Hawaii's favorite fish salad - includes recipes and a listing of Hawaiian and Japanese descriptions of poke ingredients

Sunset, Sept, 1996 by Linda Lau Anusasananan

Makes: 4 main-dish, 8 appetizer servings

1 tablespoon sesame seed 1 pound ahi tuna, about 1 inch thick, rinsed and patted dry 1 teaspoon salad oil 1 cup fresh or soaked frozen ogo (see Notes), rinsed and coarsely chopped 1 firm-ripe tomato (about 6 oz.), cored and chopped 1/2 cup thinly sliced green onions 2 tablespoons soy sauce 1 teaspoon Asian sesame oil 1/2 teaspoon hot chili flakes

1. Stir sesame seed in a 10- to 12-inch nonstick frying pan over medium heat until golden, about 5 minutes; remove from pan and set aside.

2. If you want to serve the poke raw, cut tuna into 1/2-inch cubes. If you want to cook the fish first, place frying pan over high heat. When pan is very hot, add salad oil and swirl to coat pan bottom. Add the whole piece of fish and cook, turning once, just until lightly browned on outside but still red inside (cut to test), about 2 minutes total. Remove from pan and cut into 1/2-inch cubes.

3. Reserve 1/4 cup ogo for garnish. In a large bowl, mix tuna, remaining 3/4 cup ogo, tomato, green onions, soy sauce, sesame oil, and chili. Spoon into serving dish and garnish with reserved ogo and toasted sesame seed.

Per cooked main-dish serving: 179 cal., 23% (42 cal.) from fat; 30 g protein; 4.7 g fat (0.8 g sat.); 5.5 g carbo.; 595 mg sodium; 51 mg chol.

RELATED ARTICLE: POKE LINGO

Here's how to interpret Hawaiian and Japanese descriptions of poke ingredients that you're apt to encounter on Island menus.

'Ahi. Hawaiian name for yellowfin (also called bigeye) tuna. The fish is sold in two grades: Sashimi-grade has a deeper red color and is used for raw fish preparations such as poke and sashimi. Fry- or grill-grade is usually cooked but only until very rare. As the surface browns, the flesh beneath turns white, but the interior of the fish should remain red.

Aku. Hawaiian for bonito (also called skipjack tuna). The deep red flesh is bolder in flavor than ahi.

'Alaea. Hawaiian coarse sea salt. The salt harvested on Kauai is red.

A'u. Hawaiian for swordfish.

'Inamona. Roasted kukui nuts pounded to a paste with coarse salt. You can buy this mixture in Hawaii. Use sparingly as a relish or for seasoning; in large quantities it can act as a laxative.

Kukui nut. The nut of the kukui tree. Roasted, the nuts taste a bit like toasted sesame seed and are used to make 'inamona. Polished, walnut-size kukui nuts are exceptionally black and glistening, and are made into jewelry and ever-lasting leis (necklaces).

Limu. Hawaiian for any kind of seaweed. Locals consume more than 350,000 pounds annually.

Limu kohu. An edible small, red seaweed.

Mahimahi. Hawaiian for dolphinfish (also called dorado). The flavor of mahimahi is sweet and mild; the flesh is ivory or pink.

Ogo. Japanese name for the edible crisp red, green, or brown feathery seaweed traditionally used in poke. It is harvested wild and also farmed in the Islands.

Ono. Hawaiian for wahoo. This sweet and delicate mackerel, favored for poke and sashimi, has a firm texture and light color.

Pupu. In Hawaii, this is the word for appetizers. Poke, originally in this category, is branching out.