Low FODMAP Tuna Poke
Tuna poke is easy to make at home - make sure to read about how to buy the best quality fish.
Ingredients:
- 2 cups (400 g) short-grain sushi rice
- 2 cups (480 ml) plus 2 tablespoons water, divided
- Kosher salt
- ¼ cup (60 ml) rice vinegar
- 1 Persian cucumber, about 6-inches/15 cm long, trimmed, scrubbed and thinly sliced crosswise
- A few slices of fresh jalapeno optional
- 2 tablespoons lime juice
- 2 tablespoons white wine or mirin
- 2 tablespoons orange juice
- 2 tablespoons low-sodium soy sauce
- 4 ¼ ounces (120 g) firm, ripe avocado flesh, cut into cubes
- 1 pound (455 g) high-quality raw tuna, cut into ½-inch (12 mm) pieces
- 2 scallions, green parts only, cut into thin slivers (see image)
- 2 teaspoons sesame seeds
Preparation:
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Place rice in a mesh strainer and rinse under cool water until water runs clear. Combine rice and 2 cups (480 ml) water in a medium-sized saucepan, add a large pinch of salt, cover and bring to a boil. Adjust heat and simmer until rice is tender, about 20 minutes. Remove from heat, still covered and and let sit 10 minutes. Fluff with a fork and keep warm.
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While rice is cooking, w together the vinegar, 2 tablespoons reserved water and about 1 tablespoon salt in a non-reactive bowl until salt dissolves. Add the cucumber slices and jalapeno, if using, and stir them in to coat well. Allow to sit at least 10 minutes. These quick pickles can sit for a few hours.
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In another non-reactive bowl large enough to hold the tuna, whisk together the lime juice, mirin, orange juice and soy sauce. Add the tuna and toss to coat. Allow to sit for a maximum of 10 minutes.
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Right before serving, scoop rice into bowls, top with tuna, then garnish with drained cucumber pickles, scallions and sesame seeds.
Notes:
Tips
- Poke is not a dish that stores well. Plan ahead and make it the day you want to serve it.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Avocados: Both Monash University and FODMAP Friendly have lab tested avocados, and their results vary from one another. Monash recommends a Green Light low FODMAP serving size as 30 g. FODMAP Friendly gives them a “Pass” at 120 g. PLEASE read our article, Is Avocado Low FODMAP? In the article we address the fact that both Monash University and FODMAP Friendly use very misleading wording in their entries. Monash says 30 g is “1/8th an avocado” and FODMAP Friendly says “1/2 medium avocado”. As you will see in our article, avocados can vary from 3-ounces (85 g) a piece to over 2-pounds (910 g). GO BY WEIGHT – and the weight is flesh only.
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.