Help-yourself tuna rice salad

Help-yourself tuna rice salad

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(60 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, questions and tips

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3rd Sep, 2017
This is easy to make when you are organised! I was a bit of mish mash when making this for the first time.. but tasted lovely. I made it for work
23rd Aug, 2017
Used couscous instead of rice and changed a few of the salad items. Delicious!
michelle_30's picture
18th Aug, 2015
Made this as described for lunch this week. I dont like olives so didnt put them in but the overall taste was ok, it just lacked something which with tweaking (i havent decided how yet) then make the dish great. Def quick, easy and makes a filling lunch.
marmiteetponpon's picture
24th Apr, 2014
check these recipies adding fresh fruits to the green salads, quiet interesting...
17th Apr, 2014
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!!
10th Nov, 2013
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.
28th Sep, 2013
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.
31st Aug, 2013
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.
C Glasgow
8th Aug, 2013
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
15th Jul, 2013
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!


11th Jan, 2014
Are the calories/nutrition info for the whole amount or just one serving?
8th Nov, 2013
It helps to vary the rice used. I have tried polished Jasmine rice, brown Basmati, a mix of brown Jasmine with red Cargo rice as well as polished Jasmine with Red cargo rice.