Hawaiian Poke

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Recipe contributed by Chef Geir, an award winning chef from Pink Fish Singapore.

Photo credit: Pink Fish.

 

Serves: 1

Ingredients

• 120g Salmon Fillet, cut into small cubes
• 20g Mesclun Salad, cut
• 20g Red Onion, cut into thin slices
• 60g Green Beans/ Broccoli, cut
• 150g Quinoa/ Brown Rice
• 10g Sesame Seeds
• 50g Avocado (Optional)
   

Hawaiian Poke Dressing*, mix

• 50ml Soya Sauce (lower in sodium)
• 5ml Sesame Oil
• 10ml Vinegar
• 0.5g Chilli Powder
• 8g Sugar
   

Chilli Mayo Sauce*, mix

• 50g Aioli
• 5g Sriracha Chilli Sauce
• 0.5g Chilli Powder
   

Mango Hot Sauce*, blend, boil and chill

• 1g Garlic
• 4g Onion
• 20g Jalapeno
• 30g Mango
• 10ml Vinegar
• 1g Salt
• 0.5g Coriander
• 10ml Water
   

Method

1. Add quinoa/brown rice into rice cooker, along with 300ml water**. Quinoa takes about 20mins to cook, while brown rice takes about 40mins to cook.
2. Grill the salmon cubes
3. Add the grilled salmon and mix it with 20ml of Hawaiian Poke Dressing
4. Add the quinoa/brown rice in a bowl
5. Add in mesclun salad, followed by green beans and/or broccoli
6. Add 20g of Chilli Mayo Sauce atop the salad
7. Add in grilled salmon cube and red onion
8. Lastly, add in 10g Mango Hot Sauce, and 10g sesame seeds
9. Repeat steps for additional portion
    

*Kindly note that the ingredients for the respective sauces is for 4 servings

** Ratio for Quinoa/Brown Rice: Water is 1 : 2

 

Nutrition tip

• Add less sauce to reduce your fat and sodium intake
• Consume all food in moderation
   

Nutrients per serving
 

Hawaiian Poke, without sauce

Energy: 473.4 kcal

Carbohydrate: 50.1 g

Dietary fibre: 6.7 g

Protein: 30. 8g

Total Fat (Saturated Fat): 15.4 g (4.1g)

Sodium: 53.1 mg

Cholesterol: 34.3 mg

 

20 mL of Hawaiian Poke Dressing

Energy: 24.5 kcal

Carbohydrate: 2.8 g

Dietary fibre: 0.1 g

Protein: 0.6 g

Total Fat (Saturated Fat): 1.3 g (0.2g)

Sodium: 607.5 mg

Cholesterol: 0 mg

 

20 g of Chilli Mayo Sauce

Energy: 118.8 kcal

Carbohydrate: 1.9 g

Dietary fibre: 0.1 g

Protein: 0 g

Total Fat (Saturated Fat): 11.6 g (1.9g)

Sodium: 107.2 mg

Cholesterol: 6.4 mg

 

10 g of Mango Hot Sauce

Energy: 3.5 kcal

Carbohydrate: 0.6 g

Dietary fibre: 0.2

Protein: 0.2 g

Total Fat (Saturated Fat): 0 g (0g)

Sodium: 57.9 mg

Cholesterol: 0 mg

 

Source: Singapore Heart Foundation

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