Mediterranean Diet Classic Poke Tuna Bowl

Elevate your mealtime with a Mediterranean twist on a Hawaiian favorite: the Mediterranean Diet Classic Poke Tuna Bowl. This vibrant, no-cook recipe combines fresh ahi tuna marinated in a zesty blend of soy sauce, olive oil, and lemon juice for a flavor-packed base. Layered with creamy avocado, crisp cucumber, sweet cherry tomatoes, and peppery arugula, this wholesome bowl is anchored by nutrient-rich quinoa. Toasty sesame seeds, briny capers, and a sprinkle of fresh parsley complete this light yet satisfying dish. Ready in just 20 minutes, this heart-healthy and protein-rich poke bowl is perfect for anyone embracing Mediterranean diet principles while craving a fresh, bold meal. Ideal for lunch or dinner, this recipe offers a delicious balance of textures, colors, and flavors.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 500 grams fresh ahi tuna
• 60 ml soy sauce
• 30 ml olive oil
• 15 ml lemon juice
• 1 tablespoon sesame seeds
• 1 medium avocado
• 1 small cucumber
• 150 grams cherry tomatoes
• 0.5 small red onion
• 200 grams cooked quinoa
• 100 grams arugula
• 2 tablespoons fresh parsley
• 2 tablespoons capers
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Start by preparing the ahi tuna. Cut the fresh ahi tuna into small bite-sized cubes and place them in a large mixing bowl.

Step 2

In a separate bowl, combine the soy sauce, olive oil, and lemon juice. Whisk together until well mixed. Pour this marinade over the tuna cubes and gently toss to coat evenly. Cover and refrigerate for at least 10 minutes to allow the flavors to meld.

Step 3

Meanwhile, prepare the vegetables and other ingredients. Dice the avocado, slice the cucumber into thin rounds, halve the cherry tomatoes, and thinly slice the red onion.

Step 4

Chop the fresh parsley finely and set aside.

Step 5

In the serving bowls, start by distributing the cooked quinoa evenly as a base.

Step 6

Once the tuna is marinated to your liking, remove from the refrigerator and divide among the bowls, topping the quinoa.

Step 7

Layer the avocado, cucumber, cherry tomatoes, and thinly sliced red onion evenly over the tuna in each bowl.

Step 8

Sprinkle the bowls with sesame seeds, chopped parsley, and capers.

Step 9

Finish each bowl with a handful of fresh arugula, and season with salt and freshly cracked black pepper to taste.

Step 10

Serve immediately and enjoy your Mediterranean Diet Classic Poke Tuna Bowl!

Nutrition Facts

Serving size	(1399.8g)

Amount per serving	% Daily Value*
Calories	1574.7

Total Fat 65.9g	0%
Saturated Fat 10.5g	0%
Polyunsaturated Fat 7.6g
Cholesterol 250mg	0%
Sodium 4245.1mg	0%
Total Carbohydrate 81.0g	0%
Dietary Fiber 22.9g	0%
Total Sugars 13.7g
Protein 170.2g	0%

Vitamin D 0IU	0%
Calcium 353.9mg	0%
Iron 13.6mg	0%
Potassium 4324.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.1%

Protein: 42.6%

Carbs: 20.3%