Super simple, healthy and delicious Korean Tuna Power Bowl. Brown rice, a rainbow of veggies, and Korean tuna salad, drizzled with a yummy sesame dressing. The perfect healthy lunch ready in 5 minutes!
This post is sponsored by Blue Harbor Fish Co. I only work with companies and products that I love and use in my own kitchen. The opinions are always my own.
I have been on a serious bowl kick lately. It is truly my favorite way to whip up a quick, healthy, and delicious meal. Loaded with a variety of textures and flavors and best of all, I can use what I have handy in my fridge and pantry!
What is a Power Bowl?
Sometimes called a Buddha bowl, bliss bowl, nourishment bowl, or a detox bowl, or just a “bowl”, it simply refers to a healthy assortment of ingredients served in a… yeah you guessed it, a bowl.
Here are the essential components to create a delicious and well-balanced power/Buddha/bliss/nourishment/detox bowl:
- Veggies are the star – Sometimes I like a combination of cooked and raw veggies, sometimes I just want raw. I always try to shoot for at least 3 different vegetables.
- High-quality fat – this is essential. Typically it's in the form of avocado. Because… avocado, but sometimes it will be in the form of nuts or seeds.
- High-quality protein – Sometimes this is a vegan protein (like in my bbq tempeh bowl) or an animal protein (like in my za'atar spiced chicken detox bowl). Most often it is a quick clean protein from my pantry like my favorite tuna.
- Whole grain/complex carbohydrate/starchy vegetable – this part is optional, but I find adding either a whole grain like brown rice or a starchy veggie like sweet potato helps me feel full for hours and hours and hours!
- Pickled/fermented food – In addition to the gut health benefits of fermented food I absolutely LOVE the flavor kick! In this recipe, I used kimchi, in other recipes I've used quick pickled onions or a quick beet relish.
- A crazy delicious dressing – Don't skip this part, trust me it's essential.
O to the M to the G! Delicious!
Reasons Why This Korean Tuna Power Bowl will Give You All The Feels
- Quick and healthy clean eating protein – albacore tuna
- Extra protein, fat, and brain healthy choline – hard boiled egg
- Whole grain, sustainable energy – brown rice
- Healthy fat – thank you avocado. No, really. THANK YOU avocado.
- Minerals and antioxidants – Veggies! greens, carrots, and cucumber
- Fermented food for extra gut health support – Kimchi
You see why this is potentially the worlds most perfect meal?
This bowl is all about the spicy Korean fresh albacore tuna salad surrounded by a party of healthy crunchy veggies.
You will always, always find tuna packets in my pantry. Quick and easy protein solutions are a must in my kitchen. When life gets chaotic and crazy I know I can whip up a quick, healthy, protein-packed meal.
Blue Harbor sustainably caught, wild albacore tuna is packed in convenient pouches with just a bit of water and sea salt or simply water (no salt added). Simple, clean ingredients. The flavor is mild, fresh, and delicious without any of that canned food taste.
There are a few standout points that I love about Blue Harbor;
- Convenience – Perfectly portioned protein, without having to drain anything. These packets would be perfect to travel with!
- Taste – I am extremely finicky when it comes to tuna. I absolutely LOVE The taste of Blue Harbor. It is clean, light, and fresh, and mixes so well with a variety of flavors.
- BPA Free – This is a really important point for me. BPA is a known endocrine disrupter and is often found in the internal lining of cans and foil pouches. Blue Harbor cans and pouches are BPA free.
- MSC Certified – The Marine Stewardship Council is an international nonprofit that addresses the problems of unsustainable fishing. The MSC label recognizes sustainable fishing practices and ensures that MSC-certified tuna is traceable from ocean to plate.
- Wild, line-caught premium quality fish – For nutritional/health purposes, I only eat wild fish, never farmed. Line-caught is an important distinction regarding the environmental impact of fisheries.
- Soy free, gluten-free – This seems as if it should be a given, but it isn't always. I appreciate a brand that is conscious of fillers or additives that may contain soy or gluten. Blue Harbor has only 2 or 3 super clean, simple ingredients.
Overal, I love feeling good about the food I am eating and love knowing that Blue Harbor is a clean-living, sustainability conscious brand.
If you live in the northeast, like me, you can find Blue Harbor at Shoprite, KTM supermarkets, or Fresh Grocer.
This is a sponsored post written by me on behalf of Blue Harbor.
Korean Tuna Power Bowl
Ingredients
Korean Tuna Salad
- 8 ounces Blue Harbor Albacore Tuna
- 1 tbsp mayonnaise
- 1 tsp gochajung sauce
- 1 tsp soy sauce
- 1/4 cup celery, chopped
Sesame Dressing
- 1 tbsp toasted sesame oil
- 1 tbsp soy sauce
- 1 tsp honey
- pinch crushed red pepper
Bowl Ingredients
- 1 cup brown rice
- 2 cups leafy greens
- 1/4 cup carrots
- 1/4 cup cucumber
- 1 large egg, hardboiled
- 1/4 avocado, sliced
- 2 tbsp kimchi
Garnish
- 1 tsp toasted sesame seeds
- crispy seaweed, crumbled
Instructions
Korean Tuna Salad
- Combine all ingredients in a small bowl and stir together
Sesame Dressing
- Whisk ingredients together in a small bowl and set aside
Build your Bowl
- Arrange ingredients together in a bowl, top with tuna salad, drizzle with sesame dressing. Sprinkle sesame seeds and seaweed on top (optional)
Notes
- You can substitute mashed avocado for the mayo
- Use coconut aminos or tamari if you are soy or gluten sensitive
L Miller says
I made this for lunch today – it was absolutely fantastic! I forgot to make a hard boiled egg before assembling and I subbed cauliflower rice for brown rice, but otherwise, followed the recipe exactly. It was fresh and filling (but not overly so). I thought it tasted like a delicious sushi roll in a bowl. Thanks for the recipe!
AbraPappa says
Yay! Thanks for taking the time to share your success! I agree, it is totally like a delicious sushi roll in a bowl and I love the cauliflower rice sub!
Desiree says
I tried this bowl for lunch before the long run I had scheduled this weekend. I’ve never felt more energetic for 20+ miles in my life! I subbed the tuna you recommended for the albacore tuna cans from Lummi Island Wild (https://lummiislandwild.com/our-seafood/albacore-tuna-can/), and it was really dang delicious. This is going to be a long run staple for me.
AbraPappa says
Yay!! Love hearing that.
Williams says
I just need a word to describe this, I just love it. Very healthy and full of nutrition lunch, like a package. Thanks for sharing this tona fish idea. keep blogging.
Jessica Pinney says
What wonderful healthy lunch idea! The tuna packets make it sooo easy too. I love it!
Elena says
Looks like a great lunch bowl! I have everything for it besides gochajung sauce. I’m going to get it and make this recipe asap!
AbraPappa says
The gochajung is necessary, but one of my favorite pantry staples now 🙂 Hope you love it Elena!
Amanda Mason says
This looks so good! I’ve only had a Buddha bowl at PF changs and it was amazing but I really need to learn how to make my own bowls so I dont have to go out for this kind of yumminess! Can’t wait to try this! Your pictures look amazing!
Karyl | Karyl's Kulinary Krusade says
This bowl looks like such a perfect way to eat clean! I like cabbage, but I’ve never really been able to get into kimchi. I think the ones I’ve tried have been too spicy. But I’m loving everything else in the bowl
AbraPappa says
I completely understand I have yet to taste a kimchi that isn’t spicy, but that part is definitely optional 🙂
Jennifer says
I love your step by step tutorial in making your own power bowl. I don’t make them often because I feel like they’re always missing “something” but this post is super helpful! Your bowl looks delicious and jam packed with nutrients!
AbraPappa says
Thanks, Jennifer! I’m so glad you found it helpful 🙂
Anne Lawton says
I love that bowl – full of veggies and deliciousness, and that dressing – yum! I’m going to give this a try real soon.
AbraPappa says
The dressing is a must! 🙂
lauren says
I love that you broke down the elements of the bowl! I never thought to put a fermented food in there but that sounds like such a good kick and pop of flavor. This bowl sounds delicious!
AbraPappa says
Thanks, Lauren, yes the fermented add-in really bumps up the flavor and nutrients!
Marisa Franca @ All Our Way says
This would make a perfect lunch and we have brown rice in the fridge waiting for a good recipe. Well, looks like I just found it. Very nutritious and packed full of flavor.
Veena Azmanov says
This looks incredible and would make a wonderful dinner in our home. Love sesame dressing so definitely going to try this. Saving this for later.
Ashley @ Big Flavors from a Tiny Kitchen says
This looks SO, so good! I love pickled things, and that colorful assortment of toppings is just perfect here.
AbraPappa says
Pickled things are the best!!
Kiki Johnson says
I love LOVE LOVE tuna! And Korean food so this recipe is right down my alley. In fact, I have an opened tub of gochujang paste in my fridge and I have been meaning to google some recipes so that I can finally use it up. Perfect recipe at the perfect time. Thanks so much.
AbraPappa says
Yay!! I’m so glad Kiki, I love finding more uses for gochujang sauce!
Albert Bevia says
This tuna salad truly looks incredible! I love that sesame dressing, this is a must try
Ben Myhre says
Oh yeah. This looks like a power bowl for a mid-day power up. Full of all the nutrients a person needs and packed with flavor.
AbraPappa says
Thanks Ben! It is definitely packed with flavor 🙂