How To Make Your Own Protein-Packed Poke Bowl

poke bowl, Jacqueline Alwill, The Brown Paper Bag Nutrition,
Image: Jacqueline Alwill, The Brown Paper Bag Nutrition

Last year, we mentioned that poke bowls were having a moment. But it turns out, we were wrong. The spotlight hasn’t dimmed even slightly. From the streets of L.A. to Bondi beach, every country seems to have gained their own Hawaiian shack. And it’s no surprise why; they’re delicious. Jacqueline Alwill, nutritionist and founder of The Brown Paper Bag, describes it pretty aptly upon making this recipe.

“Sometimes you make things and they don’t come out as planned, other times you make them and you’re high-fiving yourself in the kitchen. This poke bowl session was more than that, more along the lines of fist-pumping, loud shout outs of ‘nailed it!!!! yewwwww!’,” says Jacqueline Alwill.

It’s rich in protein, omega-3s (which we don’t get enough of) and a good source of zinc. Alwill has swapped rice for cauliflower and broccoli so it’s extra healthy and grain-free. She warns not to be overwhelmed by the ingredients list, most of them cross over and you can edit how you please. Get ready to fist pump and dig in.

Brown Paper Nutrition’s Poke Bowl With Cauli-Broccoli Rice

Serves 2
GF | DF | SF


Cauli-Broccoli Rice

2 cups broccoli florets
2 cups cauliflower florets
1 tablespoon olive or coconut oil
1 clove garlic, peeled and sliced

Poke fish

180-200g pieces sashimi grade tuna or salmon, cut into 2cm cubes
1 tablespoon tamari
1 tablespoon sesame oil
2 teaspoons toasted sesame seeds
good pinch sea salt

Toppings (We used these but you can choose your own as you wish)

2 carrots, peeled and spiralised or grated
1 avocado, peeled and sliced
1 Lebanese cucumber, sliced or ribboned
2 tablespoons pickled ginger
Handful finely sliced red cabbage or baby spinach
Lime wedges
Optional: black sesame seeds, chilli flakes, micro herbs

Ponzu dressing

1 tablespoon rice wine vinegar (opt: apple cider vinegar but use just 1 teaspoon)
1 tablespoon mirin
1 tablespoon tamari
Good squeeze of lime juice, we used the other part of our wedges


  1. Make the ‘rice’ by blitzing the florets in a food processor until it resembles the consistency of rice.
  2. Warm a frypan on medium heat, add olive or coconut oil, then sliced garlic and saute for 1-2 minutes.
  3. Add broccoli and cauliflower rice and cook 4-5 minutes.
  4. Whilst this is cooking, mix tamari, sesame oil, toasted sesame and sea salt in a bowl, add fish and toss until evenly coated.
  5. In a separate bowl whisk together ingredients for ponzu dressing.
  6. To serve, divide cauli-broccoli rice between the bowls, arrange your toppings around the bowl and then place the poke in the middle on top. Drizzle all over with ponzu and eat.

+ Notes and Inspiration

  • Buy fresh sashimi grade fish and eat it fresh too.
  • If you don’t want to use fish and feel like more plants or vegetarian, swap the poke for some organic tofu, edamame or get your hands on some chickpea tempeh or something of that nature and sear it up before adding to the bowl.
  • Swap ingredients around and use rice/quinoa when you need slow-releasing carbohydrates to sustain you and try a variety of toppings too, most things go.

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