White fish poke bowl

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White fish poke bowl

This colourful Hawaiian-style dish will set your tastebuds racing

30 minutes

Serves 4

Zoe Griffiths

Recipe by: Zoe Griffiths | Registered nutritionist

This Polynesian classic uses frozen fish to keep the cost down and a zingy yoghurt dressing to pep it up

Zoe Griffiths

Recipe by: Zoe Griffiths | Registered nutritionist

This Polynesian classic uses frozen fish to keep the cost down and a zingy yoghurt dressing to pep it up

Ingredients

  • 300g brown rice
  • 4 fillets white frozen fish, defrosted and cut into chunks
  • 3 oranges, zest and juice
  • Freshly ground black pepper
  • 2 tomatoes, sliced widthways
  • 250g red cabbage, sliced
  • 1 large carrot, peeled and cut into matchsticks
  • A bunch of spring onions, peeled and sliced
  • 125g low-fat natural yoghurt
  • 1 tsp dried parsley
  • 20g sesame seeds

CALORIES: 495

FAT: 6.6g

5 A DAY: 3

SALT: 0.88g

SUGAR: 13g

Method

  1. Set the oven to 200°C/180°C fan.
  2. Boil the rice according to packet instructions.
  3. Place the fish, orange zest, orange juice (reserve 2 tbsp orange juice for the yoghurt dressing) and freshly ground black pepper in a bowl. Stir it to mix and divide between 4 pieces of aluminium foil on a baking tray. Fold over to create 4 parcels. Place in the oven and bake for 15–20 minutes until the fish is cooked.
  4. Add the cooked rice to 4 bowls.
  5. Then arrange the tomatoes, red cabbage, carrot and spring onions to the 4 individual bowls.
  6. To make the yoghurt dressing, mix the yoghurt, 2 tbsp of the orange juice and the dried parsley in a small bowl. Stir well to mix. Set aside.
  7. Remove the fish from the oven and place in the bowls.
  8. Then drizzle the yoghurt dressing across the poke bowl by dripping it from the side of a teaspoon or pouring from a jug.
  9. Sprinkle on the sesame seeds.
  10. Serve immediately.

Top tip

Choose your favourite raw vegetables to create your own Fish poke bowl. Go for bright colours like peppers, beetroot or radishes to create a vibrant and tasty dish.

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