| 66 | 67 | 68 | 69 | 70 |
| 1 | 21 | 42 | 63 | 84 |
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1
30
131
Aku Poke
Oka
2
1
1
1
1
1
lbs. boneless tuna, cut in 1/2 inch cubes
cup ogo (fresh seaweed)
teaspoon red pepper flakes
teaspoon chopped green onion
small sweet onion
teaspoon roasted sesame oil
teaspoon minced fresh ginger
teaspoon Hawaiian sea salt or coarse salt
1
1
1
1
1
1
1
1
1
lb. or 2 cups fresh fish
cup lemon or lime juice
tomato
spring onion
carrot (optional)
small green pepper
small onion
cup coconut cream
small chilli (optional)
salt to taste
1
1
/
4
Combine all ingredients and marinate in the refrigerator for at least 30
minutes before serving. You can also make this dish with tako (octopus).
Clean the fish, remove all the bones, skin and any dark flesh. Cut up
the fish into even-sized cubes. Cover with lemon juice. Save some juice for
seasoning. Leave until the fish is tender.
Estimated Nutritional Values
Chop the tomato, pepper and onion very finely. Grate the carrot.
Drain off the lemon juice from the fish when it is ready. Add the
chopped vegetables and mix well. Add coconut cream, a little lemon and salt
to taste. Serve chilled.
Amount/Serving
% DV*
Amount/Serving
% DV*
1 %
Calories
134 kcal
2 Gm
7 % Carbohydrate
3 % Iron
3 Gm
Total Fat
1.8 Mg 10 %
Saturated Fat
Cholesterol
Sodium
1 Gm
5 % Calcium
56 Mg
259 IU
2.5 Mg
6 %
5 %
4 %
Note: High in saturated fat. To reduce, replace up to half coconut
cream with whole or low fat milk.
54 Mg 18 % Vitamin A
220 Gm 9 % Vitamin C
26 Gm 52 %
Protein
ASCC/EFNEP
*Percent daily Values (DV) are based on a 2,000 calorie diet
Estimated Nutritional Values
Servings in this recipe:
8
Amount/Serving
% DV*
Amount/Serving
% DV*
3 %
Milk:
0
Veg:
0.5
Fruit:
0
Bread:
0
Meat:
2
Calories
279 kcal 14 %
18 Gm 28 %
13 Gm 65 %
32 Mg 11 %
Carbohydrate
Iron
10 Gm
Total Fat
2 Mg 11 %
Saturated Fat
Cholesterol
Sodium
Calcium
23 Mg
4270 IU
2 %
Vitamin A
Vitamin C
85 %
131 Gm
5 %
37.1 Mg 62 %
Protein
21 Gm 42 %
*Percent daily Values (DV) are based on a 2,000 calorie diet
Servings in this recipe:
6
Milk:
0
Veg:
1
Fruit:
0
Bread:
0
Meat:
1
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