Help-yourself tuna rice salad

Help-yourself tuna rice salad

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(48 ratings)

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Cooking time

Prep: 30 mins

Skill level

Easy

Servings

Serves 8

Ideal for busy households, this hearty salad keeps well in the fridge for up to three days, ready to be spooned into a bowl whenever you're peckish

Nutrition and extra info

Additional info

  • Healthy
Nutrition info

Nutrition per serving

kcalories
328
protein
14g
carbs
49g
fat
10g
saturates
2g
fibre
2g
sugar
5g
salt
0.22g

Ingredients

  • approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice)
  • 400g tuna in springwater
  • 200g frozen petits pois, defrosted under the hot tap
  • 2 red peppers, peeled with a potato peeler, deseeded and diced
  • 3 tomatoes, chopped into small chunks
  • 5 spring onions, finely sliced
  • bunch flat-leaf parsley, chopped
  • large handful stoned green olives, roughly chopped (optional)
  • 4 tbsp mayonnaise
  • juice 1 lemon
  • 2 tbsp extra-virgin olive oil

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Method

  1. The cooked rice will have probably clumped together, so break it up in a large mixing bowl. Flake in the tuna, then mix in the peas, peppers, tomatoes, spring onions, parsley and olives, if you’re using them.
  2. Stir through the mayonnaise, lemon juice and olive oil and season to taste. Cover the bowl with cling film or place in a large plastic container and let your household serve themselves whenever they are hungry.

Recipe from Good Food magazine, August 2010

Comments, questions and tips

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Comments

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collieheartsyou's picture

This recipe would go with anything! I made this on Monday night for lunches and I thought it was great. I used tuna, pepper, red onion, avocado, sweetcorn, half a green chilli and tomato in mine. For the sauce, I used a pot of greek yogurt that had to be used and half a lemon since that was all I had (with the olive oil). I think it needed more seasoning probably because I hadn't put in enough acid. The bowl lasted us 2 days (I got 4 portions out of it for my BF and me). It was tasty and perfect for the warmer weather!!

jinngeechia's picture
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This recipe is very versatile in its ingredients. I omitted the olives and added baked cashews. The second time I made this, I omitted the tomatoes and used chunks of avocado. So many ways you can do this. I'm now thinking of salmon roe, unagi and the list just fills my mind.

sparrowfield's picture

Really tasty. Left out the olives as they are not a favourite of ours but reading other comments using chicken and pasta instead of rice makes me want to try lots of different dishes of this. Really nice.

dsmith2013's picture
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This was delicious and very filling.

I used shredded cabbage, tomatoes, green chilli, spring onions and coriander (the only things in my fridge). For seasoning I used salt and black pepper. I dressed it with olive oil and some mayonnaise. Finally added tuna and rice.

5/5, would make again.

clarestirling's picture

Very nice - the olives add a lot of flavour so if you leave them out, it may need something else to help with the seasoning. It's nicer if you leave it a while after taking out of the fridge as the flavours are better when its room temperature.

abcdefghijord's picture

Made this a tonne of times before. Decided to make it today but made a few changes as to what we didn't have in our fridge/cupboard. Didn't have tuna or spring onions and I don't like olives or parsley. Made it with brown basmati rice (no taste difference really) mixed the mayonnaise with the lemon and extra virgin olive oil and added some low fat pesto which gave it great flavour. Had it with griddled chicken. We loved it. Decided to make it how I made it today but with sweetcorn and chives, maybe some added vegetables too for the 5 a day. Maybe thought about adding some chorizo or something after serving to mix it up every now and again. I do think the tuna is a bit of waste to add as you don't really get any tuna flavour? Such a great make-in-advance dish for super hot days!

sparrowfield's picture

We loved it. Made a nice easy snack and a real change. Will certainly make it again.

lizzafezza's picture
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Quick, easy and tasty. Great for a packed lunch or picnic. My kids loved it too.

boonpants's picture
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forgot to rate

boonpants's picture
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I run a school canteen in Australia, use this recipe for the students who buy it by the bucket load! Have omited the lemon juice and added a little french mustard to the mayo...yum.

silmarillion's picture
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I liked this, and my other half LOVED it! It needed a LOT of seasoning (possibly because I didn't use olives?) and I used Greek yoghurt as I don't like mayonnaise, but it was very filling and very quick to make considering it fed us for a couple of days. I halved the ingredients and ended up with about six portions which did us nicely. I'll be making this next week, too - and am left wondering how well it would work with chicken instead of tuna, to give us a bit of variety each week?

lisacollins220's picture
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made this for then first time and it is gorgeous. An ideal nice healthy lunch. I used brown rice and low fat mayonnaise. Great light lunch for kids too.

killerjen's picture

Craving 'normal' food after Christmas/New Year - made this dish for the first time. One word - DELICIOUS!!

beccacyber's picture

Is this healthy if it has mayo in it?

hexiebob's picture
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this is an amazing idea! although to make it a bit more calorie friendly i used fat free greek yogurt instead of mayonaise and used brown rice instead of white! will definetly be making this again since it's so easy to do! :D

vickiwa's picture
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Made this a few times for buffets, has always gone down well. Very easy to make. If you're in a rush then rinse your rice in cold water so you don't have to wait for it to cool.
(I omit the peas.)

philash's picture
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Found this Easy and tasty, I left out Olives, but regular make this for packed lunch, and is a very good healthy option.
And very very filing....

nutmegz5's picture
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Not such an easy dish - and ended up looking more like baby food.

marylunn's picture
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I think this is a good basic recipe, I have changed the tuna for chicken and fresh cooked salmon and also added some fresh chillies, when they were in the fridge.

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