grade tuna gets a vibrant makeover in this Hawaiian-inspired bowl. Sweet mango and crunchy veggies add a delightful textural contrast.
Ingredients
- 1/4 cup (75 ml) small Sweet Onion
- 2 Green Onions
- 3 tbsp Low Sodium Soy Sauce
- 1 tbsp Mirin
- 1 tsp Sesame Oil
- Hawaiian Sea Salt
- 12-16 ounces (340-454 g) Sushi-grade Tuna
- 1 cup (237 ml) Seaweed Salad
- 4-5 cups (946-1183 ml) Spring Lettuce Mix
- 1 Avocado
- 1/4 cup (75 ml) English Cucumber
Instructions
- Prepare the dressing:
- In a medium bowl, combine the onion through the sesame oil. Season with a generous pinch of salt and whisk well to combine. Add the cubed tuna and toss gently to combine.
- In a serving bowl, add the lettuce, seaweed salad, avocado and cucumber. Top with the tuna poke mixture and optional toppings. Drizzle with dressing.
Notes
- For optimal flavor, marinate the tuna in the dressing for at least 15 minutes before serving.
- To prevent browning, store leftover tuna poke separately from the vegetables and serve immediately.
- Substitute edamame or shredded carrots for the cucumber for added texture and nutrition.
- Prep Time: 15 minutes
- Category: Main Course
- Method: No-Cook
- Cuisine: Japanese
Nutrition
- Serving Size: 1 bowl
- Calories: 500
- Sugar: 10
- Sodium: 800
- Fat: 30
- Saturated Fat: 5
- Unsaturated Fat: 20
- Carbohydrates: 40
- Fiber: 5
- Protein: 30
- Cholesterol: 100
Frequently Asked Questions
What type of tuna should I use for this poke salad bowl?
You should use fresh, sushi-grade tuna, as it is safe to eat raw and has the best flavor for this dish.
Can I substitute the mango dressing with another type of dressing?
While the mango dressing is a key component of the dish, you can experiment with a light soy sauce or sesame dressing, but it will change the overall flavor profile.
How can I prepare the seaweed salad for this recipe?
You can use store-bought seaweed salad or rehydrate dried seaweed by soaking it in water as per package instructions, then season it lightly with soy sauce and sesame oil.
