Lunch

Tuna Poke Bowl with Edamame and Sesame

Name: Tuna Poke Bowl with Edamame and Sesame
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 150 g Tuna steak; 150 g Cooked white rice; 60 g Edamame beans, shelled; 80 g Cucumber; 50 g Avocado; 20 g Spring onion; 1 tbsp (15 g) Tamari; 1 tsp (4 g) Toasted sesame oil; 5 g Sesame seeds; 1 sheet, about 3 g Nori sheets; A splash, for the rice Rice vinegar

Raw tuna dressed in tamari and sesame over vinegared rice, with edamame, cucumber and avocado. 52 g of protein for 628 kcal.

Calories: 628kcal
Protein: 52g
Fat: 21g
Carbs: 53g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Fish
Soya
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Tuna steak150 g
Eaten raw, so buy it from a counter that will tell you it is fine that way, and eat it the day you buy it. Weighed raw.
Cooked white rice150 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Edamame beans, shelled60 g
Shelled weight. In the pod, about half of what you weigh is pod.
Cucumber80 g
Avocado50 g
About a third of one. A whole half adds roughly 40 kcal. Flesh only. Half a medium avocado is about 70 g.
Spring onion20 g
Tamari1 tbsp (15 g)
Toasted sesame oil1 tsp (4 g)
Sesame seeds5 g
Nori sheets1 sheet, about 3 g
Rice vinegarA splash, for the rice

Method

Stir a splash of rice vinegar and a pinch of salt through the warm rice, then spread it on a plate to cool while you cut everything else.
Cut the tuna into 2 cm cubes and toss it with the tamari, sesame oil and half the spring onion. Leave it ten minutes and no longer, or the soy starts to cure the outside.
Boil the edamame for three minutes and drain. Dice the cucumber and avocado.
Rice in the bowl, the tuna and vegetables in sections on top, then the sesame seeds and the nori snipped over with scissors.

Worth knowing

Frozen and thawed tuna is a safer raw buy than something labelled fresh that has sat on a counter. Ask, and if the answer is vague, cook it instead: seared for a minute a side it still works here.
The rice and avocado are half the calories. The tuna itself is 52 g of protein for very little fat, so the bowl carries the sesame oil without complaint.

Other lunch recipes that share ingredients with this one, or every lunch at 600 calories a serving and over.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.