Recipe description
Published on: July 9, 2026
Protein Rich
Why this recipe fits you
- Rich in fiber from tomatoes and sesame seeds.
- Includes colorful plant foods that support dietary diversity.
- Balanced with tuna protein and healthy fats for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Ingredients
Tuna
200
gram
Tomato
2
piece
Oil, sesame
2
tablespoon
Soy sauce
1
teaspoon
Ponzu sauce
2
tablespoon
Rice
1
cup
Cucumber
1
piece
Avocado
1
piece
Seed, sesame
1
tablespoon
Instructions
1
Cook the rice according to package instructions and set aside.
2
Dice the tuna and tomatoes, and slice the cucumber and avocado.
3
In a bowl, combine the cooked rice as the base, then arrange the diced tuna, tomatoes, cucumber, and avocado on top.
4
Drizzle sesame oil and soy sauce over the bowl, then add ponzu sauce and sprinkle with sesame seeds.
5
Serve immediately and enjoy your fresh pokebowl.
Nutrition
470 kcal
Calories
28 g
Protein
40 g
Carbohydrates
5 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this recipe healthy and balanced?
Yes — it pairs lean tuna and tomatoes with sesame fats and ponzu for flavor, providing protein, fiber, and polyphenols as part of a varied diet.
Can I substitute tuna with another protein?
Yes. You can swap tuna for chicken, tofu, shrimp, or tempeh; keep portions similar.
Is this dish gluten-free?
It can be gluten-free if you use gluten-free ponzu (or a gluten-free soy alternative) and check the label, as some ponzu contain gluten.
How long does it take to make?
Roughly 20–30 minutes total, depending on prep speed.
Can I make this ahead for meal prep?
Yes — prep components in advance and store; assemble just before serving to keep texture.
What are the main nutrients in this bowl?
Lean protein from tuna, fiber and polyphenols from tomatoes, and healthy fats from sesame.
Are there vegetarian or vegan variations?
Yes — substitute with tofu or tempeh and choose vegan ponzu; verify ingredients (some ponzu use fish-based stocks).
How should I store leftovers?
Refrigerate promptly in airtight containers; best within 1–2 days.
Can I adjust the flavor or add spice?
Yes — add chili flakes, fresh chili, or grated ginger; adjust ponzu to taste.
Is ponzu sauce high in sodium or contain common allergens?
Ponzu can be salty; look for low-sodium versions and be mindful of sesame and fish (tuna). If needed, reduce salt or substitute.
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