If you’re looking for a fresh, balanced meal that’s quick to prepare and packed with nutrients, this healthy poke bowl recipe is a go-to favourite from the Registered Dietitians at Vitality Nutrition in Saskatoon, Saskatchewan. Poke bowls are fresh and naturally rich in protein, fibre, and healthy fats like omega-3s!

Why Poke Bowls Are a Dietitian-Approved Meal

• Omega-3 fats: salmon is rich in omega-3 fats which benefit heart health, brain health, reduce inflammation, and can even help lower LDL cholesterol.
• Fibre: our poke bowls includes avocado and edamame which are rich sources of gut-friendly fibre!
• Protein: the edamame and salmon in the bowls are rich in protein. 
• Blood Sugar Balance: this meal contains protein, fat, and fibre which are the winning trilogy of nutrients to stabilize blood sugar to keep you satisfied and energized through the day!
• Antioxidants, Vitamins, & Minerals: This bowl is packed with nutrients like folate, magnesium, and antioxidants from the edamame, avocado, and cucumber! 

Our poke bowl is made easy and tasty with a pre-made poke packet from Costco from the brand DOM Reserve! These poke packets are pre-portioned, quick to thaw, and flavourful with a blend of seasonings. We take out a package out of the freezer in the morning and it is ready to add to the poke bowl by lunch! 

Healthy Poke Bowl

Fresh, balanced, and dietitian-approved! This poke bowl comes together easily using a DOM Reserve salmon poke packet from Costco.

Ingredients

• 1 DOM Reserve Salmon Poke single packet

• 100g (¾ cup) shelled, frozen edamame

• ¼ cucumber

• ½ avocado

• ¼ cup cooked rice

• 1 tbsp light mayonnaise

• 2 tsp sriracha

Instructions

1. Thaw the Bases: Thaw the salmon poke packet a few hours before assembling the bowl. Thaw the frozen edamame a few hours before assembling, or quickly soak the frozen edamame beans in warm water and drain them immediately before you build your bowl.

2. Chop Veggies: Dice the cucumber and avocado into bite-sized pieces.

3. Mix the Sauce (Optional): In a small dish, mix the light mayo and sriracha together to create your spicy mayo drizzle.

4. Assemble the Bowl: Build your bowl starting with the cooked rice (feel free to adjust this serving size to match your personal carbohydrate needs), edamame, thawed salmon poke, avocado, and diced cucumber.

5. Toss & Serve: Toss the ingredients together to coat everything nicely in the sauce included with the salmon poke packet. Drizzle your homemade sriracha mayo on top and enjoy!

Recipe Notes

• Tailor Your Portions: Adjust the ingredient portions to line up with your personal nutrition and macro goals. For instance, if you have a larger appetite or higher energy needs, you can easily double the portion of rice and avocado or add an extra protein source!

Nutrition Facts

• Serving Size: 1 bowl

• Calories: 564

• Protein: 32g
• Carbs: 43g
• Fibre: 12g
• Fat: 30g

Dietitian Tips to Customize This Poke Bowl for Your Goals

• Athletes or Active Individuals: For athletes or active individuals, increase the carb with a larger portion of rice or an additional carbohydrate source like mango! You could also increase the calories by adding a larger serving of avocado. 
• Carb Sensitive: If you prefer a lighter carb meal (eg. PCOS, perimenopause, insulin resistance, or diabetes), swap out the rice for cauliflower rice!
• Higher Protein: If you prefer even more protein, you could do two poke packets or extra edamame. You could also add an extra serving of protein like shrimp!

FAQ

• Where do you find the DOM Reserve Salmon Poke packets? They are in the freezer section of Costco. Our dietitian, Courtney, found them at the South Costco in Saskatoon, Saskatchewan. There is also a tuna option if you prefer that to salmon!
• Are poke bowls healthy? Poke bowls are an extremely nutritious meal that balances protein, fibre, fats, and carbohydrates. The salmon has unique benefits as it offers omega-3 fats which support heart health, brain health, reducing inflammation, and more! This poke bowl is also loaded with gut-healthy fibre with the vegetables, avocado, and edamame!
• How do you pronounce poke? It is pronounced "poh-kay" (rhymes with okay), not "poki" or "poke".
• What does poke mean? "Poke" means "to slice" or "cut crosswise" in Hawaiian, referring to the cubed, marinated raw fish.
• Can I make poke without raw fish? Yes, you can substitute the raw fish with options like cooked shrimp, canned tuna, or cooked salmon!
• Are poke bowls safe during pregnancy? In Canada, it is recommended that pregnant women avoid raw or undercooked seafood due to the risk of foodborne illness. Talk to your Registered Dietitian for specific considerations for your pregnancy and omega-3 needs! You might still consider making this poke bowl with a cooked fish option like cooked salmon or shrimp.

Looking for Personalized Nutrition Support in Saskatoon?

Recipes like this are a great foundation — but nutrition is never one-size-fits-all!

At Vitality Nutrition, our Saskatchewan Registered Dietitians and Nutritionists work with clients on:

• Sustainable weight loss and body recomposition

• Perimenopause and menopause

• PCOS, endometriosis, and PMS/PMDD

• Eating disorders (eg. anorexia, bulimia, binge eating disorder, and ARFID)

• Autism Spectrum Disorder nutrition support
• Disordered eating
• Digestive concerns
• Fertility, pregnancy, and breastfeeding
• Introducing solids to infants at 6 months
• Sports nutrition and fuelling

If you’re looking for a Saskatoon nutritionist who focuses on realistic, evidence-based nutrition we’d love to support you.

👉 Book a consultation here!