Vegetables Every Day

Vegetables Every Day
Carrot Tarator with Beets

Thursday, August 26, 2021


We are super lucky here in San Diego to be able to get fresh fish direct from the fishing boats here in San Diego.  Our go-to source has been Haworth Fish, we get their email (or see on Instagram or Facebook) when they have a boat in and pick the fish up at the dock (they are also at some the farmer's markets and they deliver). The other great source is the Tuna Harbor Dockside Market on Saturday mornings. 

The fish available include opah (large sunfish), yellowtail, ahi (yellowfin tuna), and last week we got bluefin tuna (maguro).  They sometimes have black cod.  To cook opah or yellowtail we normally do the super easy "fish on foil" technique on the grill (and make sure to not overcook it.. it gets pulled with the internal temp is about 125F).   The cod gets a flour and cornmeal dusting and then pan fried, it's a nice delicate fish. 

But one of my new favorites is to make Poke.  Poke is a traditional Hawaiian food, but is now heavily influenced by Japanese flavors and served in many customized ways.  This recipe is fairly heavy on the marinade, and is in the "bowl" form ... rice (although you can use noodles) topped with the fish then garnished to your hearts content.  

Poke goes together quickly ... I usually do all the vegetable cutting for the garnish (arrange on a platter if you are setting out for people to make their own bowls), then the onions, then the fish.  So one knife, one cutting board.  Put the seasonings on the fish, mix, and it's ready.  But it can wait for a while in the fridge if you want to do ahead. 

I get all the vegetable chopping done before getting the tuna out..

Then chop the tuna..

Add the seasonings then make the bowls. 



This is best the same day, but leftovers are still ok the next day… 


Serves 2-4 as a main  


Garnish (pick 2 or more): 

Thinly sliced cucumbers, radishes

Shaved or shredded carrots, cabbage 

Sliced bell pepper, hot peppers

Avocado Slices

Sprouts, cilantro or microgreens



¼ cup thinly sliced sweet onion

½ cup chopped green onions, green part only

1 pound sashimi-grade ahi tuna (can use either yellowfin or blue fin tuna), cut into ¾” cubes

¼ teaspoon gochutgaru (Korean red chili flakes) or other chili powder to taste

1 tablespoon finely chopped toasted macadamia nuts (optional)

1 teaspoon sesame seeds (or a bit more if not using macadamia nuts)

2 tablespoons soy sauce

1 tablespoon rice vinegar

1 teaspoon sesame oil

Salt to taste


Steamed rice for serving


Prepare ingredients for garnish and set aside. 


Slice onions and place into a medium-large bowl.  Get the ahi out of the fridge, cube and add to onions.  Add remaining ingredients, and gently stir together.  Taste and add salt if needed.  Can be served immediately, but best to refrigerate for 10 minutes or more. 


Make a poke bowl with some rice, top with poke, add garnishes.