AI-generated photo.
Hawaiian · Iconic, Hawaii · United States
Seared poke
Also called poke
Seared poke (poke), a Hawaii plate from the United States.
Pai editors’ mark 5 / 5
Plan, list, and collections
Seared poke is cooked in Hawaii as its own plate, not as a copy of a restaurant menu. Sear the salmon until it is cooked through, cube it, and toss it with soy and sesame over warm rice. The celebrated bowl is often left raw. This one is cooked. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
74
Health score
Light & nourishing
Moderate
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 20%
- Carbs 38%
- Fat 42%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Suits · High protein
About 30.8 g of protein in the serving.
Watch · Low sodium
About 709 mg of sodium, above the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Salmon250 kcal
- Dry jasmine rice237 kcal
- Avocado82 kcal
- Toasted sesame oil22 kcal
- Sesame seeds11 kcal
- Soy sauce3 kcal
Glycemic load
Estimated glycemic load for this count: 41.6. The bands come from the ingredient table.
Portion
One serving, as written, is about 608 kcal.
Allergens. Fish, Gluten, Sesame, Soy, Wheat
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 608 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 608 kcal | 30% |
| Protein | 30.8 g | 62% |
| Carbohydrate | 56.6 g | 21% |
| Fiber | 4 g | 14% |
| Total sugars | 0.5 g | 1% |
| Fat | 28.2 g | 36% |
| Saturated fat | 5.1 g | 26% |
| Cholesterol | 66 mg | 22% |
| Sodium | 709 mg | 31% |
| Potassium | 795 mg | 17% |
| Calcium | 61 mg | 5% |
| Iron | 3.9 mg | 22% |
| Magnesium | 75 mg | 18% |
| Zinc | 1.6 mg | 15% |
| Vitamin A | 73 mcg | 8% |
| Vitamin C | 5.9 mg | 7% |
| Vitamin D | 13.2 mcg | 66% |
| Vitamin E · estimate | 4.6 mg | 31% |
| Vitamin K | 14 mcg | 12% |
| Thiamin (B1) | 0.7 mg | 54% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin (B3) | 13.4 mg | 84% |
| Vitamin B6 | 1 mg | 57% |
| Folate | 240 mcg | 60% |
| Vitamin B12 | 3.9 mcg | 162% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- Calories land in a hearty range. Pair it with a lighter meal later.
- Protein is high enough to make the meal satisfying.
- Fish here is a commonly eaten, lower-mercury choice when fully cooked. Follow your own pregnancy fish guidance.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Wide skillet
- Scale
- Spatula
- Timer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Salmon4 fillets480 g
Soy sauce1 tbsp21.74 ml
Toasted sesame oil2 tsp10.87 ml
Sesame seeds1 tbsp8 g
Avocado1 avocado160 g
Dry jasmine rice1.3 cups260 g
Scallion3 stalks25 g
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Seared poke. Heat to medium-high heat, pan about 375°F / 190°C and give it 5 minutes so the surface is actually hot. Weigh salmon, soy sauce, toasted sesame oil, sesame seeds, avocado, dry jasmine rice, scallion, kosher salt. Seared poke is cooked in Hawaii as its own plate, not as a copy of a restaurant menu. Sear the salmon until it is cooked through, cube it, and toss it with soy and sesame over warm rice. The celebrated bowl is often left raw. This one is cooked. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Seared poke is cooked in united states. Also called poke. Pat the surface dry before it hits the pan, or it will steam instead of brown.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Seared poke, until the edges take a little color. Do not crowd the pan. Brown in two batches if the pieces touch.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Seared poke at medium-high heat, pan about 375°F / 190°C. Start checking at 13 minutes. Seared poke is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was medium-high heat, pan about 375°F / 190°C.
Sauté 13 min
- 🇺🇸 United StatesNorth Americaicon-united-states-seared-poke-step-4
Seared poke, step 5
Step 5 · Seared poke
5Check the center of Seared poke, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇺🇸 United StatesNorth Americaicon-united-states-seared-poke-step-5
Seared poke, step 6
Step 6 · Rest 5 min
6Rest Seared poke for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in united states, with the sauce or garnish that belongs to it. Film Seared poke in this shot order and no other: broth poured from a height into a bowl; the table set with the garnish in a small bowl; a thermometer in the thickest center; parchment pressed into the pan. Slate words for the editor: quiche, sear, nacre, jasper, dough, blister, bloom, vapor, quartz, ladle.
Rest 5 min
How you know it is done
Seared poke is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was medium-high heat, pan about 375°F / 190°C.
If it goes wrong
- Seared poke looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Seared poke turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Seared poke, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Seared poke is one of the plates people ask for by name from Hawaii.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Sear the salmon until it is cooked through, cube it, and toss it with soy and sesame over warm rice. The celebrated bowl is often left raw. This one is cooked.
Allergens in the required list: Fish, Gluten, Sesame, Soy, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.