Seasoned » Recipes » Recipe

Island Poke Bowl (Tuna, Avocado, and Edamame Poke)

Island Poke Bowl recipe excerpted from Wholesome Bowls by Melissa Delport.

I hope that this poke bowl inspires you to develop your own poke bowl once you’ve learnt about the bowl basics. It has a healthy fat, a protein, a grain, greens and a few different pops of flavour such as seaweed and mango. If you adopt these simple principles, the flavour combinations are endless.

Brown Rice Tip:

1 cup uncooked rice serves 4

The ratio: 1 cup rice to 2½ cups water


Add the water and a pinch of salt to a saucepan over medium heat and bring to a simmer.

Add the rice and simmer, uncovered, for 25 minutes. Don’t stir the rice during cooking or else you risk making it stodgy.

Taste the rice. If it is slightly al dente, remove from the heat, keep covered and steam for another 10 minutes.

Island Poke Bowl recipe excerpted from Wholesome Bowls by Melissa Delport.

Island Poke Bowl (Tuna, Avocado and Edamame Poke)

Melissa Delport
Health Tip: Edamame beans are an excellent plant-based protein and are high in calcium and iron. Visit your local Asian supermarket if you can’t find them at the grocery store. They add the perfect pop of colour and crunch to a meal.
Course Dinner, Lunch, Side Dish
Cuisine Asian
Servings 2 people


For the bowl:

  • 1 cup (200g or 7oz) uncooked brown rice
  • 7 oz (200g) cooked tuna, cut into 1/2 inch (1cm) cubes
  • 1 cup (160g or 5-3/4 oz) edamame beans(green soybeans), blanched
  • 1 mango, diced
  • 1/2 cup (115g or 4oz) sliced onions, fried until crispy
  • 1 avocado, sliced
  • 2 tablespoons pickled ginger
  • 2-1/2 teaspoons sesame seeds
  • 1 sheet nori seaweed, rolled and sliced
  • 1/2 teaspoon sesame seeds
  • Salt
  • Pepper

For the dressing:

  • 2 tablespoons tamari
  • 1/2 red chilli, finely chopped
  • Juice of 1 lime
  • 1 tablespoon rice wine vinegar


  • Cook the brown rice as per the packet instructions. If you want an extra magic touch to your rice, see tip above. Once ready, set aside.
  • In a small bowl, add all the ingredients for the dressing and mix well.
  • Now it’s time to assemble the bowl. Don’t be afraid to get creative with the way you build this bowl. Beautiful and unique presentation is a great way to connect with your food.
  • Once you have assembled the ingredients, drizzle over the dressing and sprinkle with sesame seeds. Season to taste and tuck in!


Wholesome Bowls by Melissa Delport. © 2023 by Watkins Media Limited. Typography and design copyright © Penguin Random
House South Africa (Pty) Ltd 2018, 2023
Text and photography copyright © Melissa Delport
2018, 2023.Excerpted with permission from Wholesome Bowls, by Melissa Delport. Copyright © 2023 by Watkins Media Limited. Published by Nourish, an imprint of Watkins Media Limited.
Keyword Avocado, Edamame, Melissa Delport, Poke bowl, Tuna, Wholesome Bowls

Follow Us

Stand up for civility

This recipe is funded in large part by Connecticut Public’s Members — listeners, viewers, and readers like you who value fact-based journalism and trustworthy information.

We hope their support inspires you to donate so that we can continue telling stories that inform, educate, and inspire you and your neighbors. As a community-supported public media service, Connecticut Public has relied on donor support for more than 50 years.

Your donation today will allow us to continue this work on your behalf. Give today at any amount and join the 50,000 members who are building a better—and more civil—Connecticut to live, work, and play.