Help-yourself tuna rice salad

Help-yourself tuna rice salad

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(74 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…

  • 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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2nd Apr, 2018
Really easy and very morish! Everyone loved it. swapped peas for green beans which I cooked a little al dente and rinsed in ice cold water after steaming, then chopped a little. Left out peppers as not a fan but added pink radishes which look pretty and add some zing and crunch. Love it and will make again.
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.


Jayde Louise Ball's picture
Jayde Louise Ball
26th Sep, 2019
I'm a student who wants to try this for my meal prep, and I just want to check...does it mean RED peppers or does it mean RED BELL peppers? My automatic thought was red bell, but then I remembered red peppers are a thing, and now I've confused myself.
Christina Tsuchida's picture
Christina Tsuchida
19th May, 2018
Is it really good to eat rice COLD? If you put it in the fridge, it will get too cold to eat comfortably and become pure starch, will it not? The nature of rice changes when we refrigerate it, does it not?
goodfoodteam's picture
22nd May, 2018
Thanks for your question. Our nutritionist advises that cooking rice and then storing it in the fridge for later use actually creates what is known as “resistant starch”. This form of starch is less digestible and acts more like fibre helping to promote a healthy gut and keeping us fuller for longer.
11th Jan, 2014
Are the calories/nutrition info for the whole amount or just one serving?
goodfoodteam's picture
21st May, 2018
Thanks for your question, the nutritional info is just for one serving. This recipes serves 8 so it would be for an eighth of the whole amount.
Christina Tsuchida's picture
Christina Tsuchida
19th May, 2018
It seems they must be for one serving. If the calories were listed for the entire amount, they would be much higher!
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.
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