YOUR PRIMER TO HAWAIIAN RAW FISH - Eating fish twice a week is good for you, these Poké recipes will

The island that brought us Magnum, P.I., floral shirts, ukuleles and the now sorely missed Barack Obama is serving up the best food trend of 2017. Poké literally means ‘to dice’. In Hawaii, this traditionally refers to cubes of tuna on a bed of rice, but anything goes. And with a plethora of fresh ingredients – plus minimal added fats – it’ll give you a head start toward those grass skirt-ready abs, too.

i) Mahi mahi. So good they named it twice! This tropical fish is low in calories – just 85 per 100g – but high in protein. It’s also swimming in the inflammation-fighting nutrient selenium, so your body won’t flounder after a tough week’s training

ii) Salmon. Commonly served ‘lomi lomi’ (rubbed in salt or spice), a portion of salmon provides your Recommeded Daily Allowance of vitamin D. Almost a quarter of men are deficient in the nutrient, which is crucial for boosting testosterone. Call it sunshine on a plate.

iii) Ahi tuna. The poké staple has a protein-fat ratio of 20:1, plus it’s packed full of B vitamins to help you metabolize carbs. A study in Food Science & Technology found that frying or canning tuna reduces its omega-3 by up to 85%. So, raw wins out.

iv) Golden beet. Break from the theme and swap your surf for some turf. These beets pack all the stamina-boosting benefits of your garden variety, but in a sweeter package. Plus the yellow roots have more disease-fighting carotenoids.

If you''re like me, you don’t live within strolling distance of Waikiki beach, a good fishmonger is a must.- A quick Google search should locate one for you. The supermarket counter just won’t cut it here: You want to ask for Sashimi-grade fish, Spend your money on superfrozen tuna, which is kept at -60°C for a fresher taste and more nutrients. Ask for a side of salmon, too, and skin it using a long knife with flex: Cut deep to remove the grey membrane, which is less appealing when eating fish raw. Then dice with a good quality Sashimi knife  in a single motion, for clean edges – presentation is key. 

When it comes time to assemble your dish, adopt a Japanese ‘chirashi’ style, in where foods are scattered, rather than mixed. Be sure to let the rice cool first; if it’s warm, it’ll cook the fish. Finally, grab some chopsticks – or a fork if no one’s watching.

When prepping your poké, dress the cubes of fish in a chilli-shoyu sauce, made with ginger, tamari soy, sesame oil and togarashi pepper mix. Add to taste – you want to flavour the fish, not drown it.

Try out  these poké recipes and I guarantee You’ll be hooked!

Tahitian poisson cru poké & chips (serves2)

Ingredients

- White fish (monkfish, mahi mahi or cod), 160g

- Lime juice, cup

-  Tomatoes, 2

-  White onion, 40g

-  Coriander, handful

- Red chilli, ½

- Coconut milk, to taste

- Corn tortilla chips, 150g

Method

This first recipe has a Tahitian influence, So instead of using shoyu dressing, you’ll soak the fish in lime. Cube it small, so the citrus cures more of the flesh. After an hour max, mix with the salsa ingredients and coconut milk. Serve it up as a low-carb appetiser – or enjoy it with tortillas.

Classic ahi poké & pineapple salsa (serves 2)

Ingredients

- Sushi rice, 200g - Sushi vinegar, 40ml - Yellowfin tuna, 160g - Chilli-shoyu dressing - Pineapple salsa - Wakame seaweed, 80g - Crispy shallots, 35g

Method

Cook the rice, then add the sushi vinegar. If you’re craving an extra kick of flavour, add furikake seasoning, which you can find in most East Asian food shops. Dress your cubes of tuna with the shoyu-chilli sauce, then place them on top of the rice. Serve with pineapple salsa (rich in muscle-repairing bromelain), wakame and crispy shallots.

Lomi lomi salmon & yuzu mango salsa (serves 2)

Ingredients

- Short-grain brown rice, 200g - Sushi vinegar, 40ml - Salmon, 160g - Chilli-shoyu dressing - Mirin, dash - Yuzu juice, dash - Mango salsa - Edamame beans, 80g

Method

Cook the rice and mix with sushi vinegar. Slice the fish into 2-3cm cubes, then add the chilli-shoyu, mirin and yuzu juice. This time, add the dressing just before you serve, so the citrus doesn’t cure the fish, Garnish with mango salsa, then sprinkle on edamame beans for a top-up of iron and calcium.

#recipes #goodeats #seafood #rippedfuel #leanmusclemeal #musclefuel