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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13th Sep, 2012
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....
25th Aug, 2012
Not such an easy dish - and ended up looking more like baby food.
19th Aug, 2012
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.
14th Aug, 2012
7th Aug, 2012
This is lovely. I used lemon olive oil along with the juice and added chick peas as I love them. Made a fantastic lunch.
13th Jul, 2012
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.
12th Mar, 2012
forgot to rate
12th Mar, 2012
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!
2nd Mar, 2012
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.
2nd Mar, 2012
Did this one with fueselli pasta,,lovely


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