Pokè: characteristics and ingredients

The origins of Poké are lost over the centuries. It seems that when the Americans reached Hawaii in thenineteenth centurythis dish was already present in the tables of the poorest fishermen, who consumed it with what little fish remains to them. The classic recipe ofHawaiian Pokédid not see the light before the 70s, a period in which this dish began to be exported outside the archipelago.

There are three main types of Poké, classified according to the type of fish chosen for the preparation:

• Aku Poké : prepared with skipjack tuna ;
• He’e Poké (sometimes also calledTako Poké): prepared withoctopus;
• Ahi Poké: it is prepared withyellowfin tuna;

Obviously nowadays you can also use other types of fish, such assalmon, or shrimp, scampiorseafood. Poké is usually served withseaweed, rice, chillies, spring onions, oilandsesame seedsin aPoké Bowl. The influences of Japanese cuisine on Poké have been remarkable, so much so that in most cases the dish served in Hawaiian restaurants is very different from what can be enjoyed in Italian restaurants.

Healthy features of Poké Bowls

In a traditional Poké Bowl there are many essential nutrients for the body. For the preparation are usually used fish rich in unsaturated fatty acidsOmega-3, Vitamin DandPhosphorus. The intake of the former is recommended for the proper functioning of theheart,brain functionand to preventstates of inflammation. Vitamin D facilitates bone calcification by regulatingcalciummetabolism and also a correct intake of phosphorus can facilitate this mechanism.

Even the side dishes that are usually inserted in the Bowls (onions, algae, sesame seeds, etc.) are rich inantioxidants. From the point of view of preparation it is a very easy dish to prepare and from a strictly commercial point of view it lends itself very well to takeaway andFood Delivery.

From a caloric point of view, a Poké Bowl prepared with tuna or wild salmon and few condiments has a balanced intake that goes well with dietary diets.

Main cons of this dish

Another condiment that helps to raise the caloric value is sesame oil, present in most of the preparations. Soysauce (often present in very generous quantities) instead provides high quantities of sodiumtags. If you suffer from hypertension or heart disease, it is advisable to limit the daily intake of this mineral.

As if that weren’t enough, tuna is a food to eat without exaggerating due to the levels of mercury that may be present in its meat. The consumption of raw fish also requires particular precautions such as blast chilling with suitable tools. Consuming a Poké Bowl made with freshly caught fish without culling could lead toparasites or allergic reactions .

Is Poké a healthy dish? Conclusions

In conclusion, Poké is not in itself a dish to be avoided, but rather to be prepared with due care.

For a dish with a low glycemic index and a mineral intake within the limits, it is recommended to consume the Poké with the least number of toppingstags. Portions should then contain low quantities of soy sauce and/or sesame oil, and as far as fish is concerned,wild salmonshould be preferred to farmed salmon . You can also opt for fish such asmackerel, cod or trout , as well as crustaceans such as Prawns or Prawns .

Brown rice or other cereals such asbarley or quinoa is preferable to white rice, alternatively it can be eliminated in favor of legumes or protein foods such asseitan or tofu. To conclude, following these precautions it is possible to consume a more balanced dish with a lower caloric intake.