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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4th Jul, 2013
We loved it. Made a nice easy snack and a real change. Will certainly make it again.
10th Apr, 2013
Quick, easy and tasty. Great for a packed lunch or picnic. My kids loved it too.
5th Feb, 2013
forgot to rate
5th Feb, 2013
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.
27th Jan, 2013
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?
21st Jan, 2013
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.
2nd Jan, 2013
Craving 'normal' food after Christmas/New Year - made this dish for the first time. One word - DELICIOUS!!
29th Dec, 2012
Is this healthy if it has mayo in it?
6th Dec, 2012
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
6th Oct, 2012
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.)


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