Help-yourself tuna rice salad

Help-yourself tuna rice salad

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(54 ratings)

Prep: 30 mins


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

  • Healthy

Nutrition: per serving

  • kcal328
  • fat10g
  • saturates2g
  • carbs49g
  • sugars5g
  • fibre2g
  • protein14g
  • salt0.22g
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  • approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice)



    Rice is a grain, the seed of a type of grass, which is the most widely grown and the most…

  • 400g tuna in springwater



    A member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…

  • 200g frozen petits pois, defrosted
  • 2 red peppers, peeled with a potato peeler, deseeded and diced
  • 3 tomatoes, chopped into small chunks



    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 5 spring onions, finely sliced
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • bunch flat-leaf parsley, chopped
  • large handful stoned green olives, roughly chopped (optional)
    Bowl of olives



    Widely grown all over the Mediterranean, where they've been cultivated since biblical times…

  • 4 tbsp mayonnaise
  • juice 1 lemon



    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 2 tbsp extra-virgin olive oil


  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.

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Comments (59)

marylunn's picture

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.

catvideo28's picture

This is lovely. I used lemon olive oil along with the juice and added chick peas as I love them. Made a fantastic lunch.

lollyknits's picture

This was fantastic. I made it with Quinoa instead of rice and I didn't have any parsley so left it out. (I used a bit extra salt and pepper.) It was absolutely delicious and every member of my family loved it and rate it as a "make again". I'm told it was equally good hot (someone was sampling out of the bowl whilst I made it), but also delish cold. Even better the next day.

WeeScot's picture

forgot to rate

WeeScot's picture

A nice tasty healthy lunch - great for work. You can adapt it very easily to ingredients you need to use up in the fridge - I used chives instead of parsley, worked well as I also had no spring onion. Any colour pepper is good, sweetcorn works well instead of peas and I added some extra cucumber. Used wild and basmati rice, no mayo or oil to keep it a bit healthier and it was still really nice if a bit of a variant of the original recipe!

hannah1992's picture

Simple & quick.

I added cucumber, peppers, cheese, sweetcorn & spring onions to mine. I think for me it would be better as a side dish rather than the main meal as rice gets a bit bland and boring after a while.

ninahunter's picture

Did this one with fueselli pasta,,lovely

saraht01's picture

Really lovely recipe and v easy, needed loads more lemon juice tho. Will defo be making again!

my-petal's picture

this is a great recipe! made it with sweetcorn instead of peas, as I don't like cooked peas..and added a little red onion sliced thinly as well..

freakyfreida's picture

i decided to make it warm. Not exactly my taste but it was really nice ;)

freakyfreida's picture

Not exactly to my tastes but it's nice ;)

yasminmaxi's picture

Love it! I'm a student and I made it to have for my lunch everyday... saves time and money! two things that us students lack!

lesleyannmills's picture

A great recipe for left over rice. I added the olives but will have to leave them out next time as not everyone in my family like them. A really nice recipe that I will use again.

suemurphy2010's picture

I swapped the green olives for black and left out the olive oil, one of the best rice dishes we've enjoyed in a long while and so easy to make.

andrealphus's picture

I thought there were hygiene issues with keeping cooked rice more than 24 hours to do with mites/bacteria that breed quickly within the rice grains, however, I have seen advice stating everything from one day to one week for storing cooked rice in a fridge!

jose81's picture

just made this for second time - lovely. No peas so used sweetcorn instead and no olives either. Added bit more lemon juice and needs seasoning VERY well. Will make again.

andynun's picture

I also make this regularly for lunch at work. Half the quantities above and it does me for three days. I use brown rice too, and throw in some frozen sweetcorn along with the peas. Whichever supermarket I'm in, they've always run out of flat leaf parsley, so I've used chopped up thyme which works fantastically.

elektra63's picture

Made this for a barbeque and left out the tuna as some people didn't like it. It was a huge success, very tasty (made loads) and I will definitely be making it again. Oh, I added fresh coriander instead of parsley, but that's just 'cos I love coriander!

clareevans's picture

I love making this for my lunch at work, its really tasty and yet so little effort required. I make it with brown rice and it works just as well :-)


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