Help-yourself tuna rice salad

Help-yourself tuna rice salad

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(55 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)

garpau's picture

This is really tasty, only made half as it was just for me and hubby, also left out the olives. Will be making again soon.

Mememonkey's picture

The calories for this recipe are way out....the rice alone makes this recipe heaps higher than you have quoted. It is a yummy recipe and pretty low fat but the caloies are way out.

rebeccakerry's picture

I don't think so. Calories for the rice per portion are around 140-175, depending on whether you use the uncooked or cooked weights.

mia-mia's picture

Simple, quick and tasty. Great to throw together when you don't feel lie cooking or to take in a packed lunch. Just used what I had, so no peppers or peas - didn't fancy olives. I also added fresh mint which was lovely. Still plenty left over for tomorrow. Will try it with white and wild rice next time...

paulacogar's picture

The whole family loved this...yum yum yum!!!!

paulacogar's picture

Very yummy, didn't put the olives in but went down very well with the whole family.

apples99's picture

Anyone watch Hugh Fernely Whittingstalls Fish fight on Channel 4 last week or seen the Greenpeace tinned tuna league table?

Make sure you use pole and line caught tuna for this dish rather than that has been caught using large nets which kill dolphins, turtles and sharks as by-catch. pole and line tuna can be found at Sainsbury's, marks & spencer and waitrose but unsure about the others...

glashan76's picture

well impressed with this, so easy to make, great to take to work and tastes great. this will be a regular part of my work lunchbox

kjf_uk's picture

I made this and left out the olives as my OH doesn't like them. Also added a little more lemon juice to enhance the flavour.

Being a fairly inexperienced cook, I had no idea how much there would be; there's loads! However, it's lovely, and I will definitely make it again!

th23asy's picture

This was perfect for lunches.... Me and my family really enjoyed it.

cookiegalore's picture

Made this yesterday and just had it for lunch today. very easy to make and very tasty. Left out the olives though

ritchiethebear's picture

Really tasty salad. I also halved the ingredients and still ended up with loads. Used brown rice and it was delicious!

mounted5336's picture

Made this with white and wild rice also and added a little red onion instead of olives.
Cut down the quantities as my husband wont eat mayonnaise so it was just for me but plenty for my lunch at work for a couple of eating sandwiches all the time!

natalierachel's picture

This was a lovely change for lunch. Used white & wild rice and added sweetcorn and spring onions. Used salad cream instead of mayonnaise and didn't bother with the olives.

helenberrill's picture

Not for me I'm afraid - I found the mayonnaise and olives a very salty combination.

keeleyl's picture

I made this for lunch today, i halved the ingredients as there's only me, my 4 year old and my 7 month old. We ended up with a huge bowl full anyway! My 2 gobbled it up in a flash and i enjoyed it myself. There's plenty left for the next couple of days. I added sweetcorn to mine too.

splodgemeister's picture

I made chilli last night and cooked extra rice just to make this dish. I halved the recipe but it has still made loads and will keep me in lunches for the rest of the week (that's if I can stop myself from picking at it in between!). It's so yummy and a nice change from curled up sandwiches!! Even my other half who always buys lunch from his work canteen has taken a huge tub. I will definitely be making this over and over again. Thank you Good Food :)

changelingsfruit's picture

I made a huge bowl and it was gone within a day! Great lunch/picnic salad- tasty and also healthy.
Mine was without olives as not really sure if this tastes would go well together..

mimikeswick's picture

I love this! Great to pop into a packed lunch or picnic too! Mega healthy and incredibly tasty, loved by toddlers - it's a sure winner in this house!


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