Recipe: Prawn Poke Bowls

3 minutes to read


The writer, cook and photographer behind Your Ultimate Menu

Difficulty: Easy

Ready In: 25 Minutes

Serves: 4



  • ¼ green cabbage
  • ½ telegraph cucumber
  • ½ small red onion
  • 1 red capsicum
  • 1 mango
  • 1 avocado
  • 1 cup frozen edamame beans (150g)


  • 1 clove garlic
  • 1 ½ tsp grated fresh ginger
  • 3 ½ Tbsp GF soy sauce
  • 1 Tbsp apple cider vinegar
  • 1 ½ Tbsp sesame oil
  • 1 Tbsp honey

Sesame Seeds and Prawns

  • 1 Tbsp sesame seeds
  • 1 Tbsp olive oil
  • 500 g frozen prawn cutlets (heads removed), defrosted (1lb 2oz)

To Serve

  • 2 x 250 g microwave pouches brown rice with chia seeds (2 x 8.8oz)
  • Shredded dried seaweed (optional)


1. Prepare Salad

Finely shred cabbage. Dice cucumber and red onion. Slice capsicum and mango into strips. Dice avocado. Place edamame beans in a heat-proof bowl and pour boiling water over the top. Leave for 5 minutes, then drain.

2. Make Dressing

Meanwhile, prepare dressing. Crush garlic. Place garlic, ginger, soy sauce, vinegar, sesame oil and honey in a small jar. Shake well to combine.

3. Cook Sesame Seeds and Prawns

Heat a large frying pan over medium-high heat. Add sesame seeds and cook for a couple of minutes, until toasted. Remove into a small bowl. Heat olive oil in the pan, then add prawns and season well with salt and pepper. Cook prawns for 3-4 minutes, until they have turned pink and opaque.

4. Serve

Microwave rice according to instructions on the packet. Divide rice and salad ingredients between individual serving bowls. Top with prawns and drizzle dressing over the top. Finish with a sprinkle of sesame seeds and shredded dried seaweed, if using.

Recipe Notes

  • Wine Match: A Gewürztraminer is the perfect pairing.
  • Gluten-Free Option: Make sure you use gluten-free soy sauce.
  • Ingredient Notes / Swaps: Crunchy lettuce can be used instead of cabbage. Prawns could be replaced with fresh salmon or tuna – eat it raw (you can marinate it in half of the dressing while you prepare the rest of the meal, if you like) or have it cooked. Diced, cooked chicken thighs are a great non-seafood option. Beef rump steak would work too (cook whole, leave to rest, then slice into strips to serve). Choose your favourite microwave pouches of rice if you can’t find any with chia seeds.
  • Storing and Reheating: Store edamame beans, prawns and rice together – reheat in the microwave. Keep salad in a separate container. Assemble poke bowls just before serving.

This dish is great for those who prefer a gluten-free diet, or individuals who are careful about their ingredients due to Coeliac disease. If you are unfortunate to have Coeliac disease, and not sure where to start, we suggest reading Coeliac Disease — Testing, Treatment and Diet

A bit more about the master chef behind this recipe…

Cooking, baking and creating recipes have always been Josie’s passions. She has a Bachelor of Food Technology and works as a freelance recipe developer, food stylist and photographer.

Josie launched her website, Your Ultimate Menu, as a way to help others solve the dreaded “what’s for dinner?” question. Each week she provides recipes for three easy meals together with an organised shopping list. 

Her sister’s recent diagnosis with coeliac disease has inspired Josie to provide gluten-free options for all of her recipes.

Like this recipe? Check out Josie’s website for more cooking inspiration! 

0/5 (0 Reviews)

Leave a Comment

Your email address will not be published. Required fields are marked *