Discover the art of making traditional Hawaiian Poke with this easy-to-follow recipe. Poke features tender, diced raw fish marinated in a blend of soy sauce and sesame oil, offering a deliciously fresh and savory taste. Perfect as an appetizer or main course, this dish captures the essence of Hawaiian cuisine and brings a taste of the islands to your kitchen. Follow our step-by-step guide to create this mouthwatering delicacy at home and impress your family and friends with a true taste of Hawaii. 

Ingredients:

- 1 lb fresh sushi-grade tuna or salmon, diced into 1/2-inch cubes

- 1/4 cup soy sauce

- 1 tablespoon sesame oil

- 1 tablespoon rice vinegar

- 1 teaspoon grated ginger

- 1 clove garlic, minced

- 1/2 teaspoon sea salt

- 1/4 teaspoon black pepper

- 2 green onions, thinly sliced

- 1 tablespoon sesame seeds (optional)

- 1/2 avocado, sliced (optional)

- Seaweed salad or pickled ginger for garnish (optional)

Instructions:

Prepare the Fish: Dice the fresh fish into 1/2-inch cubes. Ensure that the fish is of high quality and suitable for raw consumption.

Make the Marinade: In a medium bowl, combine the soy sauce, sesame oil, rice vinegar, grated ginger, minced garlic, sea salt, and black pepper. Mix well.

Marinate the Fish: Add the diced fish to the bowl with the marinade. Gently toss to coat the fish evenly. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.

Serve: Transfer the marinated fish to serving bowls. Garnish with sliced green onions, sesame seeds, and avocado slices, if desired. Serve with seaweed salad or pickled ginger on the side.

Enjoy: Your homemade Poke is ready to be enjoyed! Serve it as a refreshing appetizer or a satisfying main dish.

Feel free to customize your Poke with additional toppings like sliced radishes, cucumber, or edamame to suit your taste.

Nutritional Values:

Fresh Sushi-Grade Tuna or Salmon (1 lb):

   - Calories: 250-300 per 3.5 oz (100g)

   - Protein: 20-25g

   - Fat: 10-15g (depending on type of fish, with salmon having higher fat content)

   - Omega-3 Fatty Acids: High (beneficial for heart health)

Benefits:

   - High in Protein: Supports muscle growth and repair.

   - Omega-3 Fatty Acids: Helps reduce inflammation, supports heart health, and improves brain function.

   - Rich in Vitamins: Provides essential vitamins like B12 and D.

Soy Sauce (1/4 cup):

   - Calories: 30 per tablespoon (15ml)

   - Sodium: 920mg per tablespoon (very high)

Benefits:

   - Flavor Enhancer: Adds depth and umami to dishes.

   - Antioxidants: Contains antioxidants that may help fight free radicals.

Sesame Oil (1 tablespoon):

   - Calories: 120

   - Fat: 14g (mostly unsaturated fats)

Benefits:

   - Rich in Healthy Fats: Contains monounsaturated and polyunsaturated fats which are beneficial for heart health.

   - Antioxidants: Contains sesamolins and sesamin, which have antioxidant properties.

Rice Vinegar (1 tablespoon):

   - Calories: 0

   - Sodium: 0

Benefits:

   - Low in Calories: Adds tangy flavor without extra calories.

   - Digestive Health: May support digestion and improve gut health.

Grated Ginger (1 teaspoon):

   - Calories: 2

   - Carbohydrates: 0.5g

Benefits:

   - Anti-Inflammatory: Helps reduce inflammation and pain.

   - Digestive Aid: Aids in digestion and helps relieve nausea.

Garlic (1 clove):

   - Calories: 4

   - Carbohydrates: 1g

Benefits:

   - Immune Support: Boosts the immune system.

   - Heart Health: May help lower blood pressure and cholesterol levels.

Sea Salt (1/2 teaspoon):

   - Sodium: 1,200mg per teaspoon

Benefits:

   - Electrolyte Balance: Helps maintain proper fluid balance in the body.

Black Pepper (1/4 teaspoon):

   - Calories: 2

   - Carbohydrates: 0.5g

Benefits:

   - Digestive Health: May aid in digestion.

   - Antioxidants: Contains piperine, which has antioxidant properties.

Green Onions (2):

   - Calories: 10 per stalk

   - Carbohydrates: 2g

Benefits:

   - Nutrient-Rich: Provides vitamins A, C, and K.

   - Antioxidants: Contains compounds that may help reduce inflammation.

Sesame Seeds (1 tablespoon, optional):

   - Calories: 50

   - Fat: 4.5g (mostly unsaturated fats)

Benefits:

   - Healthy Fats: Rich in unsaturated fats and omega-6 fatty acids.

   - Minerals: Good source of calcium, magnesium, and iron.

Avocado (1/2, optional):

   - Calories: 120

   - Fat: 11g (mostly monounsaturated fats)

Benefits:

   - Heart Health: Rich in healthy fats that support cardiovascular health.

   - Nutrient-Rich: Provides potassium, vitamins E, K, and C.

Seaweed Salad (optional):

   - Calories: 50 per serving

Benefits:

   - Nutrient Dense: Rich in vitamins and minerals, including iodine and calcium.

Pickled Ginger (optional):

   - Calories: 5 per piece

Benefits:

   - Digestive Health: Often used to aid digestion and freshen the palate.

This nutritional breakdown highlights the key benefits of each ingredient, emphasizing their health advantages and contributions to the dish.