The Best of Hawaiian Food: Recipes for Poke and Lomi Lomi Salmon
I grew on the Big Island eating Hawaiian food alongside my mama’s Southern classics. Hawaiian food is unique because it incorporates flavors and ingredients from so many different cultures.
As an island, Hawaii has been at the crossroads for many travelers, traders, and explorers. Hawaiian food has also been heavily influenced by its first settlers, the Polynesian voyagers who settled the islands thousands of years ago.
Hawaii’s first settlers brought many Polynesian plants and animals with them, which continue to be used in traditional Hawaiian food. The Polynesians also drew heavily from the sea, using lots of fish.
Fish, The Healthiest Hawaiian Food
As a personal trainer, I’m always interested in recipes that provide a lot of soul-satisfying flavor but will still help me hit my goals in the gym.
Fortunately, the Hawaiian food I grew up with is good for both!
Some of my favorite Hawaiian foods are poke and lomi lomi salmon. Both dishes are full of lean protein, Omega 3s, and other important nutrients like B vitamins.
Blue Fin Tuna Poke
Blue fin tuna poke is an awesome post-workout meal. It’s easy to take with you. It’s high in protein and low in fat. And if you add some rice, you’ll have carbs to replenish the glycogen you burned during your workout.
Poke is also super easy to make. Just chop up the ingredients and combine. You can customize it with your favorite foods and flavors.
So how to make poke Drea style…
Blue Fin Tuna Poke Ingredients
2 large, sashimi-grade blue fin tuna steaks, about 1.5 pounds
1/2 cup chopped green onion (thinly slice)
3 tablespoons soy sauce, shoyu, or coconut aminos
1 teaspoon (light flavor, not toasted) sesame oil, or 1 tablespoon for bolder flavor (my favorite)
1 teaspoon chili sauce, chili oil or Sriracha (optional)
1 tablespoon sesame seeds (optional)
Blue Fin Tuna Poke Instructions
Cut the blue fin tuna it into small 1/2-inch cubes. Place in a bowl.
Add green onion, soy sauce, sesame oil, chili garlic sauce, and sesame seeds. Gently toss. Serve immediately or cover and refrigerate.
Optional Add Ins:
You can add these right before serving to boost flavor and make it a complete meal:
Pickled ginger
Seaweed salad
Leafy greens, spring mix, or an assortment of fresh herbs. I like cilantro!
White rice Whala pow!
A great tasty meal to help you keep you in line with your macros to get those results in the gym.
Lomi Lomi Salmon
Lomi lomi salmon is another favorite recipe from my childhood on the Big Island. I still make it because it’s super delicious and super healthy.
“Lomi” means “to knead or rub” in Hawaiian. That’s why Hawaiian massage is called “lomi lomi.” With this recipe you’ll be doing all the rubbing. You’ll be rubbing the salmon with salt, to be specific.
DIY Salt-Cured Salmon Ingredients
1/2 lb salmon filet, skin removed
Sea salt (Hawaiian is prefered)
DIY Salt-Cured Salmon Directions
Pat salmon filet dry with paper towels.
Rub both sides with a generous amount of sea salt, massaging gently (lomi lomi means to massage)
Wrap salmon in plastic wrap and but in a container.
Refrigerate for three days to cure.
Lomi Lomi Salmon Ingredients
1/2 lb salt-cured salmon
Two medium tomatoes, chopped
One onion (preferably Maui sweet, but red onion will do), chopped
Six green onions, chopped
Directions
Rinse the salt-cured salmon under cold water.
Soak the salmon in a bowl of cold water for one hour.
Pat salmon dry.
Dice the salmon into small, bite-size cubes, about the same size as your chopped vegetables.
Mix salmon with chopped vegetables.
Refrigerate mixture for one hour to allow flavors to meld.
Serve cold. You should not need any seasonings since the salmon is already salted.
My YouTube Channel Has More
If you like these recipes, check out my YouTube channel. My Lose Weight, Eat Tasty Food playlist has even more ideas for your next dinner.